Gym Behavior Modification Project

In everyday life many people develop habits, but it is never too late to attempt to change that bad habit to live a healthier life. For this behavioral change project, I was asked to choose a health behavior that I would like to change for the better. So, I decided that I wanted to increase the amount of water I was consuming each day. The standard recommendation on how much water an individual should consume is about 64 ounces daily. However how much a person should drink is more individualized then one might assume. Therefore, for this particular project my goal was to at least consume 64 ounces of water daily as a baseline starting point. I also had to consider days when I worked out. So, I decided that I would attempt to increase that amount

Lets start by understanding that cultures are a melting pot of people’s beliefs, language, behaviors, values, material objects, and norms. Norms are written and non-written “expectations of behavior” that govern a certain location, place, or culture (26). These norms also vary from culture to culture meaning what is a norm in the U.S may not be a norm in India. For example, a norm in America would be tipping a waiter after a meal. Another would be acknowledging someone as you walk past him or her, typically done at work or in a public place. In all, norms are folkways, mores, taboos, and written laws that are an established standard of one’s behavior.

In conclusion, using the principle of positive reinforcement in this program will successfully help the roommate to lose weight and to gain a position on the football team. By using positive reinforcement and a variable interval schedule of reinforcement, the behavior modification program will be

The behaviour modified for this self-directed behaviour change project is smoking. Smoking was selected as the behaviour I wish to change because it is known that tobacco use is the leading cause of premature, preventable death and disease (Edwards, Bondy, Callaghan, & Mann, 2014). Smoking is a behaviour that has been recently initiated; I started smoking occasionally in August 2013 (one cigarette a few times a week) and intended to buy only the one pack. However over a period of several months, my smoking has increased. The rationale for this choosing this target behaviour is that it is still a relatively

Behavior Modification, a psychological theory of human behavior. It evolved from the application of experimentally derived principles of learning to the modification of problem behaviors. The theory is based on a psychological model of human behavior that rejects the psychoanalytic or quasi-disease model of mental illness. Approaches to behavior modification assume that abnormal behavior is acquired and maintained in the same manner as normal behavior and can be changed directly through the application of social-learning principles. Assessment procedures focus on describing how an individual behaves, thinks, and feels in specific situations. Treatment methods are derived from the theories and findings of

This week of my behavior change project went more successful than the past week. I noticed that this week I worked on my time management and balanced my time between school, community service, and myself. It was much easier to be motivated and do exercise because of the time change. Before daylight savings by the time I completed my shifts it was already dark outside and windy. However now that I have more time at 7:00 pm it is still sunny and warm so the weather definitely motivated me to do at least a 30-minute exercise. By the time I complete my shifts it was already dark outside and windy. However now that I have more time the afternoons are slightly longer and it is still sunny and warm so the weather definitely motivates me to do at

Adhering to my health behavior change ended up being much more difficult than I thought it would end up being. I wanted to change my behavioral by going to the gym more often, more than three hours a week, and on a weekly basis. In the first week, I started off poorly and did not end up going to the gym once. The second week of my plan is when I was finally started to go to the gym and taking my plan seriously. I was available to meet my goal and spent three and a half hours at the gym that week. By week three, I only went for 2 hours that week at the gym.

This behavior change project has become a huge part of my everyday life. I lost sight of how important staying in shape affects my overall mental state along with my physical well-being. Having a life that consists of so many activities such as going to school, working, and maintaining a full and happy relationship with the people I care about is hard to balance with just making time for myself. That is why keeping this three day a week workout regime over the past five weeks has been so important; it made me realize that I can make time to focus on just working on myself, and in turn, improve all other aspects of my life. Realizing of course that there are many people in this world that have real life health problems that they seek professional help for. These changes in their lives require a system or a theory that must be applied to develop a strategic an organized way to regulate or change their behavior.

The behavior change that I chose was to drink more water every day. Furthermore, my more specific goal was to drink eight glasses per day. My long-term goal by the end of the behavior change project was to drink eight glasses a day, because that is the recommended amount that a healthy human being should drink. I set short-term goals to help make my behavior change easier to accomplish. My short-term goals were to drink two glasses of water per day by the end of week one, four glasses of water per day by the end of week two, and six glasses of water per day by the end of week three. When going through this behavior change project, I personally discovered that there are not only many benefits from this behavior change, but also many barriers.

The behavior I have chosen to do my modification program on is increasing the amount of time I work out every time I go to the gym until I reach my target goal. My target goal is to work out for an hour and half every time I go to the gym in the morning. When I go to the gym I will be taking a stop watch to time the amount of time I work out to verify that I reached my goal as well as mark my calendar every day that I go stating how long I worked out for. To make sure I was committed to the goal I wrote down six reasons/benefits of making this behavior change that are both short term and long term. They are feeling better about myself throughout the day, getting to wear the dress I want to be able to fit by my birthday on July 24th, increasing my endurance for marathons, improving my mood, sleeping better, also something to enjoy doing with my husband. There are many more but these are the ones I placed on my bathroom mirror, on my desk lamp at work, on my dashboard in my car, the table next to my front door that holds my gym bag and shoes, on my fridge and in my husband’s truck in case he drives. I also let my husband know my goal and also invited him to come with me so he could monitor that I am actually sticking with my plan daily. I also had stated the table next to the door holds my gym bag and shoes so if I was to walk outside I automatically see them there taunting me to take them and go to the gym. I also put a reminder on my phone each day of my goal and why it

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.

Those against mandatory exercise say that if students feel it is important to exercise they will create a program of physical activity on their own and it does not need to be a part of the school. The problem with this theory is that the majority of people would stop the program if left on their own without any sort of accountability. For example, a study was done on several different exercise plans to see what results would happen over time. First the theoretical approach of self-monitoring was used. This program left individuals to attend exercise sessions on their own without any intervention from others. The overall observation was that interest in attending and exercising was lost after about four weeks. Next the approach of stages of change was used. This program used four different groups. One group received weekly calls with structured inquiry to see how and when the subjects were personally exercising. The second group received weekly calls with general inquiries about their exercise habits. The third group received a call every three weeks with general inquiries of exercise, and the last group received calls every three weeks with structured inquiries. The results were, that 63% of the subjects who were called more frequently were regularly exercising as opposed to only the 22% exercising success rate of those that were called less frequently. Also those called with the structured

Prior to discussion with Tilden Coil PM David Ruiz, our superintendent Jesse Mejia has pointed out an area that slopes into the gym causing water to flow into the building from the southeast entry and the new door opening. Hamel Contracting is addressing the issue and suggesting fixing the problem immediately to prevent water from flowing in to the Gym. Over the weekend of July 18-19 the Ontario High School gym encounter water flowing into the building due to the storm. The water had reached at least 10 ft. from all door openings. The building humidity levels have risen to 72% and must be kept at 30- 50%. Moisture content in the wood has raised to 9% and according to the manufacture it must be at 6-7%. To insure high quality work and warranty

Participants were asked to keep to their same training routine and not add new exercises while completing the experiment for six weeks. However, the researcher could not be with the participants while they completed the exercise every other day so the compliance of the participants is questionable. Also the number of sets and how often the exercises had to be completed may have been too high and so the participants could have become bored with the routine and therefore lost interest with the

The project sounded straightforward enough, it was to pick a behavior and modify it. The instructions were clean, cold, and calculated, akin to the mood of my beloved behaviorists. Understanding the genius of this project was not the difficult part, I was eager to begin to test my ability at applying the knowledge of behavioral modification. The difficult part for me was finding the motivation to act on that understand. At the start I thought it would be a simple application of knowledge that would require some jumping through hoops and mental trickery to become interesting. However, that began to change with each pencil mark on my behavioral log indicating that I’ve picked at my lip once again. As these marks accumulated so did thoughts that fed my curiosity. Like why do I engage in behavior that are obviously harmful, why are behaviors so difficult to change once they become habit and why do the answers still evade me ever after studying them? Thinking back throughout my life and seeing this pattern of acting without really knowing why that fit perfectly into that present moment drove me to a state of near epiphany. That process created a driving need to get the most out of this project making it successful because it taught me rich lessons about human behavior, behavior modification and my ability of creating behavior treatment plans. All of which are highly useful areas of expertise that will, if mastered bring wealth beyond imagination.