Self Management Behavioral Plan

You must complete a 3-page paper, which will include each of the five sections below (please clearly identify each section in your paper), filled out specifically for your own personal goal(s) and target behavior(s) and a discussion of what this self-management project experience was like for you.

Self-Management Behavioral Plan:

Changing behavior through self-monitoring and self-reward

Step 1: Identify a target goal you’d like to achieve and the specific behaviors you would like to change

Exs: Achieve a desired weight or physical form by eating less, eating healthier, working out more; Lower bad cholesterol to a specific number by doing more cardio, drinking less cola, taking MD-prescribed medication more consistently; Save $5000 in one year by spending less, working more, diverting a percentage of each paycheck to savings; Earn all A’s by studying more often and more effectively, participate in study groups, etc.

Step 2: Establish your baseline with respect to the identified goal and behavior(s)

n this involves recording the frequency of the behavior(s) of interest as it (they) currently occur(s), before you implement your reinforcement program
n using a small note pad or your smart phone, make a note of every time you do the target behavior(s) for 2 weeks
n do not judge yourself for, or try to alter your natural rate of, performing this behavior – the main objective is to determine an accurate reading of how often you do the target behavior before you start rewarding yourself so you will know if you are making progress once you begin rewarding yourself

Step 3: Modify your setting to facilitate behavior change/goal achievement

Exs:

n Weight loss: I will purchase comfortable work out clothing, I will wake up one hour earlier than normal so I can do 30 minutes of cardio each morning before I go to work, I will join a gym, I will eliminate easy access to junk food, I will have a ready supply of fresh water in my refrigerator, I will prepare one big healthy dish every Sunday that will feed me for at least five meals throughout the week, etc.
n Grade improvement: I will set up a comfortable study location in a quiet part of my house/apt, I will not turn on the TV or radio when I study, I will inform my friends of anticipated changes in time use so I will not be interrupted when I study

Step 4: Self-Reward Procedure

a) Identify appropriate rewards for success. Come up with small, inexpensive, and easily attainable rewards for small accomplishments, moderate rewards for moderate accomplishments, and a large reward for achieving your ultimate goal

Exs:

n Small: phone call to a friend, watch a TV program, see a movie, eat a piece of chocolate, go for a relaxing walk, take a warm and soothing bath
n Moderate: buy a new shirt, take a day trip to a place of interest, get a massage or spa treatment, go out to a nice dinner
n Large: take a vacation, buy a piece of art, move to a nicer place, buy an electronic keyboard
b) Delivery and timing of rewards – identify when and how you will be rewarded as a result of behavior improvement

Ex: Weight loss:

n for every three days I am able to eat xxx calories or less, I will watch a favorite TV program or call a friend
n for every two week period I am able to eat xxx calories or less at least 90% of the days, I will treat myself to a nice massage
n for every 2 lbs I lose and keep off for at least 3 days, I will play a round of golf at my favorite country club
n upon achievement of my goal of losing 15 lbs. and maintaining that weight for one month, I will reward myself with a week-long vacation in _____________.

Step 5: Monitor your progress

a) identify target response(s):
o weight loss: I will consistently go to the gym 4x/week, I will do at least 30 minutes of moderate intensity cardio 5x/week, I will eat no more than three times per day, I will consume no more than xxxx calories per day, I will stop consuming caffeine, I will eat no snacks between meals, etc.
o grade improvement: I will dedicate at least 2 hours of time each day to studying, I will begin studying for exams at least 3 days before they are scheduled to be given, I will make flash cards for each chapter and practice them until I can successfully recall what’s on 90% of them, etc.
b) record your responses (e.g., on your PDA, on a notepad, etc.)
c) chart responses (i.e., plot your performance each day on a graph)
d) display your data (e.g., make your graph your wallpaper image on your computer or PDA, print out your graph or frequency chart each day and hang over your desk, etc.)
e) analyze your cumulative data (e.g., compare baseline frequencies with current frequencies every week)

f) discuss what the experience of completing this project was like for you (e.g., Did you have any notable insights?, Was it more effective than you thought it would be?, etc.)