By now you should have read section 4.1 and you should have posted a behavioral class you want to use for your self-directed behavior. If you have not - go back and do this first.
For this post I would like to 1) post the behavioral class you are going to use, and 2) list at least 3 target behaviors you might help you to achieve your behavioral goal (either reinforce or punish - doens;t matter right now).
Notice in my comment that I haven't given very specific target behaviors - we will go over these again later - for now just put down some behaviors that will help yyou achieve your desired behavior.
When you are done with this section you can read 4.2 which will be due on Tuesday week #8.
1) The behavioral class I am working on is to lose weight
2) Three target behaviors are:
a - eat at regular meal times
b - eat healthier foods
c - do regular exercize
1.) Th behavioral class I will be working on is to be more studious
2.) The three target behaviors are
a - attend every class weekly by not skipping a single class!
b - turn in assignments on time when they are due
c - study a week in advance before a test date
1) The behavioral class I will be working on is brushing and flossing my teeth every night.
2) Three target behaviors are:
a. Brush and floss my teeth by 9 pm if at home
b. Avoid laying/sitting/studying in bed until I go into the bathroom and grab my toothbrush
c. I have to go to my calendar and cross out the day confirming that I have brushed and flossed my teeth before going to bed.
1) The behavioral class I will be working on is making healthier food choices more frequently.
2) Three target behaviors are:
a. Avoid fast food restaurants.
b. Incorporate more fruits and vegetables in my diet.
c. Select more healthy foods when grocery shopping.
1) The behavioral class I will be working on is to exercise more frequently.
2) 3 target behaviors are:
a. do at least 30 minutes of cardio per day
b. go to the gym at least 3 times per week
c. do some form of recreational activity at least one time per weekend
1) The behavioral class I am working on is creating better study habits.
2) My three target behaviors:
a) Study for a test one week prior to a test for at least a half hour each day.
b) When I am studying, keep my door closed with my TV and computer off.
c) Read the assigned readings before class, instead of waiting until right before the test.
1. My behavioral class is attempting to get more sleep each day
2. 3 target behaviors:
a- sleeping in my own bed
b- drink less during the week
c- go to bed before 11:30
1.)The behavioral class I am working on is creating better study habits.
2.)Three target behaviors are:
a.Read over notes each day.
b.Complete study guides before each exam.
c.Read the assigned readings and take notes.
1) The behavioral class I will be working on is becoming more physically fit on a scheduled-recorded basis.
2) My three target behaviors are the following:
a: Running/Swimming/Basketball/Racquetball at least 3 days a week
b: Going to the WRC Fitness Center at least 3 days a week
c: Instituting a healthy high protein diet
1) The behavioral class I will be work on is drinking more water.
2) My three target behaviors are:
a. Drinking one glass of water with every meal.
b. Drinking one glass of water after working out.
c. Carrying a full water bottle with me to classes.
1. The behavioral class that I chose to work on is decreasing my time on the computer.
2. The target behaviors are
a. always have a book and read at least 50 pages a day
b. if I'm watching a tv show do not play on the computer at the same time
c. use the phone to contact my family instead of relying on e-mail
The behavioral class i will work on is not procrastinating
Target behavior:
a:Read notes after class
b:Use time wisely by studying evey night at 7pm
c:Study for exam a week before
This is a revised post of my previous target behaviors.
1. The behavioral class I will work on is drinking more water.
2. Target behaviors:
a) Drinking one 8-oz. glass of water with every meal.
b) Drinking one 8-oz. glass of water after working out.
c) Carrying a full 18-oz. water bottle with me to class and drinking at least 8 ounces by the end of the class.
This is a revised post of my previous target behaviors.
1. The behavioral class I will work on is improving my study habits.
2. Target behaviors:
a)Start homework by 8:00pm at least 2 days before it is due, and finish it no later than 9:00pm the night before it is due.
b) Do not have any web browsers open unless they are specifically needed for the homework assignment I am working on.
c) Read assigned pages for at least 1 hour per day on the day that they are assigned.
d) Take notes by quoting important things from the book and typing them in a word document I will be able to print and review before the test.
e) Do not have TV or music turned on while studying/doing homework.
1. The target behavior class I will work on improving is exercising more frequently.
2. Target Behaviors
A. Preform 50 push ups, 75 sit ups, and 20 pull ups each day.
B. Go to every one of my tennis classes this semester.
C. Go climbing at least one time per week at the WRC.
D. preform stretching exercises for 5 minuets each morning before getting dressed.
1. The behavioral class will be improving my school habits
2. Target behaviors:
a) I will study for all of my tests by studying for at least 2 hours a night at least 48 hours in advance.
b) I will complete all of my assignments at least 24 hours before they are due
c) I will create a productive work environment by going to the union (or other places outside of my apartment like panera, reata'z, ect.) to study, and I will always remember by headphones so that I won't be distracted.
1. Target behavior class is eating more consistently.
2. A- eat during normal meal times only (e.g. 8am, noon, 5pm)
B- eat at least 2 servings from every food group each day.
C- Stay within 600kcal of daily recommended calories (2300).
1) The behavioral class I will be working on is to exercise more frequently.
2) 3 target behaviors are:
a. do at least 30 minutes of cardio per day
b. go to the gym at least 3 times per week
c. run at least 3 miles per week
The behavioral class I will be working on is to have a more structure workout
2. Three target behaviors:
a. Workout four times a week
b. Run 1.5 miles each time
c. Stretch before and after all parts of my workout
1. The behavioral class I will be using is to improve study habits
A.) Review notes daily
B.) Homework done at least a day before it is due
C.) Eliminate distractions while studying (tv,music,fb, ect.)
D.) Study for a min. 2 hours daily
The behavioral class I will be working on is getting my homework done ahead of time.
My target behaviors are:
1) Read class readings 3 days before quizzes.
2) Review notes for quizzes the day before the quiz.
3) Complete writing assignments/lesson plans 3-5 days before they are due.
The behavior class I'm working on is reading. My target behaviors are:
1)not procrastinating
2)Eliminate distractions when reading
3)manage time to allow for time to read
The behaviors I'm working on is better dental hygiene.
1.) Flossing twice a day.
2.) Brushing my teeth twice a day.
3.)Brush my teeth/floss before I get into bed.
3.) Times I will brush- when I wake up and when I go to bed.
The behavioral class I'll be addressing is my sleep schedule. I would like to get between 7 and 8 hours of sleep each night and get out of bed when I wake up, instead of laying in bed for over an hour while my alarm goes off.
My target behaviors:
1) Never hitting the snooze/sleep button on my alarm in the morning, and getting out of bed when my alarm goes off.
2) No naps (nap: sleeping while the sun is up after waking up for the day).
3) Going to bed at (and setting an alarm for) a time that will make it possible to get 7-8 hours of sleep (no going to bed at 2 if I plan on being "up and at 'em" at 8).
I re-wrote my target behaviors so that I could reinforce them instead of punish.
1) Get out of bed when my alarm goes off without hitting the sleep timer.
2) Sleep only once per day (no naps: sleeping while sun is up after waking up for the day)
3) Going to bed at (and setting alarm for) a time that will make it possible to get 7-8 hours of sleep (if alarm is set for 8 AM, then no 2 AM bedtimes).
1) The behavioral class I am working on is to study more
2) Three target behaviors are:
a - study more at night after work
b - limit video games
c - relocate to quiet place if necessary
1) The behavior class I'm working on is trying to increase learning and retention of the material.
2) Three target behaviors are:
a) whenever I come across a term that I don't know, I will write it down
b) Whenever I come across a term that I have learned but cannot remember, I'll go back to the list and review its meaning
c) I'll study the list until I can remember the terms and how they relate to each other.
1) The behavioral class I will be working on is to exercise more frequently.
2) 3 target behaviors are:
a. do a Pilates tape for 20 minutes every morning before class
b. work out on the elliptical machine at the gym 5 times per week for at least 30 minutes
c. run at least 3 miles per week
1. The behavior class I will be working on is to improve my study habits.
2. My 3 target behaviors are:
a. make a checklist of what I need to work on or get
done each day
b. stay on campus after class- go to the library or
union instead of going home
c. reduce distractions- while working on computer,
only keep up web browsers that are necessary for doing
my homework
The behavior class I will be working on is to drink more water on a daily basis.
Target Behaviors
1. Start carrying a water bottle to class.
2. Drink a glass of water with every meal.
3. Drink a glass of water when getting ready in the morning.
The behavioral class I will be working on is to work out more frequently.
My three target behaviors are:
1.) Go to the gym at 3 times a week
2.) Do an exercise video at home 2 times a week
3.) Do some kind of recreational activity such as: swimming, tennis, or biking 2 times a week.
1. The behavior class I will be working on is study for 2 hours a night.
Target Behaviors
1. Go to the library to study
2. Study for at least 2 hours every night.
3. Eliminate distractions while studying.