Pick a Card: An Autonomy-Building Exercise to Promote Healthy Lifestyle Behaviors

Purpose: Providing options can be beneficial to participant success by promoting a greater sense of autonomy about individual changes which promote health. Developed with the goal to guide participants of a social-network based women’s wellness intervention, health behavior cards were created using health and wellness evidence-based information. The purpose of this research was to develop a tool to allow program participants the flexibility and autonomy to make choices regarding individual behavior changes. Methods: Using evidence-based literature, health behaviors were chosen to align within the 5 domains guiding SHE Tribe (Me, Mind, Mater, Move, and Meet). For each behavior, evidence in the literature was found supporting the effectiveness to improve health. The behavior and evidence were then incorporated on the card, for example, “Skip the salt and try adding spices, herbs, and seasonings to your food. Less sodium (salt) can help lower your risk for high blood pressure.” This tool provides participants choices for their health behaviors, but also a rationale for why it would be beneficial to consider adopting. Results: This process resulted in the creation of a 54-card deck of health behavior changes. Through participation in SHE Tribe, participants will receive the cards with the objective of to prompt participants’ reflection and goal-setting as they go through the program. The cards can also be used after the program has ended. After the first gathering, participants receive custom feedback with scores associated in each of the 5 domains. In addition to the feedback, the cards will allow participants to tailor the program to their needs. Used as a way to identify small yet achievable changes toward a healthier lifestyle, the cards can be used in 2 ways. Whether guided by a facilitator to help participants reflect on their health and identify potential health changes through discussion, or used individually, the cards will serve as a tool to continue exploring small, but positive, health behaviors. Conclusion: Having choices is necessary to strengthen motivation and empowers program participants to make their own meaningful health changes. A deck of cards that includes 54 empirically-supported health behaviors supports individuals’ capacity to select behaviors that best meet their needs and lifestyle. By setting goals with the use of the cards, self-efficacy is increased making changes to health behaviors more likely to be achieved.