Behavior Change Work @

dr. Ben & dr. Raoul

behavioral scientists

What makes a person

want to
change

e
er
k h
(reading time: less than three minutes) c li c

 People often think long before

attempting to change.

But what do they think about all this time?

According to the most frequently cited
psychological theory on this subject,

Icek Ajzen's Theory of

Planned Behavior,

and other theories on intended

behavior change, three types of
considerations come into play.
(1, 2)
1
When contemplating a change,
we consider the expected
outcomes of our actions and
whether they are worthwhile.
2 Additionally, we are interested
in the social norms within our
social environment: what do
others do and think?
In other words, what is considered
customary?
 Lastly, we contemplate whether
3 a behavior is under our
control; Can I do this?

In the Theory of Planned Behavior,

this is called 'perceived behavioral
control'. Other psychologists call
this factor 'self-efficacy'. (3)
All three factors are important.
However, research shows that self-
efficacy is often the most important
predictor of behavior change. (4, 5)
Suppose I want to give myself or others
a helping hand with change, boosting
self-efficacy would be a good idea.
But, what is required for that?
According to Albert Bandura and
other researchers who have
studied self-efficacy,
four factors can be utilized. (6, 7)
 1) Own performance:

Our own experiences strongly

determine how we assess our
competence.

That is why it is useful, for

example, to start with small steps
that lead to experiences of
success. This way, we nurture the
confidence that we can master a
certain behavior and can achieve
the change we desire.
 2) Performance of others:

Observing the actions and

performance of others has a strong
influence.

When we see others succeed, our self-

efficacy rises. When we see others fail,
it decreases.
 3) Persuasion:

What others tell us about our abilities

influences how we feel about
ourselves.

However, this influence is generally

weaker than that of the previous two
factors. Interestingly, the negative
impact of criticism is usually greater
than the positive effect of
encouragement.
 4) Physiological and
emotional factors:

Positive stimuli, such as feelings of

pleasure and relaxation enhance our
self-efficacy, while negative stimuli,
like stress and tension, undermine it.
In summary
Anyone who wants to motivate
themselves or others to embark on a
change should pay attention to self-
efficacy.

Gaining mastery experiences,

witnessing others succeed,
encouragement, and reducing stress
are the most effective strategies to
increase self-efficacy.
In summary
A nice thing about this approach is
that if it doesn't immediately produce
the desired change, it won't cause
harm.

Self-efficacy has various positive side

effects. It contributes to mental
resilience, improves academic
performance, and enhances work
performance.
Behavior Change @ Work
Our goal?
Sharing scientific knowledge about behavior for positive
changes in the workplace.
In a quick and easy way.

Dr. Ben: Behavioral Dr. Raoul: Behavioral

scientist, writer, and scientist, researcher, and
teacher. Find out more teacher. Find out more at:
at: www.drbentyler.com www.projectraoul.nl

 SOURCES
(1) Icek Ajzen (1991). The Theory of Planned Behavior. In:
Organizational Behavior and Human Decision Processes.

(2) Paschal Sheeran et al (2016). The impact of changing

attitudes, norms, and self-efficacy on health-related
intentions and behavior: A meta-analysis. In: Health
Psychology.

(3) Albert Bandura (1977). Self-efficacy: Toward a Unifying

Theory of Behavioral Change. In: Psychological Review.

(4) Ellinor Olander et al (2013). What are the most effective

techniques in changing obese individuals’ physical activity
self-efficacy and behavior: a systematic review and meta-
analysis. In: International Journal of Behavioral Nutrition and
Physical Activity.
 SOURCES
(5) Alexander Stajkovic (1998). Self-efficacy and work-related
performance: A meta-analysis. In: Psychological Bulletin.

(6) Andrew Prestwich et al (2013). How can self-efficacy be

increased? Meta-analysis of dietary interventions. In: Health
Psychology Review.

(7) Stefanie Ashford et al (2010). What is the best way to

change self-efficacy to promote lifestyle and recreational
physical activity? A systematic review with meta-analysis. In:
British Journal of Health Psychology.