SUH Session 3, pages 1 and 2 - Last Revision August 21, 2006

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Comment WG3.html Goal of Motivation Session (3): Discuss motivation levels. Internal vs. negative introject vs. external drive. Moving from extrinsic to intrinsic motivations. Their desires/reasons for participating. 10
Section Page1Header   20
Text   For all the right reasons 21
Section Page1Body   30
Text not isEmpty(AddressPref) $AddressPref, welcome 40
Text isEmpty(AddressPref) Welcome 50
Text   back to your third of six Stepping Up To Health sessions. You may remember that back in the first newsletter, we discussed exercise safety and in the second newsletter, we talked about ways to help overcome some of the challenges that keep you from reaching your daily step goal. In this session, we'd like to share some ideas that can keep you focused on the path to walking. This session is about motivating and encouraging you to increase your daily steps. 51
Paragraph     60
Text   Let's begin by looking at your current level of overall motivation. 70
Block OAMotWalk>=1   80
Text   In your survey, you told us that you aren't walking much during the day. You rated your motivation to walk more often as $int(OAMotWalk) out of 10. 90
Text OAMotWalk>=1 and OAMotWalk<=3 So, you aren't feeling very motivated to walk each day. 110
Text OAMotWalk>3 and OAMotWalk<=6 So, you are feeling fairly motivated to walk each day. 120
Text OAMotWalk>6 and OAMotWalk<=8 So, you are feeling very motivated to start walking each day. 130
Text OAMotWalk>8 So, you are feeling exceptionally motivated to start walking each day. 140
Text OAMotWalk>=1 and OAMotWalk<=6 What would it take to get you to go from $int(OAMotWalk) to a higher number such as $plus(OAMotWalk, 2) or $plus(OAMotWalk, 3)? 150
Text OAMotWalk>6 and OAMotWalk<9 What would it take to get you to go from $int(OAMotWalk) to a higher number such as $plus(OAMotWalk, 1) or $plus(OAMotWalk, 2)? 160
Text OAMotWalk>=9 Why was your motivation at $int(OAMotWalk) and not a lower number? In other words, what makes it so important to you? Take a few minutes to write down your thoughts.
  • What can you do to keep your motivation strong?
  • What potential challenges lie ahead that could derail your plans to walk more?
  • How can you focus on the good things that come from exercise?
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EndBlock     190
Text isEmpty(OAMotWalk) On a scale from 1-10, where 1 is not at all motivated and 10 extremely motivated, how would you rate your motivation to walk right now? 200
Paragraph     210
Text IntrinsicMotive=="High" or ExtrinsicMotive=="High" or IntrojectMotive=="High" Now, let's look a little more closely at what specifically motivates you. 220
Text IntrinsicMotive=="High" Based on what you shared with us, it sounds like you have some meaningful reasons for wanting to walk more often. You've told us that walking is: 230
Block IntrinsicMotive=="High" and not ExtrinsicMotive=="High" and not IntrojectMotive=="High"   240
Select 3   250
Text "IMPreventFuture" in Top3InternalMot
  • important in preventing future health problems.
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Text "IMResponsible" in Top3InternalMot
  • something you can do to take responsibility for your own health.
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Text "IMPhysHealth" in Top3InternalMot
  • a key part of improving your physical health.
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Text "IMEnjoy" in Top3InternalMot
  • something you enjoy.
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Text "IMBelieve" in Top3InternalMot
  • something you believe is a good thing.
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Text "IMManageWeight" in Top3InternalMot
  • a way to manage your weight.
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Text "IMDailyAct" in Top3InternalMot
  • something that can help improve your ability to do daily activities.
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Text "IMIncreaseEnergy" in Top3InternalMot
  • a way to increase energy levels.
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Text "IMAccomplishment" in Top3InternalMot
  • important to having a sense of accomplishment.
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EndSelect     350
EndBlock     360
Block IntrinsicMotive=="High" and (ExtrinsicMotive=="High" or IntrojectMotive=="High")   370
Select 2   380
Text "IMPreventFuture" in Top2InternalMot
  • important in preventing future health problems.
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Text "IMResponsible" in Top2InternalMot
  • something you can do to take responsibility for your own health.
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Text "IMPhysHealth" in Top2InternalMot
  • a key part of improving your physical health.
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Text "IMEnjoy" in Top2InternalMot
  • something you enjoy.
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Text "IMBelieve" in Top2InternalMot
  • something you believe is a good thing.
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Text "IMManageWeight" in Top2InternalMot
  • a way to manage your weight.
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Text "IMDailyAct" in Top2InternalMot
  • something that can help improve your ability to do daily activities.
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Text "IMIncreaseEnergy" in Top2InternalMot
  • a way to increase energy levels.
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Text "IMAccomplishment" in Top2InternalMot
  • important to having a sense of accomplishment.
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EndSelect     480
EndBlock     490
Text IntrojectMotive=="High" and not IntrinsicMotive=="High" Based on your survey responses, it seems you are often your own toughest critic when it comes to exercise. You've told us that you might feel 500
Text IntrojectMotive=="High" and IntrinsicMotive=="High" There are also times when you are your own toughest critic when it comes to exercise. You've told us that you might feel 510
Block IntrojectMotive=="High" and not ExtrinsicMotive=="High" and not IntrinsicMotive=="High"   520
Select 2   530
Text "NMGuilt" in Top3IntrojectMot
  • guilty or ashamed
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Text "NMBadAboutSelf" in Top3IntrojectMot
  • bad about yourself
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Text "NMRegret" in Top3IntrojectMot
  • regretful
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EndSelect     570
EndBlock     580
Block IntrojectMotive=="High" and (ExtrinsicMotive=="High" or IntrinsicMotive=="High")   590
Select 1   600
Text "NMGuilt" in Top2IntrojectMot guilty or ashamed 610
Text "NMBadAboutSelf" in Top2IntrojectMot bad about yourself 620
Text "NMRegret" in Top2IntrojectMot regretful 630
EndSelect     640
EndBlock     650
Text IntrojectMotive=="High" if you did not walk. 660
Text ExtrinsicMotive=="High" and not IntrojectMotive=="High" and not IntrinsicMotive=="High" You've told us that you want to walk as part of a healthy lifestyle: 670
Text ExtrinsicMotive=="High" and (IntrojectMotive=="High" or IntrinsicMotive=="High") You've also told us that you want to walk as part of a healthy lifestyle: 680
Block ExtrinsicMotive=="High" and not IntrinsicMotive=="High" and not IntrojectMotive=="High"   690
Select 3   700
Text "EMOtherWant" in Top3ExtrinsicMotive
  • because other people want you to.
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Text "EMGdExFam" in Top3ExtrinsicMotive
  • so you can set a good example for your family.
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Text "EMDoctor" in Top3ExtrinsicMotive
  • because your doctor told you to exercise more.
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Text "EMGdExCom" in Top3ExtrinsicMotive
  • so you can set a good example for your community.
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Text "EMUpsetOthers" in Top3ExtrinsicMotive
  • because others would be upset with you if you didn't.
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Text "EMOthersDown" in Top3ExtrinsicMotive
  • so you won't let others down.
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Text "EMOthersSee" in Top3ExtrinsicMotive
  • because you want others to see that you can.
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Text "EMTold" in Top3ExtrinsicMotive
  • because you feel it's easier to do what you are told.
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EndSelect     790
EndBlock     800
Block ExtrinsicMotive=="High" and (IntrinsicMotive=="High" or IntrojectMotive=="High")   810
Select 2   820
Text "EMOtherWant" in Top2ExtrinsicMotive
  • because other people want you to.
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Text "EMGdExFam" in Top2ExtrinsicMotive
  • so you can set a good example for your family.
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Text "EMDoctor" in Top2ExtrinsicMotive
  • because your doctor told you to exercise more.
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Text "EMGdExCom" in Top2ExtrinsicMotive
  • so you can set a good example for your community.
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Text "EMUpsetOthers" in Top2ExtrinsicMotive
  • because others would be upset with you if you didn't.
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Text "EMOthersDown" in Top2ExtrinsicMotive
  • so you won't let others down.
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Text "EMOthersSee" in Top2ExtrinsicMotive
  • because you want others to see that you can.
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Text "EMTold" in Top2ExtrinsicMotive
  • because you feel it's easier to do what you are told.
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EndSelect     910
EndBlock     920
Select 1   930
Text IntrinsicMotive=="High" and not ExtrinsicMotive=="High" and not IntrojectMotive=="High"

Being motivated by reasons like the ones you shared with us can help put you on the path to success. Many people find that lifestyle changes, such as walking more often, are longer lasting when they have meaningful reasons like the ones listed above.

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Text IntrojectMotive=="High" and not ExtrinsicMotive=="High" and not IntrinsicMotive=="High" Reasons like the ones listed above can get you started on the road to a healthier lifestyle. Over time though, many people find that lifestyle changes, such as walking more often, will be longer lasting if they find more meaningful reasons for doing them. For example, empowering motivators might include the desire to improve your physical health or to gain a sense of accomplishment. 950
Text ExtrinsicMotive=="High" and not IntrinsicMotive=="High" and not IntrojectMotive=="High" It's clear that you value strong relationships with people who care about your health. Over time though, many people find that lifestyle changes, such as walking more often, will be longer lasting if they find more personal reasons for doing them. For example, empowering motivators might include the desire to improve your physical health or to gain a sense of accomplishment. 960
Text not ExtrinsicMotive=="High" and IntrinsicMotive=="High" and IntrojectMotive=="High" Reasons like these can get you started on the road to a healthier lifestyle. But many people find that lifestyle changes, such as walking more often, will be longer lasting if they focus on more meaningful reasons for doing them. For you, that would mean focusing more on the two bullets we listed above and not your feelings of guilt. 970
Text ExtrinsicMotive=="High" and IntrinsicMotive=="High" and not IntrojectMotive=="High" It's clear that you have strong relationships with people who care about your health. But many people find that lifestyle changes, such as walking more often, will be longer lasting if they focus on more personal reasons. For you, that would mean focusing more on the first two bullets we listed above. 980
Text ExtrinsicMotive=="High" and IntrojectMotive=="High" and not IntrinsicMotive=="High" It's clear that you have strong relationships with people who care about your health. Reasons like these can get you started on the road to being healthier. But many people find that lifestyle changes, such as walking more often, will be longer lasting if they find more meaningful reasons for doing them. For example, empowering motivators might include the desire to improve your physical health or to gain a sense of accomplishment. 990
Text ExtrinsicMotive=="High" and IntrojectMotive=="High" and IntrinsicMotive=="High" It's clear that you have strong relationships with people who care about your health. Reasons like these can get you started on the road to better eating. But many people find that lifestyle changes, such as walking more often, will be longer lasting if they focus on more personal reasons. For you, that would mean focusing more on the first two bullets we listed above. 1000
Text   Sometimes it's hard to get motivated about walking. But, have you considered some of the reasons other people have that motivate them to walk more? Regular walking can be:
  • important for being as healthy as possible.
  • important for gaining a sense of accomplishment.
  • a key part of taking responsibility for your health.
Many people find that lifestyle changes, such as walking more often, are longer lasting when they have meaningful reasons like the ones above associated with the change they want to make.
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EndSelect     1020
Paragraph     1030
Text   To help you think more about your reasons to walk, we encourage you to do the exercise on the next page. It can help you think about the personal values and roles that are important to you. 1040
Comment Comment: All bullets in this section are going to need squares instead of circles. We want the page to look like they could check the boxes if they print it off. 1050
Section Page2Header   1060
Text   What's important to you? 1070
Section Page2Body    
Select 1   1080
Text IntrinsicMotive=="High" Since your motivation comes mostly from within yourself, the exercise below can only strengthen your focus on walking. 1090
Text IntrinsicMotive=="Med" Since part of your motivation comes from within yourself, the exercise below can only strengthen your internal reasons for wanting to walk. 1100
Text IntrinsicMotive=="Low" You aren't very motivated by internal reasons to walk. Try the exercise below. It can help you see how your values could be impacted by the choices you make. 1110
Text   What's really motivating your internal desire to walk? Try the exercise below. It can help you see how your values could be impacted by the choices you make. 1120
EndSelect     1130
Paragraph     1140
Text   Values are filters we use to evaluate ourselves and the world around us. These values sort our perceptions into good and bad, worthwhile and worthless, and so on. Look at the list below. Reflect on the three or four items you value most in life. Or, print off this sheet and fill it out. 1150
Paragraph     1160
Text   I value being: 1170
Paragraph     1180
Comment   Similar to Menu and PQ. - Except it won't be interactive. They can print off and fill in if they'd like. Is it possible for there to be two rows of bullets? The page is super long right now because of the long list. 1190
List      
ListItem MaritalStatus=="Married" and Gender=="Female" a good wife 1200
ListItem MaritalStatus=="Married" and Gender=="Male" a good husband 1210
ListItem MaritalStatus=="Partner" a good partner 1220
ListItem HomeStatus=="No" respected at home 1230
Comment   The rest of the bullets are for everyone - no need to program logic for them. 1240
ListItem   a good community member  
ListItem   strong  
ListItem   on top of things  
ListItem   competent  
ListItem   spiritual  
ListItem   successful  
ListItem   healthy  
ListItem   attractive  
ListItem   disciplined  
ListItem   responsible  
ListItem   in control  
ListItem   honest  
ListItem   energetic  
ListItem   considerate  
ListItem   youthful  
ListItem   independent  
ListItem   creative  
ListItem   dependable  
ListItem   caring  
ListItem   helpful  
ListItem   accepting  
EndList      
Comment The following should have a "worksheet" feel. Please add space after each question for someone to be able to print off the sheet and write in their answers. 1260
Paragraph     1270
Text  

Think about the answers that you would check. These things are most important to you. Which, if any, of these roles could motivate you to increase your daily steps?

______________________________________________________________

______________________________________________________________

______________________________________________________________

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Paragraph 1290
Text

How do you feel that increasing your daily steps positively affects your ability to achieve these roles or live out any of these values? For example, "When I walk during the day, I find that I have energy and can stay on top of all the things I need to do throughout the day."

______________________________________________________________

______________________________________________________________

______________________________________________________________

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Paragraph     1310
Text   Let your own, personal motivations be your guide to a healthier you. 1320
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Text   What to expect next 1350
Paragraph     1360
Text   Next week, you will receive an email message from Stepping Up To Health letting you know that your fourth personalized Web session is available. The session will focus on the many benefits of regular walking and how to reach out to others for help. 1370
Paragraph     1380
Text   Until then, continue to upload your pedometer, review your walking charts, and visit often to read your Daily Tip. 1390