HMA director and behaviour change expert Ken McMaster talks to me about motivation and change in the context of exercise. During the interview Ken discusses the specific types of things we can all do in order to turn a desire to exercise into a commitment to exercise. Also explored in depth are common barriers to making long term changes as well as strategies to deal with these barriers.
Ken’s profile information and information about HMA has been included below.
Ken McMaster (MSW Hons, CQSW, MANZASW) has a twenty-five year history working at the cutting edge of intervention work with men who are violent and who sexually abuse. He is known for his innovative practice ideas and the ability to translate theory into practice. He has held positions as a member and Chair of the Family Violence Advisory Committee/Te Rangai Whiriwhiri Tukinotanga a-Whanau. This committee was established to provide the Minister of Social Services and Employment with independent policy advice on matters related to government initiatives within the family violence arena.
Ken was also a founding member of the National Network of Stopping Violence Services/Te Kupenga Whakaoti Mahi Putanga and is a past chair. Ken was responsible for the writing of the Respondent Programme Regulation for the Domestic Violence Act (1995). In addition, he has worked as a part-time lecturer in Social Work at Canterbury University and is now involved full-time with HMA as manager, writer of materials and principal trainer.
Ken has published two books on Domestic Violence (A Private Affair, 1989, GP Books, Wellington and Feeling Angry, Playing Fair, Reed, 1998, Auckland). He has co-edited three books, one titled Innovative Approaches to Stopping Family Violence, (2003, Steele Roberts, Wellington). The second was co-edited with Leon Bakker, Will they do it again? Assessing and managing risk, (2006, HMA Books, Christchurch). The third was co-edited with Dave Riley and released in May 2011, Effective Interventions with Offenders: Lessons Learned, (2011, Steele Roberts, Wellington).
Ken regularly undertakes conference presentations and is well known in criminal justice circles both in Australia and New Zealand. He has had involvement in training probation officers dating back to 1985 and been involved in a number of aspects of Integrated Offender Management initiatives.
Services & Contacts
Find out more about Ken and HMA via the HMA website. Details below.
Most people know what to do and have a desire to do it, BUT it’s a deeper commitment to change that separates the exercisers from the non-exercisers (1:12)
Subject/Resource links: What makes motivated people different?
What’s going to be the best fit with YOU The importance of intrinsic motivation and linking exercise with things you already enjoy doing (3:40)
Subject/Resource links:What makes motivated people different? / Building Motivation to Change
Come up with three strong reasons why you want to change, share them with others then build the importance of changing (2:03)
Subject/Resource links: Why are we motivated to change at all? / Building Motivation to Change
The importance you place on exercise and its benefits is the single biggest factor in determining whether or not you will do it regularly (4:50)
Subject/Resource links: Building Motivation to Change
The 20 second rule to forming effective habits and routines and the slippery slide of breaking good habits (4:36)
Subject/Resource links: Habits and Motivation
90 days is what it takes to adjust to new habits and routines and the importance of reviewing goals (1:42)
Subject/Resource links: Habits and Motivation
Thinking about the factors that are unique to YOU and setting goals that are realistic for YOU is vital if you want to exercise long term (2:29)
Subject/Resource links: Self-Awareness and Motivation / Key Ideas Insights and Advice
Negative self-talk in the form of excuses is a major barrier to our commitment to exercise (1:43)
Subject/Resource links: Self-Awareness and Motivation / Barriers to Motivation
Pre-empting problems and having a plan B in place for when, not if, problems arise is essential (3:19)
Subject/Resource links: Self-Awareness and Motivation / Maintaining Motivation
Having a plan B for when times are tough and varying what we do is vital if we are to maintain our habits around exercise (2:18)
Subject/Resource links: Habits and Motivation / Maintaining Motivation
In order to maintain exercise we need it to become part of our lives as opposed to it being an add on to our lives (2:00)
Subject/Resource links: Maintaining Motivation
Don’t expect to drift into making a change - It will require conscious thought and consistent effort (2:43)
Subject/Resource links: Key Ideas Insights and Advice
The benefits of the Exercise Motivation Change Cycle - Thoughts on trigger events, thinking about change, deciding and preparing and maintenance (5:58)
Subject/Resource links: Key Ideas Insights and Advice / The Exercise Motivation Change Cycle
Interview - 2013