Global health assignment

Name_________________

Behavior Change Project

The purpose of this assignment is to focus on your own health, and realize how difficult behavior change can be.

What is a behavioral risk? It is a behavior that puts you at risk for a bad consequence. Examples are smoking which puts you at risk for cancer, and being overweight and inactivity which puts you at risk for a heart attack or diabetes.

The following are great links to assist you trying to decide what behaviors are putting you most at risk. Take one or more of the following surveys to determine your “real age” and/or familial tendencies to disease.

Real Age : 23

Family Health History: My grandmother have hypertension

Part 1:

A. Choose a Current and Target Behavior

The Current Behavior is something that negatively affects your health (overeating, inactivity, smoking, etc.). The Target Behavior should be the behavior that you will substitute for the current behavior to reduce your risk factors and improve your health.

Current Behavior you would like to change: __Quit smoking______________.

Target Behavior you would like to adopt: One pack cigarette per week ______.

Measurable goal for the behavior change: Stop smoking ____________.

Measurement tool:_______Target_________

Progress record: ___Journal Calendar . Other____Notes _________

B. Complete a contract for behavior change

· Start date. You are expected to work on the project for 12 weeks, so start as soon as possible.

· Steps you will take to measure and record your progress.

· Strategies you plan to use to promote the change.

· Date you expect to reach your final goal.

The Behavior Change Contract (on the next page) is due _10 - 07-2015 .

Behavior Change Contract

1. I, Ho Yuen Leung__, agree to (target behavior) _one pack cigarette per week, than after one and half moth I will quit it.

in order to (measurable goal)______Stop smoking ______________

2. I will use the following tool(s) to monitor my progress toward my final goal _______

3. I will begin on 09-20-2015__ and plan to reach my goal by 11-01-2015.

4. I will regularly log my behaviors (and my feelings and reactions to this process)

using a calendar______ journal_______ other (specify)_________Notes____________.

This contract is as an indication of my personal commitment to change a behavior to reduce my health risks and improve my health.

_________ __________________ 09-20-2015 .

Name

Date

I have recruited a helper who will witness my contract and support my effort by

_____ 09-20-2015 .

Name Date

Comments:

It has been shown that programs like Weight Watchers work, because of the social support system and the “contract” type format.

Part 2: Develop a Plan for Behavior Change

A. Gather information about your target behavior (research). Look at your current behavior in terms of benefits vs. costs both short-term and long-term and the new target behavior in terms of benefits vs. costs both short-term and long-term. Describe these.

Behavior	Benefits / Positive Aspects	Costs / Negative Aspects
Current behavior:
Target behavior:

B. Set goals (Include intermediate goal(s) with target dates and the final goal with a target date). List these.

Goal	Target Date
a. Intermediate goal
b. Intermediate goal
c. Final goal

C. Choose rewards (Make these unrelated to food or alcohol. These rewards can be objects, activities and events). List these.

Rewards for meeting goal(s):

1. Intermediate Goal(s)

2. Target Goal

E. Break behavior chains (Control or eliminate environmental cues that provoke the current behavior. Add new cues to your environment to trigger your new behavior). Make a list of the current behavior cues and what cues you think you can use to trigger new behavior. On your log, indicate when you relied on a cue or if a cue was a hindrance.

Behavior Cues:

a. Current behavior

b. Target behavior

Part 2 is due ____________________________.

Part 3: Monitor, Log and Evaluate your behavior. Name__________________

Record your behaviors as well as your thoughts and feelings about them on a calendar or in a journal. If you didn’t practice the behavior as planned, examine what made you relapse. Also record the milestones when you checked your progress. If you used cues to action, rewards, etc., indicate these on your log. If you had to adjust your plan for any reason, indicate it on your log.

Did you meet your goal?

How do you feel about meeting / not meeting your goal?

What kept you motivated and committed?

What factors negatively affected your motivation and commitment?

What did you learn about behavior change?

How can you apply this knowledge and experience to your life?

Part 3, with your journal or calendar attached, is due ________________________.