Theory of Planned Behavior (TPB)
Main idea: behavior is determined by intention, which arises from attitude, subjective norms,
and perceived behavioral control.
● Attitude → formed by beliefs about and evaluations of behavior.
● Subjective norms → what do significant others think about the behavior?
● Perceived behavior control → perceived control and ability; do you think
you can do it?
● Perceived behavior control has a direct influence on behavior as well as on the
intention, the three components also influence each other.
Social Cognitive Theory (SCT)
Main idea: behavior, person, and environment mutually influence each other (= reciprocal
determinism). Outcome expectations and self-efficacy expectations are the key to behavior
change.
● Modeling → the first step is observing behavior in others (= observational
learning).
● Outcome expectations → after observation, people form expectations
about the consequences/ the outcome of behavior.
● Self-efficacy → seeing that others can do it, increases confidence that you
can do it too.
● Behavior execution → outcome expectations and self-efficacy make this
happen.
● Reinforcement → positive feedback can predict future behavior.
Self-Determination Theory (SDT)
Main idea: people have three basic needs, namely autonomy, competence, and relatedness.
When these are fulfilled, intrinsic motivation arises.
● Autonomy → having control and making choices that are important to us.
● Competence → feeling capable and effective in our actions.
● Relatedness → the need for support from the people in your environment
and to belong.
We are standing on a motivation continuum, ranging from when the basic needs are not yet
fulfilled to when they are fully satisfied.
● Amotivation → experiencing no intention or relevance.
● Extrinsic motivation → can be divided into 4 types of regulation;
1. External regulation → performing behavior for reward or
punishment.
2. Introjected regulation → performing behavior out of guild or pride.
3. Identified regulation → behavior is personally valuable.
4. Integrated regulation → behavior integrated into identity.
● Intrinsic motivation → ultimate form of motivation; performing behavior
out of interest or pleasure.
Impulse-Reflection Model
Main idea: behavior is guided by two systems, namely the impulsive system (automatic) and
the reflective system (conscious). The impulsive system dominates under stress or low
, cognitive capacity, and reflective processes direct goal-oriented behavior. This happens in
the following way:
● Internal/ external cues activate automatic associations in the impulsive system.
Previous experiences and emotions also influence this (expected positive outcomes).
● The reflective system evaluates these impulses, weighing norms, values, and goals
against the immediate impulse.
● Depending on cognitive capacity and motivation, behavior is dominated by either
impulse or reflection.
Terror Management Theory (TMT)
Main idea: awareness of mortality causes existential anxiety (terror). People protect
themselves against this by affirming their self-esteem and worldview. Health behavior is
influenced by how this anxiety is psychologically regulated.
Three core components are distinguished:
● Mortality salience → the activation of thoughts about death. This leads to 2
possible types of defense;
1. Proximal defense → conscious denial or avoidance of anxiety.
2. Distal defense → unconscious affirmation of self-esteem and cultural
values.
● Worldview defense → the cultural worldview (religion, ideology, values)
provides meaning, structure, and the illusion of continuity.
● Self-esteem maintenance → self-esteem functions as a protective buffer
against existential anxiety.
Self-regulation/ Implementation Intentions
Main idea: self-regulation refers to the process by which people manage their thoughts,
emotions, and behavior to achieve long-term goals, despite temptations or conflicting
impulses. Health behavior strongly depends on the ability to set goals, plan ahead, and
resist distractions. This occurs in the following phases:
● Goal setting → formulating specific, achievable goals that guide behavior.
● Regulatory focus → focus that influences the motivation and strategies
someone uses. It describes the difference between promotion focus (=
striving for gain/ growth) and prevention focus (= avoiding loss/ mistakes).
● Implementation intentions → ‘if-then’ plans that link automatic action to a
cue.
● Goal striving → actively pursuing those goals through planning and
monitoring.
● Self-control → ensures that one remains committed to the plan despite
immediate temptations.
● Monitoring → keeping track of progress and comparing it with the goal.
● Ego depletion → when self-regulation is used for a prolonged period,
mental energy can decrease. This temporarily makes one susceptible to
impulses/ relapse. Recovery (rest, motivation, giving meaning) is crucial
for sustainable self-regulation.
Stages of Change (SOC) / Transtheoretical Model (TTM)
Main idea: behavior is determined by intention, which arises from attitude, subjective norms,
and perceived behavioral control.
● Attitude → formed by beliefs about and evaluations of behavior.
● Subjective norms → what do significant others think about the behavior?
● Perceived behavior control → perceived control and ability; do you think
you can do it?
● Perceived behavior control has a direct influence on behavior as well as on the
intention, the three components also influence each other.
Social Cognitive Theory (SCT)
Main idea: behavior, person, and environment mutually influence each other (= reciprocal
determinism). Outcome expectations and self-efficacy expectations are the key to behavior
change.
● Modeling → the first step is observing behavior in others (= observational
learning).
● Outcome expectations → after observation, people form expectations
about the consequences/ the outcome of behavior.
● Self-efficacy → seeing that others can do it, increases confidence that you
can do it too.
● Behavior execution → outcome expectations and self-efficacy make this
happen.
● Reinforcement → positive feedback can predict future behavior.
Self-Determination Theory (SDT)
Main idea: people have three basic needs, namely autonomy, competence, and relatedness.
When these are fulfilled, intrinsic motivation arises.
● Autonomy → having control and making choices that are important to us.
● Competence → feeling capable and effective in our actions.
● Relatedness → the need for support from the people in your environment
and to belong.
We are standing on a motivation continuum, ranging from when the basic needs are not yet
fulfilled to when they are fully satisfied.
● Amotivation → experiencing no intention or relevance.
● Extrinsic motivation → can be divided into 4 types of regulation;
1. External regulation → performing behavior for reward or
punishment.
2. Introjected regulation → performing behavior out of guild or pride.
3. Identified regulation → behavior is personally valuable.
4. Integrated regulation → behavior integrated into identity.
● Intrinsic motivation → ultimate form of motivation; performing behavior
out of interest or pleasure.
Impulse-Reflection Model
Main idea: behavior is guided by two systems, namely the impulsive system (automatic) and
the reflective system (conscious). The impulsive system dominates under stress or low
, cognitive capacity, and reflective processes direct goal-oriented behavior. This happens in
the following way:
● Internal/ external cues activate automatic associations in the impulsive system.
Previous experiences and emotions also influence this (expected positive outcomes).
● The reflective system evaluates these impulses, weighing norms, values, and goals
against the immediate impulse.
● Depending on cognitive capacity and motivation, behavior is dominated by either
impulse or reflection.
Terror Management Theory (TMT)
Main idea: awareness of mortality causes existential anxiety (terror). People protect
themselves against this by affirming their self-esteem and worldview. Health behavior is
influenced by how this anxiety is psychologically regulated.
Three core components are distinguished:
● Mortality salience → the activation of thoughts about death. This leads to 2
possible types of defense;
1. Proximal defense → conscious denial or avoidance of anxiety.
2. Distal defense → unconscious affirmation of self-esteem and cultural
values.
● Worldview defense → the cultural worldview (religion, ideology, values)
provides meaning, structure, and the illusion of continuity.
● Self-esteem maintenance → self-esteem functions as a protective buffer
against existential anxiety.
Self-regulation/ Implementation Intentions
Main idea: self-regulation refers to the process by which people manage their thoughts,
emotions, and behavior to achieve long-term goals, despite temptations or conflicting
impulses. Health behavior strongly depends on the ability to set goals, plan ahead, and
resist distractions. This occurs in the following phases:
● Goal setting → formulating specific, achievable goals that guide behavior.
● Regulatory focus → focus that influences the motivation and strategies
someone uses. It describes the difference between promotion focus (=
striving for gain/ growth) and prevention focus (= avoiding loss/ mistakes).
● Implementation intentions → ‘if-then’ plans that link automatic action to a
cue.
● Goal striving → actively pursuing those goals through planning and
monitoring.
● Self-control → ensures that one remains committed to the plan despite
immediate temptations.
● Monitoring → keeping track of progress and comparing it with the goal.
● Ego depletion → when self-regulation is used for a prolonged period,
mental energy can decrease. This temporarily makes one susceptible to
impulses/ relapse. Recovery (rest, motivation, giving meaning) is crucial
for sustainable self-regulation.
Stages of Change (SOC) / Transtheoretical Model (TTM)
