Pre Contemplation At The Time

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

intentionally or subconsciously changing your behavior to avoid scenarios associated with the event or losing interest in activities you used to enjoy

One behavior I would like to change is when I veer off into browsing the internet and watch videos when I’m doing homework or when I’m studying. I think if I expel this habit, I will maximize my efficiency for completing homework and processing information while studying to better retain what I’ve studied.

The personal philosophy statement for a behavior management plan made me think of how I already use a system, and ways I can improve on my plan. Throughout this session, I got a refresher course on a training I did many years ago, while going more in-depth. I believe that no matter what plan one sets, there will always be times to change it or find ways to improve on the plan.

Overall, I really enjoyed doing the behavior modification project this semester. Originally I did not think I was going to be able to take much away from the project since I was not the one who was having a behavior modified, but surprisingly I was able to learn a lot from the project. After a while of watching and observing my partner, Karley, who was the participant in the project, have success with the stress management techniques, I decided to apply some of the techniques to my life as well. Even if it wasn’t part of the project, I still felt I could benefit from the techniques.

Week two has been a bit of a rough week for my behavioral change project. I became sick and was stuck at home for three days this week. This caused me to have a bit of a relapse because when I am not feeling well I turn to things that comfort me. A big comfort for me is technology and I hate to admit it but I binge watched a lot of television this week and I used social media quite often. The worst part is that now that the binge has started I am having a difficult time stopping again. I am so stressed now because I missed a great deal of class and as a result I feel extremely far behind and anxious about if I can make it up successfully. Yet, all I want to do is watch Netflix and in all honesty that is all I have been doing this week. After the first week, I felt so strong (naively so) but now I only feel defeated by my own mind. That is a hard concept for me to grasp because how is it that something that feels so good, relaxing, and happy is so detrimental to my life in the areas of education, work, and relationships? I suppose though that part of the reason we do this project is to see what will make us relapse. For me and

What will happen if you do change the problem behavior? What will happen if you do not?

While behavior change isn't easy, it can be made more manageable through the use of effective time management and scheduling. I have a bad habit in the form of procrastination, and I tended to procrastinate and postpone a lot of things in my life, including the activities I undertook for my behavior change project. By taking part in this project, I have learned that in order to accomplish my goals and fulfill my obligations, I need to set times aside for doing my different activities. By applying this attitude to both the project and other aspects in my life, I have managed to mitigate my procrastination and accomplish my objectives in a timelier

After accomplishing this behavior change, I also find that there is a big potential ability for me and I believe that if I spend time and work hard, I can get through everything no matter how hard it is. And if I had chance to select a behavior to change, I would do the same thing again because it is full of challenges for me. But I would reduce the time for working or others so that everything can get balance if I continue to keep working on this behavior change. I will try my best to continue this behavior change because it will make my body strong and

Secondly, the behavior change theory I followed was the TTM (Transtheoretical Model). This model has the following stages: Precontemplation, Contemplation, Preparation, Action, Maintenance and Termination.

The Transtheoretical Model of Change, a theory model of behavioral change, which has been the core for developing successful interventions to promote health behavior change. Some of their key constructs of the transtheoretical model include concepts from other theories of behavioral change. The transtheoretical model tries to describe how a person acquires positive behavior or how people modify a problem behavior. The main core of the theory lies on the Stages of Change, also among this theory, there are independent variables such as: the processes of change, outcome measures, temptation scales and the decisional balance. Furthermore, the process of change has ten cognitive and behavioral activities that facilitate the change.

This model consists of five different stages that include the following: Precontemplation, contemplation, preparation, action, and maintenance (DiClemente, Schlundt, & Gemmell, 2004).The main tenant of this model’s theory is that at any point in time, an individual is in a specific stage in relation to behavioral change (Prochaska and DiClemente, 1982). This model also suggests that there will always be continuity and discontinuity throughout the process of change and that the progression of stages is not always linear. In fact, it is possible for a person to go from stage one to stage three, and then back to stage one, depending on the individual’s willingness and readiness to change (DiClemente, Schlundt, & Gemmell, 2004). Therefore it is fundamental to keep in mind that although these stages of recovery are listed as numbers one through five, not all individuals going through recovery will go through these stages linearly.

Through my behavior change project I have learned many things about myself and life in general. My personal goal was to read two encouraging bible verses every morning. Working towards a goal is not always the easiest thing to do and I have now learned that because I have tried it myself. Although, I did complete my goal it was still hard to work up the motivation to make the effort. I believe through this project some of my views have changed on problem solving and I know that this will help me in the future.

For completion of the Abstention Project, I was assigned to choose a behavior that I would like to abstain from for at least four weeks. The behavior chosen is one that I wish to discontinue in all; I chose to abstain from late night web surfing on my cell phone. Prior to selecting a behavior, I did a considerable about of thinking. I chose a behavior that would be beneficial to me in several ways. During the four weeks I kept a journal of my experience and documented my feelings, thoughts, and any difficulties. Upon completing 4 weeks, I wrote a reflection paper summarizing my journal entries and any insights I acquired during the process. I also elaborated on how this project has been valuable to my training as a professional counselor.

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