worksheet

STEP 1: IDENTIFYING CHALLENGES TO BEHAVIOR CHANGE AND STRATEGIES TO OVERCOME THEM

After establishing your short-term and long-term goals for behavior change, you will find that there will be many distractions and challenges that may hinder your progress. In order to overcome these challenges, you must develop strategies to counteract them. The Examining Attitudes worksheet will help to uncover some potential difficulties and methods for dealing with them. Upon overcoming a challenge, you should reward yourself for a job well done.

EXAMPLES OF STRATEGIES

· Target Behavior Change: Weight Loss

Susan has decided that she wants to lose weight. She has established a program for herself that includes eating healthy, proportionate meals every day and exercising at least five days a week. Susan has been invited to a Super Bowl party that includes a big barbeque with lots of food, chips, sweets, and beer. She really wants to go to the party but does not want to break her weight loss program. What should she do?

· Strategies

Some suggestions for Susan might be to eat a healthy meal before the barbeque so that when she arrives she is not hungry, and possibly not as tempted, as if she arrived with an empty stomach. Susan might also bring a plate of vegetables and low-fat dip to share with the guests. If she is hungry, she should stick to the healthier snack she brought. Susan might also want to socialize with guests in an area away from the food. After the party she should reward herself for overcoming the temptations by engaging in an activity that she enjoys.

EXAMINING ATTITUDES AND CREATIVE STRATEGIES

Understanding your attitudes and feelings about your target behavior will help you better understand why you engage in that behavior and what might prevent you from changing it. This knowledge will allow you to create effective strategies.

· LOOK BACK OVER YOUR BEHAVIOR OBSERVATION AND USE IT TO ANSWER THE FOLLOWING QUESTIONS.

1. I engage/don’t engage in ___________________________________________ (target behavior to change)

because______________________________________________________________________.

2. I am most tempted (not) to _________________________________________

(target behavior to change)

when ________________________________________________________________________.

3. I have not quit/started _____________________________________________

(target behavior to change)

because _____________________________________________________________________.

4. ___________________________________ is difficult for me because

(behavior goal)

_____________________________________________________________________________.

Societal Resources to Facilitate Behavior Change

5. The following are local or national resources available to aid me in my behavior change (ex. The REC center, Weight Watchers, Rutherford Co Health Department, etc…)

a. ________________________________________________________________

b. ________________________________________________________________

c. ________________________________________________________________

STRATEGY CREATION

6. I feel that _______________________________________________________________

(strategy 1)

would help me achieve ___________________________________________________

(behavior goal)

because _______________________________________________________________.

7. I feel that _______________________________________________________________

(strategy 2)

would help me to achieve _________________________________________________

(behavior goal)

because _______________________________________________________________.

8. I feel that ______________________________________________________________

(strategy 3)

would help me achieve ___________________________________________________

(behavior goal)

because _______________________________________________________________.

9. Once I achieve __________________________________________ I can stick to it by

(behavior goal)

_____________________________________________________________________.

(maintenance strategy)

Part 2: Behavior Change Contract.

Complete the following behavior change contract for your target behavior. Choose a friend or peer as a witness.

I __________________________ agree to _____________________________________

(name) (behavior change)

_______________________________________________________________________.

I will begin on ______________ and plan to reach my goal of________________________

(start date) (final target behavior goal)

_______________________________________________________________________

by_________________. (final target date)

In order to make my goals more attainable, I have devised a list of short-term goals.

1. ____________________________ ________________ _________________________ (short-term goal 1) (target date) (reward)

2. ____________________________ ________________ _________________________ (short-term goal 2) (target date) (reward)

3. ____________________________ ________________ _________________________ (short-term goal 3) (target date) (reward)

By signing this contract I have made a commitment to changing my behavior and I have had

________________________________________________________to witness my contract. (witness)

_____________________________________________________________________________

(your signature)

(witness signature)