Theories of Behavioural Change
In this post we embark on a journey through the fascinating realm of physical activity behaviour change, exploring three influential theories from The American College of Sports Medicine that shed light on the dynamics of our actions and habits.
These three theories form part of what motivates us and why we want to create positive changes in our physical activity habits:
1. Self-Determination Theory (SDT): At the heart of SDT lies the concept that individuals are more likely to engage in and sustain physical activity when it aligns with their intrinsic motivations. SDT emphasises three basic psychological needs – autonomy, competence, and relatedness. When individuals feel a sense of autonomy and choice in their exercise routines, perceive themselves as competent, and experience a connection with others, they are more likely to adopt and maintain a physically active lifestyle.
2. Theory of Reasoned Action: This theory delves into the role of individual attitudes, subjective norms, and behavioural intentions in shaping physical activity behaviour. According to the Theory of Reasoned Action, an individual's intention to engage in physical activity is influenced by their attitude toward the behaviour and the perceived social norms surrounding it. By understanding the reasons behind why you may find exercise valuable which could include the management of health conditions, improved body composition and mood regulation, you can formulate your specific reasons to engage in movement and address possible negative connotations towards exercise. This theory would also include addressing any specific barriers you experience and problem solving solutions for them. Luckily, exercise is widely accepted in a social context and this helps promote this theory.
3. Relapse Prevention: Recognising that lapses are a natural part of behaviour change, the Relapse Prevention theory focuses on strategies to identify, prevent, and manage relapses effectively. This theory emphasises the importance of building coping skills, self-efficacy, and a supportive environment. By anticipating challenges or holidays, developing coping mechanisms, and fostering resilience, individuals can navigate setbacks on their journey toward sustained physical activity.
Applying Theory into Practice: Understanding these theories provides a blueprint for designing effective interventions that go beyond mere encouragement. By incorporating elements that nurture intrinsic motivation, addressing individual attitudes and social norms, and equipping individuals with tools to prevent and manage relapses, we can create a supportive framework for lasting physical activity behaviour change.
Self-Determination Theory, the Theory of Reasoned Action, and Relapse Prevention serve as a framework for change amongst many other theories. These can be broken down into smaller steps and take time to integrate into daily life. If you assess your relationship with movement, you may find you already implement many aspects of these frameworks already.
Transformation of habits takes time, one step at a time!