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.