1. Write the goal
2. List the major obstacles that have in the past or that you think will in the future distract you from attaining this goal (for help, see page 32 & 33 in your text – Figure 1.4 Obstacles to Behavior Change & the section on Analyzing Personal Behavior
3. Develop an action plan of at least 3 contributing behaviors or objectives. Check to make sure EACH is measurable.
4. Develop a reward or reinforcement structure that will assist you in completing the behaviors to the standards you have set (see Reinforcement). Make sure that your rewards help you achieve step-by-step success – you should NOT just reward yourself at the end, when you attain the final goal.
****Important Requirement: One goal must be health related. One goal should help the environment. One goal should address your psychosocial health.
Example
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The below sections can be used to track your behavior change for each new behavior. Were you successful-why or why not? |
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Goal 1 |
To eat 3 healthy meals 5 days a week |
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Obstacle |
Always running around to cook. Too busy. Fast food easier |
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New Behavior 1 (Objective) |
I will plan the weekly menu and buy groceries that are on that list each Saturday. |
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New Behavior 2 (Objective) |
I will take a healthy snack to work each day. |
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New Behavior 3 (Objective) |
I will drink only 2 carbonated sodas each day |
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Strategy |
Control the situation |
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Reward Activity |
Each week I meet this goal, I will plan an outing to the movies, lake, antique shopping with my husband or friends |
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The below sections can be used to track your behavior change for each new behavior. Were you successful-why or why not? |
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Goal 1 |
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Obstacle |
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New Behavior 1 (Objective) |
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New Behavior 2 (Objective) |
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New Behavior 3 (Objective) |
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Strategy |
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Reward
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Goal 2 |
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Obstacle |
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New Behavior 1 (Objective) |
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New Behavior 2 (Objective) |
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New Behavior 3 (Objective) |
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Strategy |
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Reward
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Goal 3 |
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Obstacle |
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New Behavior 1 (Objective) |
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New Behavior 2 (Objective) |
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New Behavior 3 (Objective) |
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Strategy |
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Reward
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