Booster 1
Behavior Change Strategy Recall of positive exercise experiences
Think about the last four weeks. Which positive consequences did you experience as a result of exercising? ii?try to think of up to three positive ii consequences. Your 1 st positive exercise experience: [Interviewer types in positive consequence here] Your 2 nd positive exercise experience: [Interviewer types in positive consequence here] Your 3 rd positive exercise experience: [Interviewer types in positive consequence here] Always try to visualize your positive exercise experience especially in situations when you can not motivate yourself.
Behavior Change Strategy Reflection on action plan adherence
During your last appointment in the rehabilitation centre you set a couple of goals. Among others, you set the goal to go [Interviewer reads out specific action plans of participant]: p 1. [walking] 2. [Swimming] 3. [Cycling] When:[Mondays, 5 p.m.] Where: [in the park] How long: [45 minutes] When:[Saturdays, 2 p.m.] Where: [in the sports club] How long: [60 minutes] When: x Where: [in the park] How long: x How successful have you been in implementing this plan? Please make a rating between "0 percent/not at all to 100 percent/completely How successful have you been in implementing this plan? Please make a rating between 0 percent/not at all to 100 percent/completely How successful have you been in implementing this plan? Please make a rating between 0 percent/not at all to 100 percent/completely 60% 40% 20%
Behavior Change Strategy Action plan check with the SEPP rule
You ve had most difficuilties with your exercise goal [Cycling]. The so called SEPP rule helps to find out possible reasons for difficulties; let s check your exercise goal together: 1. Did [Cycling] Suit you? Did you have fun? 2. Did [Cycling] have a good Effect on your health? 3. Was [Cycling] practical? Could you easiliy integrate it in your daily routines? 4. Did you have a precice plan for [Cycling]? No Yes x No Yes x No x Yes No x Yes
You intended to go [Cycling]. However, this exercise goal [did not really fit into your daily routines], [was not planned optimally in terms of location and duration.] What could you change in the future? [Interviewer types in ideas here]
Behavior Change Strategy Formulation of adapted or new action plans
Follow up on your plans from your last appointment. You planned to go [Interviewer repeats plans]: 1. [Walking] 2. [Swimming] 2. [Cycling] When:[Mondays, 5 p.m.] When:[Saturdays, 2 p.m.] Where: [in the park] Where: [in the sports club] How long: [45 minutes] How long: [60 minutes] When:[Tuesdays, 9 a.m.] Where: [in the park] How long: [30 minutes] Doyou want to continue your activities like this in the future? Doyou want to continue your activities like this in the future? Doyou want to continue your activities like this in the future? No Yes x No Yes x No x Yes What would you like to change? x x Activity Day/time Location Duration Wednesdays 45 minutes
In sum: If you imagine a timetable from Monday to Sunday it would look for you as follows: [Interviewer reads out plans to participants] 1. [Walking] 2. [Cycling] 3. [Swimming] When:[Mondays, 5 p.m.] Where: [in the park] How long: [45 minutes] When:[Wednesdays, 9 a.m.] Where: [in the park] How long: [45 minutes] When:[Saturdays, 2 p.m.] Where: [in the sports club] How long: [60 minutes]
Booster 2
Behavior Change Strategy Recall of up to three positive exercise experiences
Think about the last four weeks. Which positive consequences did you experience as a result of exercising? Try to think about up to three positive consequences. Your 1 st positive exercise experience: [Interviewer types in positive consequence here] Your 2 nd positive exercise experience: [Interviewer types in positive consequence here] Your 3 rd positive exercise experience: [Interviewer types in positive consequence here] Always try to visualize your positive exercise experience especially in situations when you can not motivate yourself.
Behavior Change Strategy Formulation of adapted or new action plans
Think about a typical week: When do you want to be phyisically active? Imagine a timetable [If participant names a week day, ask for when they want to be active (Morning, Noon, Afternoon, or Evening), then click on the according button, and ask participants the questions in the pop up window.] Morning Monday Tuesday Wednesday Thursday Friday Saturday Sunday Noon Afternoon Evening Which activity? [Walking] Where? [In the park] How long? [60 minutes] Which activity? [Cycling] Where? [In the park] How long? [60 minutes]
In sum: If you think about your next week as a timetable from Monday till Sunday for you it looks as follows : [Interviewer reads out the plans to the partcipants, starting from Monday and so on]. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning Noon Afternoon Walking, in the park, 60 minutes Cycling, in the park, 60 minutes Evening
Behavior Change Strategy Postal reminder: Print out of action plans
My physical exercise schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning Noon Afternoon Walking, in the park, 60 minutes Cycling, in the park, 60 minutes Evening