Framework · Ralf Schwarzer
Health Action Process Approach (HAPA)
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Change has a motivational phase (forming an intention) and a volitional phase (planning, starting and maintaining), with action planning, coping planning and self-efficacy as key ingredients.
How to use it with a real habit
- After deciding, make an action plan.
- Add coping plans for obstacles.
- Build confidence for maintenance.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
Supported by many studies in health behaviour, especially physical activity.
Limits
- A model of phases, not a fixed sequence everyone follows.
Sources
- Schwarzer (2008). Modeling Health Behavior Change: How to Predict and Modify the Adoption and Maintenance of Health Behaviors. Applied Psychology. doi:10.1111/j.1464-0597.2007.00325.x
- Sniehotta, Scholz & Schwarzer (2005). Bridging the intention–behaviour gap: Planning, self-efficacy, and action control in the adoption and maintenance of physical exercise. Psychology & Health. doi:10.1080/08870440512331317670
Related techniques
- Make an action plan — Decide when, where and how you’ll do it — before the moment arrives. (Supported by multiple studies)
- Coping plan for obstacles — Name the obstacle most likely to get in the way, and decide now what you’ll do. (Research-supported)
- Build confidence from small wins — Do a version you’re sure you can do, then notice that you did it. (Research-supported)