health behavior final report

HEALTH BEHAVIOR CHANGE CONTRACT

Purpose: To use information, theories, and resources from class to attempt to change one health behavior

Points: 100

Instructions:

Prior to beginning this assignment:

• Read Ch. 1 of your text (do not follow the example in the book use this template)

• View the PowerPoint slides for Chapter 1, & the Supplemental articles listed in the course resources section on SMART goals for further clarification.

• Complete the self-assessment: How Healthy Are You? On pages 20-22 of your text.

Use this template provided to create your contract. Below are the specific directions for each section of the contract:

Insert your name and your set up statement which includes your ONE specific behavior and goal in one statement. The target behavior (example- exercise 30 min 3 days per week – This is the “WHAT” of your goal, what you will be doing) & the goal (example- In order to lose 5 lbs.- This is the “WHY” of your goal. What is the reason/motivation you are doing this behavior?

Insert the date you plan to begin your goal, followed by the date you plan to accomplish it.

Create at least three relevant short-term goals that are mini goals set to help you reach your final goal. For each short-term goal, indicate the date that you will accomplish it. Add additional rows as needed. Delete any rows not used. Optional: For each short-term goal, identify a reward that you will earn for accomplishing the short-term goal. Select rewards that are not self-sabotaging your goal. (for example, if you are trying to lose weight don’t reward yourself with unhealthy foods that don’t support the goal.) If none, put “none” in the box.

Enter what your long-term goal is over the next 6-12 months.

Describe clearly and specifically at least one tool you will use to monitor your progress and how you will use it.

Describe clearly and specifically at least three challenges or obstacles you anticipate encountering as you work towards your goal. For each challenge, identify at least one solid strategy you plan to use to help address or minimize each challenge. Add additional rows as needed.

List resources that will aid you to accomplishing your target behavior change and goal.

Sign and date your contract. If you do not have an electronic signature, you may simply type your name in the space for your signature.

Review and edit your contract making sure there are no spelling or grammatical errors, and that it looks professional.

Any part of this contract left blank or not answered will be penalized.

Health Behavior Change Contract

I, ______Alp__Erenel_________ agree to run minimum of 40 minutes and do yoga minimum of 20 min 7 days per week in order to improve body and spiritual health.

2. I will begin on _3/8/2020___ and plan to reach my goal by 3/29/2020.

3. To reach my final goal, I have devised the following schedule of relevant short-term goals. For each step in my program I will give myself the reward listed. (list a minimum of 3 short term goals)

Short-Term Goal	Due Date	Reward
Run until reach the 5-mile range in 40 min	3/15/2020	None
Run until reach the 7-mile range in 40 min and do meditation before yoga class	3/22/2020	60 min Swedish massage
Run until reach 10-mile range in 40 min and complete 21-day Yoga class of Adriene	3/29/2020	Go to vacation for 2 days

Long Term Goal (6-12 months)

Maintain run workout of minimum of 30 minutes and complete yoga with Adriene 5 different programs minimum of 20 minutes 7days per week in order to reduce stress & improve body health.

4. I will use an app called “Apple activity and Nike run club” which will track my running and yoga days and duration by apple watch, or I can track my number of days and minutes of run and yoga on my calendar on my phone.

5. I anticipate the following challenges as I work towards my goal and have identified effective strategies for minimizing those challenges.

Obstacle or Challenge	Strategy
Feeling tired and finding excuse	I will motivate myself by looking my activity app and will pursue myself not to take any day off while completing my challenge
If my phone rings, will get distracted by notifications and want to check them	I will put my phone away while completing my run and yoga, will motivate myself not to get distracted by apple watch
Willing to eat unhealthy with my high intense running schedule	I will teach myself not to do anything I will regret.

6. Resources: I will use to help me change this behavior include:

(For example, what can you research to help you with any part of your goal? What app can help you? What person can be a support during this contract and accomplishing this goal?)

Name a specific friend/partner/relative: Fiancé

A book, or an app: Apple activity, Nike run club

A reputable website: https://www.youtube.com/user/yogawithadriene

7. I sign this contract as an indication of my personal commitment to reach my goal.

Signature Date 3/7/2020