Training

Source: Online Behavior Guidelines | Lifestyle in Healthcare Coalition

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The Training strategy focuses on Doing: helping patients actually take action by setting concrete goals and making plans. This chapter covers two techniques.

1. Goal setting

Setting concrete, achievable goals helps patients realize behavior change.

Tip

SMART goals work: Specific, Measurable, Acceptable, Realistic and Time-bound.

Types of goals

Type	Description	Example
Outcome goal	The end result	”Lose 5 kilos”
Process goal	The action itself	”Walk 30 min 3x per week”
Performance goal	Improvement vs. now	”Eat 10% less sugar”

Note

Process goals are often more effective than outcome goals - you have more control over your own behavior than over the result.

Step-by-step plan

1. Ensure the patient has a concrete goal that is personally relevant:

   • What exactly do you want to achieve?
   • Why is this important to you?

2. Make the goal SMART:

   • Specific: what exactly will you do?
   • Measurable: how will you know if you achieved it?
   • Acceptable: does it fit your life?
   • Realistic: is it achievable?
   • Time-bound: when do you want to achieve this?

3. Start small:

   • Begin with achievable intermediate goals
   • Build up gradually
   • Celebrate small successes

Methodological requirements

• Goals must be self-chosen (not imposed)
• Start with easy goals to build success experience
• Adjust goals if they prove too easy or too difficult
• Link goals to personal values

Examples of good goals

Too vague	Better (SMART)
“Exercise more"	"Walk 15 minutes during lunch every workday"
"Eat healthier"	"Vegetables with dinner 5 days per week"
"Less stress"	"10-minute breathing exercise every morning”

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2. Implementation intentions

Implementation intentions are specific “if-then” plans that automatically trigger behavior in certain situations.

The principle

An implementation intention has the form:

“If [situation], then [behavior]”

Examples:

• “If I come home from work, then I put on my workout clothes”
• “If I crave sweets, then I eat an apple first”
• “If someone offers me a cigarette, then I say: no thanks, I’ve quit”

Tip

Implementation intentions work because they automate behavior - you don’t have to think anymore, you automatically respond to the situation.

Step-by-step plan

1. Let the patient think about good moments:

   • Where could you do the new behavior?
   • When does it fit in your daily routine?
   • Which existing habits can you use as triggers?

2. Identify risk situations:

   • When is the temptation greatest?
   • Which situations lead to relapse?
   • What are your “pitfalls”?

3. Formulate if-then plans for:

   • When: specific moment or situation
   • Where: specific location
   • How: exact action
   • With whom: possibly social context

4. Also plan coping responses:

   • “If I don’t feel like exercising, then…”
   • “If I’m invited for drinks, then…”

Examples of implementation intentions

For more exercise:

• “If the alarm goes off, then I get up immediately and do 10 squats”
• “If I see the stairs, then I take the stairs instead of the elevator”

For healthier eating:

• “If I go grocery shopping, then I only buy what’s on my list”
• “If I get hungry between meals, then I first drink a glass of water”

For quitting smoking:

• “If I feel stress, then I take 5 deep breaths”
• “If I feel like a cigarette, then I chew on a toothpick”

Methodological requirements

• The situation must be specific and recognizable
• The behavior must be concrete and executable
• Repeat the intention regularly to strengthen it
• Make multiple if-then plans for different situations

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Scientific foundation

• Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705.
• Gollwitzer, P.M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493.
• Adriaanse, M.A., et al. (2011). Breaking habits with implementation intentions. Journal of Experimental Social Psychology, 47(2), 502-507.

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This article is from: Online Behavior Guidelines (PDF)

Published by the Lifestyle in Healthcare Coalition, February 2025