Motivation: Staying Motivated Through the Process of Change

Motivation: Staying Motivated Through the Process of Change

Positive Choice Integrative Wellness Center 1


Today’s Agenda

Mindfulness Nutrition Thoughts Exercise Goals

9Discuss the process of change.9Explore key ingredients for behavior change. 9Share helpful tools to consider during the change process.9Apply goal setting to maintain weight management.9Reveal strategies to achieve our long-term goals.

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Minute of Mindfulness

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Check-In and or

• How are you?

• What were some successes/challenges in this past week?

• How was applying Mindfulness and Stress Resiliency this past week?

• What’s on your mind?

14

15

Simple Steps to Building a Balanced Plate

Starch3

Lean Protein

2

Non-Starchy Vegetables

1

Water7Fruit

4

Probiotic6

Healthy Fat5

and or

9 inches

What is your Why?

Food for Thought: What was your ‘Why’ for losing weight 5+ months ago? What is your ‘Why’ today?

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and or



Stages of Change

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Precontemplation

Contemplation

Action

Maintenance

Preparation

Relapse

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Key Elements for Behavior Change

Behavior = Motivation + Ability + Trigger

Oh, it’s my Positive Choice

Counselor!

Riding the Motivation Wave

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Mot

ivat

ion

Time

Complex Tasks Appear Simple

Simple Tasks can be Accomplished

High

Low



Fogg Behavior Model

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Easy to Do

Trigger Succeed Here

Trigger Fail Here

Mot

ivat

ion

High

Low

AbilityHard to Do

Behavior = Motivation + Ability + Trigger

Call to Action

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Food for Thought: What can you use as a trigger to remember to eat healthy and exercise?

Reward and Motivation

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Food for Thought: How can you reward your weight loss accomplishments? Does it matter if they are food or non-food-based rewards?

“I packed my lunch 4 days this week, I really

deserve this music break and these tickets I just

scored!”

and or



Recognition and Motivation

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Food for Thought: What are some of your accomplishments so far? Do you take the time to recognize your accomplishments?

and or

Affirmation and Motivation

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What are Affirmations?• Affirmations are positive statements that counter negative thoughts.

Guidelines to Creating Affirmations:1) State in the present tense.2) Keep it simple, personal, and realistic.3) State it positively.

Affirmation examples:• I accept myself as I am.• I am doing the best I can and that is good enough.• I am not perfect, but I am improving.

Focus on Fitness



Get SMART!

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Specific “I want to be able to walk one mile without stopping.”

Measurable“I will fill half of my plate with non-starchy vegetables at every meal.”

Action-oriented“I will do 30 minutes of strength training exercises twice a week.”

Realistic ”I will walk around the block after dinner every night.”

Time-limited“I will exercise 6 days a week for 30 minutes until the end

of the month.”

and or

Food for Thought: What is your SMART goal?

How important is maintaining weight?

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1 2 3 4 5 6 7 8 9 10

Not Important Very Important

Food for Thought: What is an important goal to you right now to maintain your weight?

Make a Plan, Step by Step

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List vegetables

Research recipes

Meal plan Grocery list

New vegetables!Prompt/

Trigger

New Goal!



Be Ahead of the Game

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and or

Note on Nutrition

ASK FOR SUPPORT

MEASURE AND TRACK PROGRESS

REVIEW AND REVISE

Plan

Do

Review

Revise

Recognize Reward Affirm

Practice Your Goal Setting Skills!

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1. State your goal (make it SMART).2. Make a plan, step by step, to reach your goal.3. Identify and mitigate obstacles in advance.4. Who will you ask to support you to reach your goal?5. How will you measure and track your progress?

Recognize Reward Affirm



Nutrition: __________________________________________________________________

Fitness: ___________________________________________________________________

Mindfulness: _______________________________________________________________

Other: _____________________________________________________________________

Make your goals Specific, Measurable, Action-oriented, Realistic and Time-limited

Note on Nutrition Focus on Fitness Minute of

Mindfulness SMART Goals

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Next Week…

Energy Balance: Balancing Food and Fitness to Manage Weight

©2020 Kaiser Permanente All Rights reserved SCPMG Positive Choice Integrative Wellness Center, San Diego. S:\CIM Positive Choice\SHARE\Virtual Maintenance Program\Handouts\Motivation Affirmations and SMART Goals.docx

Reward Yourself

Having a positive experience after a behavior can help strengthen that behavior. As you learn to change your habits and live healthier, remember to reward yourself for your efforts and successes. This will help keep up your motivation and create long-term behavior change.

Ideas of Rewards You Might Try: What are Some Others?

• Buy yourself flowers � • Get a manicure/pedicure • Go to the park � • Spend time with a friend • Go swimming � • Get a massage � • Enjoy a leisurely walk • Dance � • Go to the library • Paint or draw � • Spend some time reading • Write/journal � • Go to the beach • Stretch � • Get your hair cut/styled � • Make some fun plans • Play a card game � • Play a board game. • Go somewhere and people watch • Take an art class • Treat yourself to a new outfit • Knit/crochet • Mail a letter to an old friend • Watch a movie • Take some pictures • Play with a pet • Join a fundraiser • Garden • Train for a run/walk • Go to the local bookstore • Take a bubble bath • Listen to your favorite music • Go to your local botanical gardens • Sing out loud • Get a facial


Motivate and Affirm to Maintain

You did it! You completed the Meal Replacement Program, transitioned from meal replacements to food, and now here you are starting

the Weight Maintenance Program. More than likely, there was more than one motivating factor that encouraged you to keep going and

helped you get to this point on your weight-loss journey. Take some time to reflect on the progress you have made and write down five

current motivators to maintain or continue weight loss. Additionally, you may have used positive affirmations throughout your journey to stay motivated and restructure your thinking. As

progress is made towards reaching your goal(s), motivating factors can change. Take some time to reflect on your pattern of thoughts

and write down five positive affirmations you can use to encourage continued healthy behaviors to maintain a healthy weight.

My Weight Maintenance Motivation: Example: Family, I want to be healthy and have enough energy to spend active time outdoors with my family.

,

,

,

,

,

My Weight Maintenance Affirmation(s): Example: I am capable of anything I put my mind to and my weight loss so far is evidence that I can manage my weight.

I

I

I

I

I


Affirmations

Affirmations are positive statements that help counter negative thoughts. With regular practice, they can even change your overall thoughts about yourself and the world around you.

Guidelines to Creating Affirmations:

1. State your affirmation in the present tense. 2. Keep it simple, personal, and realistic for you. 3. State it in a positive way (what you are, rather than what you are not).

Affirmation Examples:

• I accept myself as I am. • I am doing the best I can and that is good enough. • I am strong enough to face my challenges. • I am lovable and capable. • This is working! I can do it! • It is OK for me to want something different. • I can appreciate where I am while wanting something different. • I have been making an effort and I feel great about it. • Difficulties will come and go. I welcome challenges and grow from them. • Each and every day I am learning and growing, and that is enough. • I love and care for my body. • I do not have “flaws.” Every bit of me is beautiful and makes me who I am. • I can handle this. Things will work out. • Even when I feel pain, it does not rule me. • I can respect my need for support from others and ask for it as needed. • I nourish my body with foods and behaviors that are healthy for me. • This takes time. It’s a process and I can do it! • I’m not perfect but I am improving. • • •

How Do I Start?

• Put them on sticky notes and post them to your computer and refrigerator. • Say them out loud to yourself each day. • Use a dry erase marker to write one on your mirror each morning. • • •


Using SMART Goals to Make Lifestyle Choices Once you have figured out where you are and where you want to be with your heath and weight, you can create goals for what you want to further accomplish. Setting goals that are SMART can help you make a detailed plan, stay on track, and know how to make changes to the plan if you are not making progress.

S Specific Specific goals are clear and state exactly what you want to happen. You should know when you’ve reached your goal. Past goal: “I want to exercise more.” SMART goal: “I want to do be able to walk one mile without stopping.”

M Measurable Measurable goals are manageable goals! How will you measure your progress? Remember that for a goal to be measurable, it must have a number in it. Past goal: “I want to eat more vegetables.” SMART goal: “I will fill half of my plate with non-starchy vegetables at every meal.”

A Action-oriented Action-oriented goals focus on what you need to do, rather than what you want the end result to be. Past goal: “I want to build strength.” SMART goal: “I will do 30 minutes of strength training exercises twice a week.”

R Realistic Realistic goals are challenging but achievable. It’s not uncommon to set high goals in the excitement of beginning a new program — but unfortunately if goals are unrealistically high they can set you up for failure. Past goal: “I want to run a marathon.” SMART goal: “I will walk around the block after dinner every night.”

T Time-limited Time-limited goals give you a clear target to work towards, to help you stay motivated. They also have an end point for you to take a look at your progress and make changes to the goal or plan if necessary. Past goal: “I want to be more fit.” SMART goal: “I will exercise six days per week for 30 minutes until the end of the month.”


Weight Maintenance SMART Goal Worksheet Week Nutrition Goal Met

Goal? Fitness Goal Met Goal? Mindfulness Goal Met

Goal?

Example Have 5 different vegetables and

5 fruits every day this week. Y / N Walk for 30 minutes at a mild intensity, 3 days this week. Y / N State a positive affirmation

every morning. Y / N

1 Y / N

Y / N

Y / N

2

Y / N

Y / N

Y / N

3

Y / N

Y / N

Y / N

4

Y / N

Y / N

Y / N

5

Y / N

Y / N

Y / N

6

Y / N

Y / N

Y / N

7

Y / N

Y / N

Y / N

8

Y / N

Y / N

Y / N

9

Y / N

Y / N

Y / N

10

Y / N

Y / N

Y / N

Documents

Motivation: Staying Motivated Through the Process of Change