The document discusses the transtheoretical model of behavior change, which includes 5 stages of change: 1) Precontemplation, where a person is unaware of the need to change. 2) Contemplation, where a person acknowledges the problem but has not taken action. 3) Preparation, where a person plans to take action. 4) Action, where a person actively modifies their behavior. 5) Maintenance, where a person works to maintain the behavior change long-term. The document then discusses common barriers to adopting an active lifestyle and provides suggestions to overcome each barrier.

1. LESSON 1:
TRANSTHEORITICAL
MODEL: 5 STAGES
OF CHANGE

2. “PEOPLE WILL NOTICE THE CHANGE
IN YOUR ATTITUDE TOWARDS THEM,
BUT WON’T NOTICE THEIR BEHAVIOR
THAT MADE YOU CHANGE”

3. TRANSTHEORITICAL
MODEL
•Focuses on the decision-making of the
individual and is model of intentional change.
•It operates on the assumption that people do
not change behavior quickly and decisively.

4. 5 STAGES OF CHANGE

5. PRECONTEMPLATION
STAGE
•A person is not yet considering or aware of the
need to change their behavior.
•They may be unaware of the problem, in denial,
or simply not thinking about making a change.

6. CONTEMPLATION STAGE
•An individual begins to seriously consider
making a change in their behavior.
•During this stage, the person is aware of the
problem and the need to change, but they have
not yet taken concrete steps to make that
change.

7. PREPARATION STAGE
•Individuals have not only acknowledge the need
for change but have also taken initial steps and
are actively preparing to make a change in their
behavior.
•They are actively planning and taking steps
towards making change.

8. ACTION STAGE
•Individuals have made a specific effort to
modify their behavior.
•During this stage, they are actively engaged in
taking steps to achieve their desire change.

9. MAINTENANCE STAGE
•Individuals have successfully made a behavior
change and are focused on maintaining that
change over a long term.
•During this stage, they work to prevent relapse
and consolidate their new behavior as a regular
part of their life.

10. LESSON 2:
BARRIERS TO AN
ACTIVE LIFESTYLE

11. HOW DO WE SOLVE THE
COMMON BARRIERS TO
ADOPTING AN ACTIVE
LIFESTYLE?

12. I DO NOT HAVE THE TIME
Prioritize activities and cut back some
time from the non-essential activities to be
able to exercise.

13. I AM ALWAYS TIRED
Make physical activity diary and analyze
which part of the day you have more
energy and schedule your work-out around
that period.

14. I DO NOT KNOW HOW
Read journals and articles on the best
practices as well as ask people who have
been successful at adopting the healthy
behavior.

15. I DO NOT HAVE ENOUGH
MONEY
There are numerous exercise regimes that
are not expensive such as running and
swimming.

16. I DO NOT FEEL ANY
SUPPORT
Inform family and friends about the new
behavior or join an activity club that has
the same interests.

17. I AM NOT MOTIVATED
Create a list of pros and cons of the
positive behavior that will serve as a
reminder; focus on changing the behavior
instead of the outcome and write a SMART
goal.

18. I LACK WILLPOWER
Identify what triggers the backslide and be
conscious when it happens; implement a
reward system.

19. I EASILY GET
DISCOURAGED
Avoid negative self talk and replace them
with encouraging words.