Behavior Change Reflection

I chose to do my behavior change project on improving my diet. I put my own little twist on it with the way I measured my success and I had to supplement it to reach my goals, but I feel that it was done really well. My goal was at the end of the four weeks to be able to run 3.1 miles in 18:45. I have run times close to this before, but that was a couple of years ago. At the beginning of this project my time for 3.1 miles was 20:36. I knew that if I was committed and worked really hard that I would be able to do it though. I chose to measure my behavior change this way due to the fact that I have a very busy life and I am on the high school cross country team. I figured I would already be running each week and I have a race every week that I can measure my time against my goal. So I was just trying to save some time in my schedule by partially combining two activities.

The client, Mrs Freeman has been a drinker for 15 years and she currently drinks a fifth of Vodka a day and a six pack of beer. She is the mother of three girls and three boys. She has developed health issues related to her long term drinking habit. Mrs. Freeman wants to quit drinking for her own health and the health of her children.

My goal for this behavior change assignment is to get at least seven hours of sleep for at least five nights a week for at least two weeks. I set my goal to be at least seven hours because that is the recommended number of hours of sleep a adult should have each night. I wanted to make this behavior change because I find myself feeling tired and exhausted throughout the day because of the lack of sleep I get. I also wanted to make this behavior change because I began to take naps in the afternoon. After waking up from these naps, I felt even more exhausted and tired than before I took the nap. I’m hoping that by getting more sleep at night that I can eliminate naps so I can use my time for something more productive. This behavior goal wasn't a easy habit for me to change.

This past summer, I realized that I was getting a lot more exercise compared to the school year. Aside from the occasional basketball, volleyball, or run, I do not have a set schedule or exercise regularly. As a result, I found the Behavioral Change Project the perfect opportunity to set the goal for myself of being more physically fit by exercising daily. To do so, I aimed to either play sports (basketball or volleyball) for at least 1 hour or run at least 1 mile (which includes 5 minutes of stretching beforehand) as my daily exercise. Having the objectives established beforehand made it clear to me what I needed to do to reach my goal. I also wrote down goal-facilitating behaviors (planning to run with others, to work and study effectively

I knew I had to change and this time I was motivated to not fall back on old habits. I made it through the whole transtheoretical model because it is more than a year later and I have been consistently working out and eating healthy. I have had a week where I don’t work out but I haven’t quit. As of writing this, I have still maintained my goal of being

My overall experience with the behavior change project was positive, as I was able to successfully change my sleeping habits. Although there were times when sticking to my behavior change plan was extremely difficult, I was able to stay on track and change my sleeping habits. As a result of my behavior change, I now feel healthier and less fatigued. Because of these physical improvements, important areas of my life, such as school and sports, have improved also. My performance in the classroom and on the basketball court has noticeably become better after making this behavior change.

My primary goal for the Follow-Up Period of the Behavior Reduction Exercise was to maintain my elimination of added (unnatural) sugars from my diet. I decided to continue the length of the reduction exercise through Lent in the hopes that this exercise can facilitate acquiring a lifestyle change. In other words, by continuing the length of this exercise, this behavior or restraint will establish healthier eating habits, because added sugars had become such an unhealthy part of my diet, and this healthy habit will hopefully assist me in establishing a permanent lifestyle change. I also continued to try to adjust my alternative coping behaviors by adopting the practice of meditation when I am stress (instead of nail biting or eating chocolate).

I took a tremendous amount of time thinking about what I wanted to put on the behavior change contract. The behavior change contract made me think why I wanted to be more physically active. The contract made me sit back and think," How am I going to accomplish my behavior change?" Making short term goals is a fantastic way to accomplish a long term goal. I love that I had to write down my obstacles, and then I had to write down strategies to overcome my obstacles. I think the rewards are a great way to motivate me to get up and get moving. I was surprised that my mom was supportive when she signed the behavior change contract. I believe my contract will help me accomplish my goal of becoming more physically active.

In writing prose (i.e. sentences organized into paragraphs), respond to the following questions to describe and outline implementation of behavior change:

There are several theories about how to make behavioral changes- either starting something new or eliminating something old. Learning is the process of aquiring new information and behaviors through experiences. There are many things in our lives that can affect our learning environment. One type of learning process requires operant conditioning that uses reinforcement or punishment to shape desired behavior. If the targeted behavior occurs, a reward is introduced (=positive reinforcement) or something undesirable is taken away (=negative reinforcement). If the targeted behavior does not occur, a consequence can be introduced in the form of a “positive punishment” (= a negative stimulus) or “negative punishment” (= the removal of something

Almost fitness and gym center offers a class in yoga, this workout performs a series of flexibility and strenght- building poses. Yoga is more than just an exercise, it is also a spiritual discipline with a long history. It is originated in India and spread in western world as an exercise practice that links to our mind, body and breath. But do you aware of the realness and rawness on the art of yoga? Many yogis doesn't know about this, they just do it for the sake of healthy living. It is important for us to have knowledge in the art of yoga to embrace and embodied the teaching and doing the art of

This program is focused on changing the diet habits, practicing the exercise habits, and monitoring the daily progress.

Pt is a 13 y/o Caucasian male presented at NNBHC with his grandmother due to increase inappropriate behaviors in the home. Pt denies current SI or HI behaviors. Pt states that he has been preoccupied with sexual thoughts and execessive masturbation. Pt grandmother states that he has been demonstrating inappropriate behaviors towards her younger grandaughers ages 7 and 8. Pt pulled the shirt off and panties down of the 8 y/o granddaughter. Pt became erected when the 7 y/o sat on his bed. Pt therapist stated that he is not allowed be around small children due to sexual tendency. Pt aunt states she caught pt on x2 occasions masturbating. Pt states that when he use to live with his father they use to watch pornography together. Pt grandmother states the pt had downloaded multiple virus due to watching excessive pornography.

According to the Stages of Change model, currently I am within the action stage of the model moving towards the maintain stage. The process of change that I need to exhibit is staying at this level of exercise for the next couple of months without relapse. Hopefully, with the dedication that I have been putting forth I will be able to meet my goal and move into termination and have this become a regular routine that I

Practicing these techniques will enhance your confidence in your body’s abilities. This education will serve you in making better decisions about your daily movement and exercise, as well as to give you reliable information to fall back on in case of straying from your path.