120I

1. Identifying a healthy college habit that you’d like to establish. This should be something simple such as:

2. Complete the 21-Day Commitment Project by identifying how you’re going to Cue and Reward your new habit.

· Cue: Your cue is your daily memory trigger that will prompt you to remember your new behavior each day. It should be something obvious and a natural part of your day. Be sure that your cue isn’t harder to put into place than your habit.

e.g. If your change is to only hit the snooze button once, put your alarm clock across the room so you have to get up to turn it off.

e.g. If your change is to floss each day, put the floss next to your alarm clock so you see it each night when you set the alarm for the next morning.

· Reward: Your reward is the little treat you get to celebrate each time you complete your new behavior. It should be something simple, inexpensive, easy to implement, and not counterproductive to your new change. For many people, simply checking off your accomplishment is reward enough. Other habits have built-in rewards.

e.g. If your change is to carry a reusable water bottle, reward yourself by keeping track of the money you’ve saved by not purchasing bottled water and use that to purchase something you’ve been wanting.

e.g. If your change is to walk or bike to class, your reward might be less time at the gym.

e.g. If your change is to increase servings of fruits or vegetables, your reward might be feeling better or your clothes fitting better.

3. Fill in your start date and the rest of the 21-Day Healthy Habit Loop, including the dates and a check if the habit was followed for the day.

4. Write a one-page reflection about your change process at the end of your project. Your reflection might address some of the following:

· Do you consider your 21 Days a success or failure? Why?

· Assess the specific aspects of your project. Was your habit simple enough? Did your cue work? Was your reward enough to motivate you? What performance barriers did you encounter? Now that you are aware of your performance barriers, what cues or rewards might prevent them from occurring again?

· Would you use this process again to establish another new habit? Why or why not?

5. Submit both your one-page reflection and your 21-Day chart.

Caveat: The NAU 120 Instructors and ASC-Me coaches should not be exposed to the personal details of your life! Do not target a habit that addresses drugs, alcohol, or sex.