"Improving Healthy Behavior" p. 2-11

Page 10

1.) Stimulus control - Get rid of or change the environment cues that cause you to do the unwanted behavior. Or establish cues that cause you to do the healthy behavior.
Example:
When I wake up in a bad mood I tend to become a sort of nervous eater and then I sit around all day moping on my bad mood. I also munch more when I'm bored or am just sitting around all the time - like when I watch TV. I need to practice waking up in a happy mood, I mean choose to be happy and then I wont be a nervous eater.

2.) Change friends temporarily or permanently - Sometimes it's difficult to change a behavior if your friends are doing it too.
Example:
When I go to a party or just get together with a bunch of friends and they're eating something that I know I shouldn't eat I tend to fall to temptation and eat the food anyways. Then that one act changes my whole plan and I fall behind or stop my lifestyle change. I really do hate doing that.

3.) Consciousness raising - Gather information about problems that can occur for you or others as a result of the behavior.
Example:
One problem for this behavior is that it puts me behind on my losing weight schedule. I then have to make it up by pushing myself harder than before and then I get tired and then I become lazy and I tend to munch more and then it's a whole big mess and I end up quitting in the end.

4.) Replacement - Replace the negative health behavior with a positive behavior.
Example:
Instead of getting dairy, fatty, or sweet foods at the store we can only buy nutritious and healthy foods that can help with my new lifestyle change. Then make it a habit to only buy those things at the store. I can also add some time into my schedule just for exercise or do certain little exercises while I'm working.

5.) Reinforcement reward - Reward yourself for progress on changing the behavior.
Example:
I could throw a healthy party and invite a bunch of friends after I lose 30lbs. Then every 30 more pounds I lose I would throw a bigger party until I get to the grand total of 140 pounds lost.

6.) Contract - Write a contract with yourself stating what you intend to do. Share it with another person.
Example:
I _________________ plan to do my best at losing 140 pounds. I will designate a portion of my day to exercise and I will only eat healthy foods. This includes no dairy, fatty, or sweet foods that could throw me off course. I will watch myself at parties or when I know I tend to snack more. I commit myself to this for the sole purpose of gaining a healthy lifestyle that I could reap good rewards.

Signature ________________________________ Date _____________________

7.) Recruit a partner - Have someone you can call who understands and can help you.
Example:
My best friends, my parents, my brother, my teachers, or other family members.

8.) Identify behaviors that coexist - Many times negative health behaviors coexist, so if you eliminate one, you can eliminate another.
Example:
Having a bad attitude can lead me towards snacking. Being lazy, bored, or tired, can lead me to snacking and sitting around more.

9.) Build in pauses - Allow time to think before you act.
Example:
One day I went to the YMCA and they were giving out Popsicles and I was about to take one when I realized that I shouldn't because I was working so hard. So I paused then and I didn't fall to the temptation.

10.) Reminders - Leave messages to help remind you of your goal.
Example:
Leave postage notes on the bathroom mirror. Leave a little note in the refrigerator, in my planner and on my computer.

Write down 4 specific behavior change strategies you will use to help you change your behavior.
1.) Leave messages.
2.) Set my alarm to allow some time for me to get exercise in the morning before school.
3.) Have an eating schedule and a list of foods I should not eat.
4.) Plan reward parties along the way.