Self-Directed Health Behavior Change

1202 WordsNov 5, 20125 Pages
Self-Directed Health Behavior Change Final Behavior Change Report: Decreasing the Amount of Time Spent on Facebook HPRO 509 Winter 2010 Principles of Health Behavior Lap T. Le ID# 8847184 a. Project Goals By Monday, on the 10th week of Winter Quarter, March 15th, I will decrease the frequency, and length of login time spent on Facebook to 3 logins per day, and no more than 20 minutes per login session (no more than 60 minutes per day). My goal is not to completely suppress the unwanted behavior, but mindfully develop new and more effective behaviors in place of the old, unwanted behavior –namely, to be more productive with studying. A self-contract have been written and signed, which will help increase my chance of…show more content…
In an attempt to attempt to fix the project, I have come up with several techniques to tinker with the plan to prevent lapses: a) Continue to record keeping - in order to maintain awareness of self-observation; and continuously identify antecedents, behaviors, and consequences. This would also put me on track, to increase my self-efficacy be behavior change. b) Re-shaping, or changing approximation Table 2: Re-shaping (Goals & Subgoals)*** Date to Accomplish(Subgoals) | Frequency of LoginPer Day | Duration of Login Per Day (minutes) | Baseline Data (01/11/10 – 01/31/10) | 10 | 120 | 02/20/01 | 7 | 95 | 03/15/01 | 5 | 80 | 03/30/10 | 3 | 60 | c) Positive Reinforcer – I’ve made a bet with a friend, that she would treat me to Sushi if don’t go on Facebook starting Monday (03/08/10) to Thursday (03/18/10), which is also the last day of finals. d. Relapse Prevention A lapse is a slip, or a mistake. A relapse means going back to your full-blown pattern of unwanted behavior. According to the relapse model, the way to prevent relapse at high risk situations is having an effective coping response, increase self-efficacy, and decrease the probability of relapse. The trick is to keep from keeping lapses from becoming relapse, a full-blown return of the unwanted, problem behavior—in three steps: 1. Recognize my own high-risk situations – I notice I lapse when I feel
Open Document