Motivate Healthy Habits: Stepping Stones To Lasting Change

by Botelho, Richard J.

• ISBN13: 9780970673848
• ISBN10: 0970673841
• Format: Paperback
• Copyright: 2004-04-28
• Publisher: Lightning Source Inc

Table of Contents

Introduction	9	(1)
How to Use This Guidebook	9	(2)
Take Back Your Health	11	(2)
Thrive in a Disease-producing World	13	(1)
Explore Inner Change	14	(3)
Begin with Yourself	17	(2)
Help Family and Friends	19	(3)
Grow a Grassroots Movement	22	(1)
Get Help from Professionals	22	(3)
Get Advance Training	25	(2)
Section A: Explore Unhealthy Habits	27	(24)
Why Do People Keep Their Unhealthy Habits?	28	(1)
Develop a Health-promoting World	29	(1)
What Are the Good Times and Good Life to You?	30	(11)
Who Sells You the Good Times?	31	(1)
What Is the Good Life?	32	(1)
Why Are Healthy Habits Important?	33	(5)
Any Concerns about Your Health Behaviors?	38	(1)
Deciding Whether to Think about Change	39	(2)
Understanding Change	41	(10)
Unhealthy and Healthy Forces for Change	42	(2)
External Factors	44	(1)
Increase Your Supports for Change	44	(1)
Overcome Barriers to Change	44	(1)
Internal Factors	45	(5)
Understanding Your Readiness to Change	45	(3)
Understanding Your Motives to Change	48	(1)
Understanding Your Confidence and Ability to Change	49	(1)
Assess Your Chances of Changing	50	(1)
Section B: Become Your Own Health Coach	51	(70)
Use the SEED Cycle	52	(1)
Monitoring Change over Time	53	(1)
Understand Your Issues about Change	54	(15)
Use a Decision Balance	55	(3)
Assess Your Resistance and Motivation Scores	58	(2)
Assess Your Competing Priorities	60	(1)
Assess Your Energy to Change	61	(1)
Assess Your Motives for Change	62	(2)
Assess Your Confidence and Ability to Change	64	(3)
Assess Your Level of Emotional Work on Change	67	(2)
Lower Your Resistance	69	(15)
Understand More about the Benefits of Your Unhealthy Habit	70	(4)
Assess Your Priorities	74	(1)
Compare Your Priorities	75	(1)
Think How Your Behavior Will Affect Your Health over Time	76	(3)
Clarify Your Personal Choice and Responsibility to Change	79	(1)
Make a List of Substitutes for Your Benefits	80	(1)
Change Your Views about Your Reasons to Stay the Same	81	(3)
Increase Your Motivation	84	(9)
Consider Future Events Happening Now	85	(1)
Change Your Values	86	(2)
Look at Your Excuses for Not Changing	88	(2)
Transfer Motivation toward Changing Your Behavior	90	(1)
Change Your Views about Your Reasons to Change	91	(2)
Make Plans for Change	93	(28)
Overcome Negative Self-talk	94	(1)
Use Your Strengths	95	(1)
Take Time-outs	96	(1)
Suppose a Miracle Happened Tomorrow	97	(1)
Find Exceptions in How You Behave	98	(1)
Understand Your Addiction	99	(6)
Increase Your Confidence and Ability to Change	105	(1)
Overcome Barriers and Increase Supports	106	(2)
Select Your Goals	108	(4)
Prevent Relapses	112	(9)
Section C: Helping Others	121	(37)
To What Extent Are You Coach C or Coach M?	122	(2)
Become a Motivational Coach	124	(17)
Understand How Assumptions Help and Hinder Change	125	(1)
Understand Why People Resist Change	126	(3)
Understand How People Resist Change	129	(1)
Use The Six-step Approach	129	(11)
Discuss Progress and Goals	140	(1)
Become a Preventive Coach for Your Children	141	(17)
Share Your Experience	142	(1)
Understand Supports and Barriers	143	(2)
Understand Your Children's Temptations	145	(3)
Help Your Children Resist Unhealthy Habits	148	(1)
Appendices
A. Your Motivation Score Chart	149	(1)
B. Your Goal Chart	150	(1)
C. Evaluating the Quality of Web Sites	151	(3)
D. Low-Risk Drinking Recommendations and Alcohol Abuse Self-assessment	154	(1)
E. Alcohol Dependency	155	(1)
F. Additional Resources for Alcohol and Drug Problems	156	(2)
G. Suggested Reading	158