What elite athletes can teach us about successful health behavior change

What elite athletes can teach us about What elite athletes can teach us about successful health behavior changesuccessful health behavior change

Dr. Bob SwoapProfessor of PsychologyWarren Wilson CollegeAsheville, North Carolina Art and Science of Health PromotionArt and Science of Health Promotion

Dr. Seuss’ adviceDr. Seuss’ advice

You have brains in your head. You have brains in your head. You have feet in your shoes. You have feet in your shoes. You can steer yourself in any You can steer yourself in any direction you choose. direction you choose.

Is it simply a matter of willpower?Is it simply a matter of willpower?

Is it a matter of goal-setting?Is it a matter of goal-setting?

Good genes?Good genes?

But HOW do I steer myself in steer myself in any direction that I choose?any direction that I choose?

Strategies and SkillsStrategies and Skills of Elite Athletes of Elite Athletes

Vision Habits Teammates Focus Self-talk

1. Vision 1. Vision (& Mental Rehearsal)(& Mental Rehearsal) Vision and goal-setting – first step Imagining potential barriers and how one will

overcome them

Ulysses contract – commitment device (Present-self is committing Future-self)

2. Establishing good 2. Establishing good habitshabits

Cue utilizationCue utilization

Self-regulation of cues to build Self-regulation of cues to build effective habitseffective habits

Establishing habits – keep it Establishing habits – keep it simplesimple

–Sean’s Rules– Rule #1 – Try For

EVERY Ball.– Rule #2 – If The

Ball Is Too Far Away To Reach, See Rule #1

Establishing habits – keep it Establishing habits – keep it simplesimple

Reading, recognizing, and responding to cues

“Champions don’t do extraordinary things. They do ordinary things, but they do them without thinking.”

Establishing habitsEstablishing habits

Establishing the habit

Early: Goal-setting (PFC)

Mid: Consistent practice (synapticplasticity in neural pathways)

Late: Habit (basal ganglia)

Habits Habits (applying to behavior change)(applying to behavior change)

When do habits persist despite conflict with motives?

(Neal, Wood, et al., PSPB, 2011)

Habits are triggered spontaneously by sensory cues and preceding actions…

This cueing proceeds without recourse to goal-related constructs of volition and will. Wm James 1890

Habits (summary)Habits (summary)

Provide people with concrete tools for controlling habit cueing.

(Duhigg, 2012, The Power of Habit)(Duhigg, 2012, The Power of Habit)(Duhigg, 2012, The Power of Habit)(Duhigg, 2012, The Power of Habit)

3. Utilizing teammates3. Utilizing teammates

How many of you are on a team?

You’re on a team (whether or not you know it) – Connected – James Fowler

keynote (2010)– Social network clusters for eating

and smoking habits, obesity, etc.

Exercise groups (e.g., previously sedentary, post-menopausal women)

Accountability to one’s stated intentions (e.g., posting goals)

– Patricia Alcivar – create a team!

4. Focus4. Focus(Mastering the Moment – I)(Mastering the Moment – I)

4. Focus4. Focus(Mastering the Moment – II)(Mastering the Moment – II)

5. Self-talk5. Self-talk

Anne LundbladAnne Lundblad

How real are limits? Surfing the urge “I can’t do this” turns

into “I am doing this.”

Allison

Putting it together Putting it together

Vision Habits Teammates Focus Self-talk

Dr. Seuss says it’s easy…

You have brains in your head. You have brains in your head. You have feet in your shoes. You You have feet in your shoes. You can steer yourself in any can steer yourself in any direction you choose.direction you choose.