Behavior Change Reflection Paper

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.

Students that do not sleep well at night will struggle to maintain grades and a healthy lifestyle. Students who sleep less usually have lower grades than a student that gets enough rest. Student will feel pressured to sacrifice sleep to be in top shape for their team so they can earn the money given to them. Students who do this will wrestle with lowering grades and the inability to think as efficiently. According to ncaa.org, their blog states that colleges graduate 18 percent fewer college athletes than regular students. The main cause of this is being overworked to the point of exhaustion or to where they have to pick academics to focus on or their sport. Also according to ncaa.org In 2004 only 73 percent of college athletes graduated

Over the course of my behavior change project, I ran into several obstacles and the outcome was not quite what I had expected. There ae a few things that I learned during this project from the outrageous cost of healthy food, to what I really struggle with in terms of heathy eating. I started with the intention of eating healthy, but towards the end of the first month, I realized just how costly that can be because I am but a poor college student on a tight budget and sadly I burned a lot of my food budget on fruits and veggies. That was quite an eye opener for me. I also learned that it was not always the content of my meals, but also the size. My wife is much smaller than me and I really started to watch how she eats as opposed to how I eat. Her serving sizes were always much smaller. This taught me a thing or two about what I should be putting on my plate. I also know now that pizza is literally my kryptonite. I know I am doing this BCP, I know I want to lose weight, I know that I want to be healthy, but when I get around pizza I am like a drug addict that can only focus on my drug (pizza). I need to format my lifestyle to stay away from pizza places as much as humanly possible because I will it until it hurts.

The lack of sleep is very actual topic for million people who have “social jet lag” schedule like me. I picked this topic without any hesitation because I always dream about couple extra sleep hours. I am workaholic and always work hard, but decision to change career and get another degree in healthcare made my life extremely busy. America is the country of great possibilities and people who want to get education can do it any time. Here is no age discrimination, so even people of my age can go back to school; moreover, such people are supported : they can get financial help and from the government and from the facility they are working, especially, if the facility needs graduated professionals.

In my two week time span, I have calculated my hours of sleep from my fit bit. With that said, I have incorporated: music playing in the background; how much time I spent taking a break if there even was one to take; and time spent on work. I found that whatever I did it would never take away the issues that followed after I finished my homework and went to bed. There was no increase in grades, but there was an increase in being tired in classes all day long. I think stressing about finding a solution to my problem has caused me to overlook the damage it has actually done.

The outcome of my behavioral contract was kind of disappointing to me. When I first started this contract I wanted to get at least seven hours of sleep at night. I wanted to make this change because I thought if I got more sleep, I would feel more awake in the morning. The first week start out because I had no homework that week and I only had to go to basketball practice. So I felt exhausted when I got home and feel asleep easily. After the first week I was really happy on how much sleep I got that week. I thought the next seven weeks were going to be easy. The second week and third I got more than 7 hours of sleep a night. those weeks were not really that busy for me. I barely had any school work to do and the only thing I had to do was to

This solution of course has quite a few drawbacks Dealing with Moral , Economical, Social, and Environmental issues.

Behavior change projects can achieve significant environmental savings and social benefits providing that they are carefully structured, professionally run and properly resourced. Collecting data and evidence from these projects is complex, fraught with uncertainty and requires resourcing. Government funding is usually directed to awareness raising campaigns for which little or no evidence of effectiveness is sought, rather than towards behavior change initiatives where evidence is demanded.

Sleep is a behavior that I have struggled with since I began my freshman year of high school. I tend to stay up very late and get very little sleep every night. Whenever I am up so late I usually find myself being distracted by friends, food, or studying. So, for this behavior challenge I chose to increase the time I sleep every night by decreasing and eliminating my distractions. My goal was to get at the very least, eight hours of sleep each night for three nights in a row. Also, I will use my favorite hobby of listening to music and tied it in with operant conditioning to increase my good sleep.

I am beginning to feel the rigor of what the quarter system will be like. While completing week one’s assignments, I tried implementing the new time management techniques we learned and already see improvement I hope continues. I attempted to wake up a half hour earlier every other day to work on assignments. Somedays I awoke, other days I snoozed. Hopefully, as the program progresses, I will be able to train myself to rise earlier and complete assignments in a timely manner. I also tried finishing my assignments early in the evening in order to have more time to relax. However with getting acclimated to the university and trying to alter my night owl persona, I still ended up either either working until late night or pulling an

I thoroughly enjoyed the behavior change program. I started this program thinking one way about yoga and left with a completely different point of view. I now have a new work out that I love doing and will continue to do well into the future. For my weekly goals, I did meet them most weeks however, there were some weeks where I felt I did not reach the goal I set for myself. That was to be expected so it never derailed my motivation when I came up short on my goals. I did meet all of my long term goal. In the end I gained more flexibility while still improving my strength and maintain my body composition. I also found a workout that I enjoy doing which distresses and relaxes me.

I am nothing if not honest, and I have to admit, when I first read about this project I thought it was going to be a waste of time. I had not written in a Journal since I was in my teens, and it wasn't even on a consistent manner. Trying to figure out what Behavioral Change to make was another issue. I was racking my brain and just couldn't come up with one, until I asked my husband, and he said: "your stress levels, of course!" Almost like if it was that obvious to him, how come it wasn't to me? After I started completing the Behavioral Contract, it occurred to me that one of the reasons for my stress was my procrastination issues.... after that realization, it was much easier to complete the contract. All of a sudden it clicked!

Honestly this week was such a mess to me :// I wanted to go to s&c on Tuesday but I overslept, as well as on Friday instead of 5 I woke up at 8, and not only I missed s&c but l was also 20 minutes late for training!! Its not like I decided to let myself miss them because I was lazy or tired or something... The thing is I procrastinated so much that I managed to leave my lab report and essay for the night before it was due.. and idk whats wrong with me but if I get less than 4 hours of sleep I somehow manage to turn off my alarm clock while sleeping. From now on I will set my deadlines to be midnight, because the last thing you want is to miss trainings.

Follow a routine – Maintaining your normal routine may help you modify to plenty of your time modify. Go to bed at one efforts and get up at some point.

College schedules are odd to say the least. Going from high school with an eight hour a day schedule, to college with two or three classes a day with a three hour gap in the middle. Time management was something I had to get into shape fast. My school routine mostly stayed the same, go to class, do my homework, study, and repeat. My social life, however, changed a lot.