Name _________________________ Section _______________ Date ______________________________Fahey/Insel/Roth, Fit and Well, Sixth Edition. © 2005 The McGraw-Hill Companies.Lab A1-4 Stages of ChangeThe stages of change model of behavior change includes six well-defined stages that people move through asthey work to change a target behavior. It is important to determine what stage you are in now so that you canchoose appropriate techniques for progressing through the cycle of change.Target behavior/problem: _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _Goal of behavior change: _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _Examples of target behaviors include inactivity, smoking, eating candy bars every afternoon, and never wearinga safety belt. The goal of your behavior change program might be exercising regularly, quitting smoking, eatingonly one candy bar a week, or wearing a safety belt every time you are a driver or passenger in a car.Part I. Assess Your StageTo determine your stage, check true or false for each of the following statements:True False____ ____ 1. I changed my target behavior more than 6 months ago.____ ____ 2. I have taken action on my target behavior within the past 6 months.____ ____ 3. I am intending to take action in the next month.____ ____ 4. I am intending to take action in the next 6 months.Find the stage that corresponds to your responses:False for all four statements = PrecontemplationTrue for statement 4, false for statements 1–3 = ContemplationTrue for statements 3 and 4, false for statements 1 and 2 = PreparationTrue for statement 2, false for statement 1 = ActionTrue for statement 1 = MaintenancePart II. Strategies for ChangeTo help you move forward in the cycle of change, try the techniques and strategies listed below for your stages.(You may find it helpful to work through the strategies for all the stages.) Put a check next to any strategy thatyou complete.Precontemplation____ Investigate your target behavior using information from your text and other sources. Make a list of theways it affects you now and how it may affect you in the future. Include both the direct negative effectsof your target behavior and the positive effects that you miss out on by not changing your behavior. Forexample, an inactive lifestyle affects your overall health by raising your risk for heart disease; however,an inactive lifestyle also means that you miss out on the positive effects of regular physical activity, in-cluding reduced stress and improved mood and self-image.__________________________________________ ____________________________________________________________________________________ __________________________________________(over)01 Fahey6/e 6/11/04 10:51 AM Page 9LAB A1-4 (continued)__________________________________________ ____________________________________________________________________________________ ______________________________________________ Become aware of the mental defenses you use to resist change; examples of defenses include denyingthe consequences of your target behavior (“It doesn’t matter if I wait a few years to quit smoking”) andrationalizing your reasons for not changing (“I don’t have time to be more active”). List some of the keymental defense mechanisms that you use to resist change._________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Enlist friends and family members to help you learn more about your target behavior and the defensesthat block your progress. List the people you’ve spoken with, and briefly describe what they told youabout the defense mechanisms you use._________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Identify and list campus and community resources that can help you change your target behavior—forexample, a stop-smoking course or a stress-management workshop._____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Contemplation____ Keep a journal of your target behavior to establish a baseline. Depending on your target behavior, youmay want to monitor a single behavior, such as your cigarette use or the foods you eat, or you may wantto keep daily activity records to determine how you could make time for more physical activity or an-other new behavior. Develop an appropriate log, and then track your behavior for a week or two. Yourrecords will help you develop a successful behavior change program. For more information on trackingyour behavior, refer to Chapter 1 and to Activity 3 in the Behavior Change Workbook in your text.–––– Complete a cost-benefit analysis of your target behavior.Pros of current (target) behavior Cons of current (target) behavior__________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ __________________________________________Pros of changing Cons of changing__________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ __________________________________________(over)01 Fahey6/e 6/11/04 10:51 AM Page 10LAB A1-4 (continued)For successful behavior change, the pros of changing must outweigh the cons. To build your commit-ment to change, try expanding your list of the benefits of changing—include the short- and long-termbenefits to all of the dimensions of wellness. Next, look at each of the cons of changing and identify thekey barriers that are blocking you from changing your behavior. Develop a plan or