Goal setting Goal setting involves:
Setting achievable goals even if this means they are small. Setting small goals boosts self-efficacy through a sense of achievement and feeling of being in control, which in turn supports sustainability. In contrast, if expectations are unrealistic and outcomes are disappointing, people will give up (Bandura 1998).
Setting SMART (specific, measurable, achievable, relevant and timely) goals. Ask: what, where, when, how and with whom? For example, ‘starting next week, I will do the zumba class at the local community centre twice each week on a Tuesday and Thursday at 7pm’.
Using visualisation to set goals with a positive personal image. Advertisers use visualization most of the time. It is not the face cream that they are selling as much as the reduction of wrinkles on the face. Focus on the outcome that the patient desires. For example, it may not be longevity, but rather to be able to fit into a favourite dress again or to be fit enough to play football with the grandchildren. Visualising successful scenarios and outcomes is linked to self-efficacy and helps the person to persevere with change (Schwarzer and Fuchs 1995).
Praising even small successes because this acknowledges that a change has been made.
Self-monitoring Using pedometers, weighing oneself, logging how many lengths of the pool have been achieved, capturing one’s mood, and monitoring tiredness or energy levels are examples of self-monitoring. Self-monitoring
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