• The cognitive, affective, and behavioural strategies and techniques people use as they progress through the different stages of change over time

Cognitive Processes of Change

• Increasing knowledge - consciousness raising
  • Increasing information about oneself and physical activity -> e.g. do I reach the norm?
    • I read articles about exercise in an attempt to learn more about it
• Being aware of risks - dramatic relief
  • understanding the risks of inactivity and sedentary living
  • experiencing and expressing feelings about physical (in)activity -> e.g. I am afraid my health will deteriorate
    • I am afraid of the consequences to my health if I do not exercise
• Caring about consequences to others - environmental re-evaluation
  • recognising how inactivity might affect others, such as family and co-workers -> e.g. my grandchildren will not be able to play with me
    • I think that regular exercise plays a role in reducing health care costs
• Increasing healthy alternatives - social liberation
  • increasing awareness of alternative ways of being physically active in society -> e.g. I see that other people have become more active (like on TV)
    • I am aware of more and more people who are making exercise a part of their lives
• Understanding the benefits - self re-evaluation
  • increasing awareness of the benefits of physical activity for yourself -> e.g. feeling fitter would make me feel better about my body
    • I feel better about myself when I exercise

Behavioural Processes of Change

• Substituting alternatives - counterconditioning
  • seeking ways of being physically active when encountering barriers -> e.g. treadmill when raining as back-up plan
  • substituting certain habits by others
    • instead of relaxing by watching TV or eating, I take a walk or exercise
• Enlisting social support - helping relationships
  • seek support from others for your physical activity efforts -> e.g. asking a friend to join you when jogging
    • I ask my friends to walk during our talks
• Rewarding yourself - reinforcement management
  • praise and reward yourself, in a healthy way, for making successful efforts in physical activity -> e.g. buying new sport shoes after you have attained a goal
    • I try to think of exercise as a time to clear my mind as well as a workout for my body
• Committing yourself - self-liberation
  • make plans and commitments for physical activity -> e.g. 4Ws: define what, when, where and with whom
    • I share my goals on exercise on social media
• Reminding yourself - stimulus control
  • Establish reminders and prompts for physical activity -> e.g. setting alarms and making equipment easily available and visible = nudging
    • I keep a set of exercise clothes conveniently located so I can exercise whenever I get the chance