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Unit 3: Health Risk Assessment / Personalized Health Project
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Exercise 1. The Transtheoretical Model (TTM)
· Step 1
. In the spaces at the bottom of the table, identify five (5) health areas which you perceive you need to improve. At this point, do not worry whether you have the time, energy or commitment to actually make the improvements just list your areas of greatest concern!
Table
3.
1: TTM Stages and Health Areas
|
TTM Stages
|
Potential Areas of Health Improvement
|
|
Maintenance
—
regularly for 6 months
|
|
Action
–doing it now (usually)
|
|
Planning
—
arranging time, gear, etc.
|
|
Contemplation
–aware, thinking about it
|
|
Pre-contemplation—unaware, in denial, angry, resistant
|
|
Target Health Behavior
Enter 5 SMART Goals in the boxes on the right
|
1.
|
2.
|
3.
|
4.
|
5.
|
· Step 2. After reviewing/discussing the stages of the Transtheoretical Model for Health Behavior, place an “X” in the box which corresponds to your current stage of change for each target health behavior. (Note: It is likely that you are in different stages for each target health behavior.)
· Step 3. After familiarizing yourself with the steps within each stage of TTM (Table 3.2), select one target behavior from the front of this worksheet (or add a new one you forgot to include!) and describe the steps you need to enact or experience in order to move to the next stage of behavior change.
Table 3.2: TTM Stages of Change
|
STAGE
|
Pre-Contemplation
|
Contemplation
|
Planning
|
Action
|
Maintenance
|
|
STEPS
|
Consciousness raising
|
|
Dramatic relief
|
|
Environmental reevaluation
|
|
Self-reevaluation
|
|
Self-liberation
|
|
Information
|
Reinforcement management
Helping relationships
Counter-conditioning
Stimulus control
|
|
Feedback
|
Structures
|
|
Materials
|
|
Modifications
|
(Complete the following.)
“My target behavior”:
“Steps I need to enact or experience in order to move to the next stage(s) of behavior change” (See steps for your TTM stage above):
· Step 4. Keep TTM and these specific steps in mind as you plan your behavior change project and complete Exercise 2.
3-1
3-12
Unit 3: Health Risk Assessment / Personalized Health Project
Exercise 2. Health Behavior and Modification Project Contract
Health habit or behavior I intend to change:
Current self-assessed status (refer to your current Transtheoretical Model stage of behavior):
Goal to be reached (in specific terms):
Benefits I anticipate as a result of the change:
(1)
(2)
(3)
Any benefits of not changing:
(1)
(2)
(3)
What will happen if I don’t change:
Specific activities, behaviors, attitudes, or thoughts I will monitor and chart during the time period:
Target date to reach goal (when is the assignment due):
Indicators of successful achievement of my health behavior change will be:
How I will reward myself (daily, weekly, overall) for this change:
Names of project partners and times to meet to discuss progress (find a supportive friend or family member, you do not need to physically meet):
Name: Date:
Signature (type your name in a fancy font):
