Self Change Project: Motivation Phase
The aim of the initial phase of the project is to foster clarity and awareness of associated risks of inaction, self-efficacy, and positive outcome expectancies during week 1.
Risk awareness assignment details. Risk awareness can be a catalyst that brings someone into the process of intention formation so is often a good place to begin the motivation phase (Weinstein, 2003). While risk is seen as a distal possibility (e.g. I may at some point sustain a injury that takes me off the bike for the season), it can be used to set the stage for contemplation (Schwarzer, 2008).
Assignment. Write a stream of consciousness recount of the recent debilitating calf pain on the bike and 3 of the risk possibilities that came to mind while dealing with that injury.
Here is my stream of consciousness recount
Outcome expectancies assignment details. As part of the process of developing intentions people are believed to benefit from identifying the positive outcomes that will accompany the new behavior in contrast to the negative outcomes that accompany the current behaviors (Schwarzer, 2008). An example of a positive outcome expectancy of increasing my flexibility would be that I would be able to ride my bike with a slightly higher, more efficient saddle position. An example of a negative outcome expectancy of not increasing my flexibility would be narrower cross-training options as I would become increasingly more wary of pick up games of soccer or other sports that I have not specifically trained for.
Assignment. Brainstorm a list of as many positive outcomes of increasing flexibility and post to freedomphilosophy.com
Here is my outcome expectancy list in the form of pros and cons.
Self-efficacy assignment details. Schwarzer (2008) differentiated between self-efficacy required in the motivational phase, know as pre-action self-efficacy and two forms of self-efficacy that facilitates maintenance of the new health behavior. The latter are referred to as maintenance self-efficacy and recovery self-efficacy. Pre-action self-efficacy is the sense of optimism present before enacting the new behavior. Those with higher self-efficacy picture success, imagine various outcomes to diverse strategies, and are likely to initiate the action rather than procrastinate or image failure. To foster a sense of self-efficacy a reflective 11 question motivational exercise was developed.
Assignment. Complete the on-line questionnaire and share answers through the online social network.