Health Psychology Behavioral Change Paper

SMARTGOALLeilaBazzi.docx

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SMART GOAL Leila Bazzi

Step 1: Select a Goal

Typically, I like to appear tan year-round. That seems to be a problem in the winter, so I partake use in tanning beds. Considering the side effects of tanning beds could be destructive to my health, I have decided to lessen my tanning bed exposure. Tanning beds are associated with an increased risk of melanoma and skin cancer. UV rays affect not only the skin, but the eyes as well. Eye cancer is also a potential consequence of continuous UV ray exposure. My goal is to avoid the future risks of these health issues by attempting to reduce my tanning bed visits.

Step 2: Monitor Target Behavior

I want to use a tanning bed less (try to limit to only twice a week) to help reduce the chances of skin cancer. I will do so by keeping track of my tanning visits, taking note of how many times I go weekly. Keeping track of my visits daily will put me in check, and hopefully lower the amount of times I go now, which is about 3-4 a week. I also want to keep track of using sunblock during my baseline and intervention phases.

Step 3: Change Setting Events

Being that there is a tanning salon within a mile radius of my home, it is easily accessible and hard to resist. Although, in order to maintain this lifestyle change, I will have to make an effort to stop buying tanning packages. Rather, I will start buying one-time visits versus a monthly package, which keeps me coming back. One-time visits are also costlier than packages, which will start making me spend more, and help me realize how much money I am spending on a tan that is doing more harm than good.

Step 4: Establish Effective Consequences

As previously stated, I tend to tan 3-4 times a week. While starting this challenge and keeping track of my visits, my goal is to not exceed more than two visits a week, with the end-goal to diminish the use of tanning beds completely. If I seem to exceed my 2 visits for the week, I will lose the opportunity to go the following visit. Therefore, if I abuse my limits, I will face the consequence of losing another visit. This will cause me to stay on track and ensure I do not surpass my goal visits.

Step 5: Consolidate Gains

I will guarantee that my gains from this journey are consolidated by frequently reminding myself that I am further bettering my health in the long-run. Being aware of these terrible side-effects will keep me on the right path of pursuing my goal. I know that this change will decrease my risks of skin cancer and melanoma, bettering my chances of a long life.