Autonomous regulation—which by definition is a process which is well-internalized into the self—is among the key predictors of successful adoption of healthy habits.
What is necessary for effective and lasting internalization of new behaviors is a process which explicitly support the development of autonomy (or “ownership”) over the newly adopted behavioral patterns. Only to the degree to which individuals fully endorse behavioral goals and to the extent that the goals facilitate satisfaction of the needs for autonomy, competence, and relatedness will their efforts be more likely to result in behavioral change that is effectively maintained.
Motivation for change must come from within the individual.
The Flawed Approach to Wellness
“Patients have internalized the message that their condition is to be dealt with by procedures and techniques essentially under the responsibility and “steering” of an external expert. If individuals generally expect to be told what to do in order to manage their condition (e.g., simply follow a dietary/exercise prescription or take a medication), this in itself could condition heteronomous (i.e., controlled) motivation from the start and promote an external locus of causality, particularly if therapeutic options are not presented and a clear rationale for each recommendation is not discussed. ”
The Successful Approach to Wellness
In contrast, from a self-determination theory perspective, lasting behavior change depends not on complying with external demands for change but rather on accepting the regulation of change as one’s own. This requires internalizing the regulation of relevant behaviors and integrating them with one’s sense of self and one’s values and goals, so they can become the basis of autonomous regulation. ”
Key takeaways
Focus less on the immediate outcomes like improvements in self-esteem, physical attractiveness, or the gratification of a changing number on the scale.
Focus more on developing genuine interest in exercise and physical activity or personal meaning in changing one's diet for good.
REFERENCES
Teixeira, Pedro J et al. “Motivation, Self-Determination, and Long-Term Weight Control.” The International Journal of Behavioral Nutrition and Physical Activity 9 (2012): 22. PMC. Web. 27 Jan. 2018.
Patrick H, Verstuyf J, Vansteenkiste M, Teixeira PJ. From eating disorders to weight management: A self-determination theory perspective on eating regulation. International Journal of Behavioral Nutrition and Physical Activity.