Project #1: Behavior Change DUE: Thurs, March 12

Answer the following questions on the Worksheet on the back side of this page (use this worksheet and the space provided there only).

1. Identify the GENERAL health-related behavior you wish to change. Examples include eating habits, weight management, physical activity levels, stress management, smoking, etc.

2. What is your ULTIMATE OBJECTIVE? What is your main purpose in changing your behavior? Your ultimate objective should be stated in fairly general terms. Examples include: to increase my energy levels, to improve my lung capacity, to achieve a healthier weight, or to reduce stress and anxiety in my life.

3. List 3 BENEFITS of making this behavior change. BE SPECIFIC!!! These benefits should be related to your emotional, environmental, intellectual, occupational, physical, social, and/or spiritual wellness.

4. List 2-3 CHALLENGES that you think will make it difficult for you to change this behavior. BE SPECIFIC!!! These might be your own negative habits, thoughts, feelings, or attitudes; your lack of knowledge, desire, or resources; negative environmental and social influences; etc.

5. Devise specific strategies for overcoming each of the challenges described in #4 above. Be creative. These might include avoiding certain situations, choosing an alternate behavior in specific situations, researching the topic, reading a respected book or journal on the topic, using positive self-talk, repeating a mantra, using encouraging quotes/ideas, etc.

6. State your “SMART” goal. This is the concrete ACTION, new BEHAVIOR, you will adopt in order to achieve your ultimate objective stated in #2. Make it challenging but realistic. Phrase your goal in positive, declarative terms (“I will…”). Be sure to include ALL of the following “SMART” goal components: A. A specific behavior or set of behaviors, not just the outcome for which you hope. Example: “I will eat one fruit and one to two vegetable servings with my lunch. I will limit chips with my lunch to one time per week.” NOT: “I will lose 10 pounds.” B. A measurable (and realistic) unit of behavior. Examples: 5 cigarettes/day, 30 min of running 3 days/week C. An attainable goal. What will help you attain this goal? Identify the support persons, activities, or circumstances you have in place, or will put in place, in order to attain success. These are “positive enablers”. D. A timeframe. Example: “I will make the above changes in my eating habits starting Feb 17 until May 31.”

Poor example: I want to get in shape. Better example: I will walk/run for 30 minutes 4 mornings/week for the next 8 weeks, starting March 1. I will buy a new pair of running shoes when I receive my next paycheck. Also, I will tell my close friends about my goal and have them to ask me how I’m doing each week. I will meet my friend, Jade, to run two mornings/week to keep me accountable, and we have signed up to run the Color Dash 5K together on March 14 at RCC!

7. Identify 3 internal rewards and/or external rewards you can expect to receive through your behavior change process. INCLUDE AT LEAST ONE INTERNAL REWARD. Motivation is fueled by personal rewards that are valuable and meaningful to you way in some way. These rewards are what excite (motivate) you to change.

8. Commit to your Objective and “SMART” goal. Sign, date, and submit this Worksheet with your answers, neatly hand-written on the backside. Neatness and completeness count! This assignment is due Thursday, March 12. Behavior Change Worksheet Name Section:

1. Health-related behavior I want to change (Very general): 2. Ultimate Objective (General): 3. List 3 Benefits of changing this behavior: a. b. c.

4. List 2-3 Challenges you might face in changing this behavior: a. b. c.

5. Strategies for Overcoming EACH of the Challenges listed in #4: a.

6. SMART Goal (Specific): I will

7. Motivation – Three (3) Internal and/or External Rewards I can expect (must include at least one internal reward):

/30 points a. b.

8. Signature: Date:

/30 points