Choice and commitment to action, or belief in the ability to change. The individual accepts his responsibility in trying to change. He is, in essence, the only one who can talk, react and strive for himself, therefore, he must commit to change either to himself (perhaps in the first phase) or publicly (to the health professional or the parent). “Public” commitments are stronger than “private” ones.
Use Substitutes
Replacing problematic habits and behaviors with healthier alternatives. Dietary behavior, like other behaviors, often manifests “under conditions”. For example, under certain conditions a person is more likely to increase his calorie intake when there is a variety of foods, when he eats alone, when he eats in front of the TV, etc. Therefore, with the help of a health professional, he tries to identify a “healthy” alternative, rather than eliminating the specific behavior.
Get Support
Trust and seek support from the environment. In combination with the “Self-Liberation or Commitment”, the individual accepts the responsibility of change, but also the importance of support from important people in the social environment (family, friends). Support includes understanding, acceptance, effort enhancement and assistance in practical matters or problems that arise.
Use rewards
Rewarding the positive behavior and reducing the rewards that come from negative behavior.
Manage Your Environment
Re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior.