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Sparking Healthy Habits
- 1. Sparking Healthy HabitsCreating an Action Plan for Family Wellness Megan Coatley, M.A., BCBA Founder & Coach SPARK Behavior Solutions, LLC sparkbehavior.com Survey – Planning – Action – Results – Knowledge
- 2. goals for today’s workshop Understand how our actions are affected by natural consequences. Find out how natural consequences are compromising your family’s healthy habits. Identify the gaps that are harming your family’s health and wellness. Use strategies from behavior science to defy natural consequences and create an effective Action Planfor family wellness. Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 6. Have more energy, focus and attentionWhat youcan ‘take’ is a closer look at your habits and behavior patterns!
- 7. what are YOU made of?
- 8. you ARE what you DO! Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 10. We have super-easy access to unhealthy foods and effortless transportation.
- 11. Commonconvenienceshave stacked the deck against behaving in healthy ways!
- 12. Immediate pay-offs of unhealthy behaviors, and theeffortof healthy behaviors are against us.
- 14. Sweet taste of ice cream, buzz from coffee or a cigarette, comfort of a soft, warm bed…
- 15. What’s the immediate, natural pay-off for one of your unhealthy habits? Pay-Off
- 17. In the past, adapting to our environment meant that we could conserve energy to hunt, gather and survive.
- 20. Smoking causes lung cancer, but…
- 21. Without immediate, powerful negative consequences, we’ve got no urgent motivation to commit to healthy habits!Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 24. Set up the environment to make it easy:
- 25. Keep healthy foods on hand.
- 26. Shop where there are healthy choices.
- 27. Choose routes without fast food joints.
- 28. Plan for outings at healthy restaurants or include physical activity.
- 30. Choose a healthy habit you’d like to increase. What is the immediate, natural pay-off ? Add a new, more powerfulpay-offto increase your healthy behavior!
- 31. creating an action plan for family wellness Choose a specific healthy habit that you’d like to increase. This can be for 1 person OR for your whole family. We’ll use these specific behaviors to design an Action Contract. Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 32. creating an action contract Take out your sample Action Contract. Write down the healthy habit. Tip: Start with a behavior you want to increase. Choose a positive pay-off for the behavior. Determine how often you want the behavior to happen (frequency). Tip: Start out small and add on after success. Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 34. Work with an Incentive Manager who will support you and help keep you accountable.
- 36. sample daily log:increasing fruit intake Date Specific behavior Daily total Goal
- 37. identifying gaps: where to take action Review the items on the Wellness Self-Assessment. Notice that they are not thoughts, feelings, emotions, or states of being… They are behaviors. They are what you do. The Wellness Self-Assessment can help determine: Which of your habits are most helpful Where natural consequences are holding you back The wellness gaps your family can start to fill Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 38. healthy habits to add to your action contract Shop the outside the box. Include the whole family in shopping and cooking. Stretch recipes with stealth staples. Test drive a new fruit and veggie each week. Buy organic basics on sale. Wheel and deal at farm markets. Walk or bike to the store. Swaporganic for fresh foods high in pesticides.
- 40. Choose specific habitsto change.
- 41. Change your environment to make healthy choices as effortless as possible.
- 42. Use new pay-offs to increase healthy behavior.
- 43. Set-up an Action Contract.
- 45. behavior science sparkspositive, lasting change! Behavior science can help you conquer nasty natural consequences and grow a happy, healthy family. These tips can be used to change any behavior, for anyone, at any time! To learn more about effective strategies for creating change, check out the resource list at sparkbehavior.com. Megan Coatley, MA, BCBA ● info@sparkbehavior.com
- 46. feedback, questions orcomments? cheers & be sparked!
- 47. SPARK Behavior Solutionsignite positive, lasting changeContact: 734-386-0017info@sparkbehavior.comLearn more at:sparkbehavior.com facebook.com/sparkbehavior Survey – Planning – Action – Results – Knowledge
Editor's Notes
- Typically, when we describe someone, we list several personality traits.
- But, when you look closely, you can see that these traits are actually made up of patterns of behavior.Behavior science is the study of how and why our behavior changes over time. It is based on the principle that ‘you are what you do’.In behavior science break personality traits down into specific behaviors that are easier to change.Can you think of another example of a personality trait?
- Natural consequences that deter healthy behavior include: - The fat, sweet or salty taste of processed foods.- The physical effort and exertion involved in exercise.
- I love a nice glass of red wine on a chilly evening. Obviously, the payoff is that peaceful, easy feeling.I am also a sun-worshiper – I like the feel of the warmth on my skin even though I know I’m flirting with cancer, wrinkles and age spots.
- Degenerative diseases occur because we act in unhealthy ways.The negative consequence of 2 cans of soda = up to 30 extra pounds per year! If you gained those 30 pounds immediately after one sip, you’d never pop open a can of Coke!But it is spread over a long period of time and you can rationalize your way around it (I’ll bike to work, etc.).
- Cook on Sunday and freeze for the weekSet out your workout clothes the night before
- Yes, the pay-offs are arbitrary at first. But they get you to start those healthy habits!Soon, the healthy behaviors become habits and you’ll keep them up without as many extra pay-offs.Example – Running was never fun for my husband, he used to dread it. He started rewarding his weekly running mileage with a piece of new gear and, after a few months, he found his motivation increasing.
- Behavior to increase - Taking kids to the park after schoolNatural consequence – Less time to prepare dinnerFirst decrease the effort – Pack or pick-up a healthy dinnerThen choose a pay-off – If you go to park 3x/week, spouse watches kids on Saturday
- Let’s brainstorm some pay-offs that might work for you, your spouse, your children…Choosing an Incentive Manager can be tricky! It might be better to ask someone outside your family be responsible for following up on your progress.With the convenience of social media, you can even post your progress online and contract with a Facebook friend!
- A friend at the gym was complaining because she was paying for a popular weight loss program and wasn’t losing weight.I asked her how they measure progress and she said she went to weekly weigh-ins – in the evening, any day of the week. Though her clothes were fitting better, she had gained ½ a pound over the past few weeks and the staff frowned when they gave her the results.There are a few problems with this approach:Our weight fluctuates daily from 1-3 pounds, mostly due to hydration.This program wasn’t giving my friend any other positive measurements to go on.My friend was doing all sorts of healthy behavior that can’t be shown on a scale, but she was getting no pay-off from the staff.Measuring progress is an important part of your Action Plan because it increases motivation to change and helps your family see how far they’ve come.
- High in pesticides:Apples, apricots, peaches, pearsRed raspberries, strawberriesSpinach, peppers, celery and potatoes
- SPARK Behavior Solutions offers free 45min consultations for interested customersYou’re welcome to follow-up with me to review your Wellness Self-Assessment or get tips for troubleshooting your family’s action plans.
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