The behavior I would like to change is to work out more to change my body.
The six steps are:
1) set a goal of working out more frequently and for longer times
2) target behaviors would be:
Go to WRC five nights a week for 90 minutes
Spend 30 minutes of the 90 working on abs
3) the record would be in a small notebook I would keep in my back pocket
To record the lifts, weights and times
4) My graph would show days of the week and amount of time spent in the
Gym
5)Antecedents would be a chart in my room, spending less time in the
dorm, making a schedule with a friend who also hopes to work out more
6) Implement and adjust the contingencies of time of day, amount of time,
Amount of weight
The behavior I would like to change more is to spend less time on Facebook.
1)Goal= Spend less time on Facebook
2)Target Behavior=
only get on Facebook once a day
only spend up to 30 min on Facebook in that sitting
3)Record= I would keep a record on the notes in my phone, and every time I got on Facebook I would write the time, place, and duration of time I spent on Facebook
4)Graph= My graph would show what time of the day I got on Facebook, and how long I spent on Facebook
5)Contingencies=
Reward myself with 1 chocolate bar for every 3 days in a row I go without getting on Facebook.
Reward myself with a star every day I go without going on Facebook multiple times a day, and once you go a consecutive month, reward yourself with a shopping spree.
6)Antecedents=
Don't have my homescreen pop up to Facebook.
Don't get on the internet when I get bored.
Only focus on one thing when I am online, don't get sidetracked, step away from the computer for a few minutes and come back.
7)Adjust= Keep doing everything as I am and if it seems to not be working, adjust my target behaviors and my rewards to make it work better for me.
The behavior I would like to change is to be less disorganized with my schedule.
Goal- reduce my disorganization of my schedule
Target Behaivor- Accurately organize my appointments, classes, work, etc in a planner.
Record- I will get a planner and record specific time and date of each project and assignment that I have.
Graph- My graph would have the days of the week and the times
Contingencies- My contingency is one that will occur over time, because by being more organized i will be rewarded with less stress.
Anetecedents- Always keep my planner handy, keep up with my homework so it doesn't disrupt my appointment times and work.
Adjust- If it doesn't work then i will take less time off of work and focus more on my top priorities.
The behavior I would like to change is to workout and eat right so I can loose weight.
The steps I would emit are:
1.) Set a goal of working out three times a week. Possibly increasing after awhile.
2.) My target behavior would be excessing three times for fifty mins. Half on cardio and the rest on abs and gluts.
3.)The record would be in my phone, so I wouldn't forget anything, then transferred on to a chart at home.
4.)I would have two charts, because you can't loose weight with just exercising. I would have a chart that shows the days I workout and how long. Plus a food chart that would show how any meals and how much carbs etc.. I would intake during a weeks period.
5.)The contingencies would be 1/4 cup of chocolate chips every week I meet my goal or a scoop or low fat ice-cream or smoothy.
6.)The antecedents would be having the charts visible to me. Get rid of unhealthy foods and workout with a friend for more motivation.
7.)Some adjustments I probably would have to make at times would be implementing days and times as well as amount of foods, due to busy schedule.
The behavior that I would like to change is to eat healthier.
The steps I would emit in order to reach this goal are:
1. Set Goal: Choose Healthier food to eat
2. Target behaviors: snack less, eat more vegetables and salads, drink skim milk, and limit by snacking to once a day.
3. I would keep track of the things I;m eating just in my head remembering what I had already had to eat today to make the proper choices on my food.
4. I would two charts, one based on my healthy choices and the other on times when I gave in and ate junk food. Starting with breakfast marking on the desired chart and continuing through the day.
5. My contingency would be having one meal on saturday where I can have whatever I like. Having this reinforcer will lead me to keep up with my goal in order to reward myself at the end of the week.
6. My antecedent would be to remove my self from temptation such as junk food that I always have access to in my dorm room and rather get out and walk to the dining center for something more healthy.
7. Some adjustments that can be made would be improving the quality of my graphs and maybe writing down the foods i choose to eat for the day.
The behavior I would like to change paying attention during class.
1.) My goal is pay attention during class.
2.)My target behavior is to not text during class and take 1 page of notes during each class.
3.)I would be keeping my records by using the notes section on my phone and then writing them in a designated notebook at the end of each day.
4.)To create a baseline I would record how many minutes of each class I spend on my phone or not really listening to the teacher. I would record this each day for a week and then have a good baseline.
5.)If I meet my weekly goal then the contingency would be a snickers candy bar!
6.)Antecedents would be not taking my phone with me to class or turning it off and not sitting by friends or people who distract me from taking notes.
7.)I may have to make adjustments if I need to figure out a schedule with someone or if there is a family emergency.
The behavior that I would like to increase is emitting the behavior of exercising with the intent of loosing pounds of fat.
Step Number 1- Set a goal. Exercise to loose pounds of fat!
Step Number 2- Define/Specify the goal as a set of target behaviors. First, exercise every other day, starting on Monday. Second, do a wide variety of fat/calorie burning exercises. Third, use a wide variety of gym equipment. Forth, exercise in some way, no less than one hour each day. Finally, make sure to Zumba (dance fitness class) and rock climb to the top of “North Face” at least once a week and for at least one hour.
Step Number 3- Keep a record. To keep track of how much and what kind of exercise I do every week, I will keep a journal/diary! Every time I exercise, after I'm done, I will write down what kind of exercise I did (ex: running, crunches, pushups, etc.), where I did the exercise (ex: the WRC, the sidewalks around campus, etc.), and how long I continually emitted the exercise.
Step Number 4- Graph a Baseline. My Graph would be titled, “Daily Exercises”. The “Y” axis will be named, Calories Burned. The “X” axis will be named, Type of Exercise Emitted. This will determine which exercise burns the most calories in one workout.
Step Number 5- Determine Contingencies. If I met my contingencies every week, I would reward myself with a portion sized piece of chocolate cake at the end of each week.
Step Number 6- Determine Antecedents. I would make sure to go to the WRC or a recreation gym, the sidewalks around campus, and if I were to take my television out of my room I may have the ambition to do smaller exercises such as crunches in my own dorm room!
Step Number 7- Implement and adjust the contingencies. I may have to adjust my exercise schedule due to weather, having to study for an exam, a family emergency emerges, sickness, or even the “Hunger Games” premiere comes out and I just have to go see it :)
The behavior I would like to change is to spend more time reading
1) Goal: Spend more time reading non required books
2) Target Behaviors: Take one hour out of my day to read a book of my choosing. Take 30 minutes of my day to read local news articles online.
3) To keep track of how many minutes a day I am reading a book and local articles online, I will keep a journal. Every week, I will keep track of how much I read a day.
4) My lined graph will be titled "Minutes Read (Write Week)". On the X-axis it will be the days of the week. On the Y-axis will be number of minutes ranging from zero to sixty. This will show me, visually, if I am reaching my goal of 60 minutes a day for a book and 30 minutes a day for local news article. Each line will be represented in different colors.
5) If everyday of the week I reach my goal, I will reward myself with a piece of chocolate! This would be after the week is up.
6) For reading a book, I would place my book on my pillow so I would read an hour before I went to bed. For the local news articles online, I would set an alarm on my phone to remind me to look up some local news articles.
7) I may have to adjust my reading schedule if I am on vacation!
1. Goal - to become better at playing my guitar
2. Specific Target Behaviors
a. Practice technical aspects for at least 30 minutes per day
b. Practice improvisation for at least 15 minutes per day
c. Practice learning other peoples songs for at least 15 minutes per day
d. Attend at least one open mic night per week
3. Keep a Record – I would keep a record of practicing and attending open mic on my phone. This is extremely convenient for me because I rarely find myself without my phone. It will also help my record because I often use my phone when practicing my guitar to look up chords, tabs, and to tune my guitar.
4. Graph a Baseline – My graph would have Minutes on the x axis and the days of the week on the y axis. I would then have three separate lines of different colors for each target behavior. Finally I would simply place an x over the day of the week that I attended an open mic.
5. Determine Contingencies - I decided that I would distribute reinforcement at the end of the week. Reinforcement would be contingent on meeting all the target behaviors. In the first two weeks reinforcement would still be distributed if I fell short of the target behavior by no more than 20 percent. The next two weeks it would still be distributed if I feel short of the target behavior by no more than 10 percent. From then out it would be distributed only if all target behaviors were met completely. The reinforcer that I plan on using is a Poncheros Burrito because it is one of my favorite foods.
6. Antecedents – Here are some of the things that I plan of changing to try to encourage my guitar playing
a. Listening to more music because this will get me excited about learning songs
b. Attending more live music because this will get me motivated to work on technical aspects as well as improvisation because I would like to be in a band, so seeing others doing it will motivate me to practice. Attending live performances will also help motivate me to go to open mic nights so that I can show case my skills
c. Leave my guitar in a highly visible place to remind me to play it
d. Set reminders on my phone to remind me that I need to practice.
7. Implement and Adjust the Contingencies – some contingencies I might make
a. A list of acceptable exceptions to not practicing
i. Family emergencies
ii. Illness
iii. Injury
1. The behavior I would like to manipulate is snacking less on unhealthy foods and more on healthy ones.
2. Target Behaviors: having less snacks throughout the day, not buying snack foods that are unhealthy, get rid of the candy and sugar loaded snacks that I have in my room, buying healthier snacks when shopping.
3. I will keep track of how many snack foods I have as well as if they are healthy or not. For example I will have more fruit and vegetable snacks than candy and chip snacks. I will keep a toll of the healthy and unhealthy snacks for each week.
4. For my baseline graph I will title it "Snacks Eaten". The X-axis will be each day of the week starting with Sunday and ending with Saturday. The Y-axis will be titled Number of Snacks and will go from 0 where the X and Y meet and go up to 10. This will be a double line graph. One will represent healthy snacks and the other will represent unhealthy snacks. They will be differentiated either by colors or with one solid and the other dashed.
5. My contingency will be that if I go a week without eating more than 3 unhealthy snacks and at least 7 healthy snacks I will treat myself to either a slice of pie or a Like It sized Coldstone. This will occur on Saturday and will be a freebie.
6. I will get rid of all the unhealthy snacks in my room--which will be the antecedent for all of the snacking--and make sure healthy snacks are out and available.
7. I will have to increase the duration of the requirements for my reward and lower the allotted amount of unhealthy snacks. I may also want to change the reward if I get satiated from pie and ice cream.
The behavior I would like to change is my driving habits.
My six step goal are as follows:
1) My goal is to follow the traffic laws.
2) My target behavior would be to drive the speed limit.
3) My record keeping is easy since I am already part of the snap-shot program on progressive which records my g-force while driving and speed. (The speed recorded does not go towards insurance records so it does not affect me.) Every time I start my car it records my speed intervals.
4) My graph, which is conveniently already premade for me on my progressive website, shows day and time versus speed. Thus I have an accurate and reliable graph of my driving habits ever since I plugged in my device.
5) Contingencies:
If I do not speed for an entire week I am allowed to get a long john doughnut on Sunday as a reward.
6) Antecedents:
a. Leave early for work or events so there is no need to speed.
b. Place sticky note by speedometer reminding me not to speed.
c. Leave old copy of speeding ticket on car dash to remind me and deter me from speeding.
7) Adjust:
Continue to control my driving habits and not speed. Possibly be more lenient and be allowed to drive 5 miles over the speed limit. Change award system or change reward if needed.
#1) My Goal: Avoid sweets outside of special occasions and/or holidays.
#2) Target Behaviors:
- Eat fruit or salad at supper instead of dessert.
- Leave and enter the dining center through a different door so I no longer pass the dessert table.
- Buy healthier snack options such as carrots and granola bars at the grocery store.
- Go work out before supper instead of after so I am more alert as to what I eat at supper in order to not waste the work out by eating unhealthy options at supper.
- Take a different route to work in the afternoons in order to avoid Chats in the Union where I like to buy pop and cookies to snack on at work.
- Bring an apple to work to avoid the temptation of my boss's candy jar on the desk.
#3) Record: I would use my phone to record the sweets that I ate in that week. This type of recording is useful and handy for me. One reason being that I have a smartphone that has a notepad feature that I can place onto one of my screens which would help to serve as a constant reminder, and the other reason being that I always have my phone on me no matter where I am.
#4) Graph a Baseline: For my graph I would use a line graph to show the number of sweets I had eaten and in which week in order to document the progress towards my goal. My Y-Axis would represent the number of sweets that I had eaten that week. My X-Axis would represent the time span as in the number of weeks.(For example: Week #1, Week #2, etc.)The title of my graph would be the following: Number of Sweets Eaten on a Weekly Basis.
#5) Determine Contingencies: In order to reinforce the desired behavior of avoiding sweets, I would let myself take the weekend off from working out. In the beginning, I would reinforce myself with the weekend off every weekend in order to increase the likelihood that I would emit this desired behavior due to the desirable consequences of relaxing at the end of the week. Further down the road, I wouldn't reinforce this behavior as much in order to keep myself in the habit of avoiding sweets as well as continuing to work out to stay healthy and not letting myself become satiated from the reinforcement.
#6) Determine Antecedents:
- I could leave earlier for work in order to make in more possible to take the longer route avoiding the Union to get to work.
- I could tell my friends to meet me at the opposite doors away from the dessert table in order to force myself to avoid the doors closest to the desserts in order to also help avoid the temptation.
#7) Implement and Adjust the Contingencies: An adjustment I could make would be to make a list of the times that I could have sweets in order to remind myself that I am just decreasing the amount I eat, not the overall eating of sweets.
The goal I would like to accomplish is to workout more, to improve my health.
Step 1) Set a goal: Workout more often to get in shape and make my body healthier.
Step2) Target Behaviors: Go to the WRC, HealthBeat or do a workout video in my room no less than 4 times a week, for an hour or more
Step 3) I would record my progress and write down my accomplished target behaviors in a journal, every time after I am done with the workout. I would record the amount of time, the day and how many calories I burned. Also, I would make note of how I felt after doing the workout.
Step 4) The graph I would create would show the amount of time I spent working out on the y axis, and the day of the week on the x axis.
Step 5) If I meet my goal by the end of the week, I would allow myself to get ice cream at dinner!
Step 6) Antecedents: I would put up inspiring fitness quotes and pictures around my room to remind myself why I am doing this. Also, I would set alarms in my phone to remind myself to go workout. I would make sure I have all my other work and things done so I don't have an excuse not to go workout.
Step 7) Adjustments: If I am not achieving my goal or making progress, I may need to adjust certain target behaviors or change around antecedents to help myself become more motivated to acomplish my goal.
The behavior I would like to change is to work out more. I start and don’t complete it. I think it’d be best to emit in small steps rather than full blow.
1. A goal to be set for working out, I would start by every other day.
2. To emit running/walking on the treadmill for at least 45 minutes on that given day.
3. To keep record I will write in my journal, how long I ran/walked for each day and I will also chart it on a dry erase board kept in my kitchen.
4. Starting with a baseline I will measure inches around my waist, arms, and legs. I will also weigh in once a week to show the progress of lost inches as well as lost weight.
5. If I am able to work out every other day, my contingency would be an ice cream cone.
6. Antecedent would be to complete after taking my daughter to school, as soon as I get back home.
7. Adjustments would be if I am not emitting the target behavior to maybe lessen the amount that I do it, perhaps only 4 times a week and slowly increase from there, or keeping motivation, maybe have someone continue to elicit positive feedback when I am doing well to keep me engaged to continue emitting my target behavior.
Step 1: I would like to read a book when I have free time.
Step 2: When I get free to do whatever I want I will read a book for 30 minutes or 1 chapter, whichever occurs first. I will start with a goal of reading 4 out of 7 days a week, and then move on to a goal of 7 days a week.
Step 3: I will record my behaviors in a notebook... a behavioral log! I will record the amount of time spent reading each day.
Step 4: The graph I would create would have the day on the x-axis, and the y-axis would have the amount of minutes spent reading each day.
Step 5: Initially I will reinforce my reading behaviors by allowing myself an hour of time on my XBOX 360. As I begin to read more, I will create longer intervals of time between reinforcement (XBOX 360 is really reinforcing for me!)
Step 6: I will keep my book out on the coffee table in clear sight in order to prompt (remind) myself that I want to read more frequently. I will also plug my XBOX 360 into a power strip, and then turn off the power strip. That way I will have to turn on the power strip and then the XBOX 360. The extra step in the process of turning on the XBOX 360 will prompt me to remember to read. If I have read, then the process of turning on the XBOX 360 will be part of the reward of completing my reading goal.
Step 7: One adjustment I could make would be to manipulate the context of where I read. I can foresee that reading in the same room as my XBOX 360 and TV, may not be the most successful approach. Instead, after I see the book on the coffee table and remember that I need to read, I can take my book into my office and read in there (away from the distraction and temptation of my media devices).
The behavior I would like to change is to eat less sweets and other unhealthy food.
1. My goal is to start off by emitting the behavior not eating as many sweets as I currently do.
2. The target behavior I wish to emit is eating one sweet food (an example would be chocolate or some sort of baked goods) only once every 48 hours.
3. I already bought a food diary a while ago, yet have recently strayed from using it. I will now use this diary to record my sweets intake, making sure I don’t go over my allotted amount.
4. Since the overall goal is to lose weight, that is where I would focus my charts. I may even have two charts. One chart just to track my progress on eating sweets less, as I’m sure at first I’ll slip up; hopefully I can increase the time frame to three days per sweet eventually, and so forth. Another chart I will track my weight loss in comparison to how many sweets I eat a week.
5. The contingencies would be to reward myself with something OTHER than food. I tend to do this, but I am not a dog; food is not a reward. I will reinforce my behaviors by allowing myself free spending money on either clothes or shoes for every two weeks I meet my goal. This will hopefully elicit my behavior of eating less sweets in order to gain the reward.
6. The antecedent is not carrying any sweet foods in the house. I also need to leave my wallet at home when I work, as I work right above 23rd Street Market; when we have our break, it is very difficult to not go there and pick up a sweet snack.
7. Adjusting my behavior of bringing my wallet to work will have to take place. I also may need to adjust my time frame for sweets depending on how it goes at first. For example, weekdays tend to be easier then the weekend. Perhaps I need to allow myself three sweets per week rather than saying one every 48 hours. I will find out if I need to make the adjustment once I begin to carry out my goal.
2)By emiting breathing techniques or watching relaxation techniques like yoga or something
3)By placing a time frame on certain days of the week to learn of using some sort of media. And writing those plans on a calendar or grapgh of some sort.
4)I would use two charts, one that tracks my emition of media usage for relaxtion techniques, and the other of when I found myself becoming impatient.
5) As a reinforcement for this, I would reward myself with a movie at the theatre once a month. Hooping this reinforcement will help with my emiting the target behavior of patience.
6) The antecedent is trying to avoid the situations that I recognize as being patience aversives for me.
7) The adjustments that could be made are the number of times i use the media, or learning other methods of patience stimuli, because I don't have any interest in yoga. Perhaps allowing myself more time to find what works for me.
The behavior that I would like to elicit a change to is to spend more time working out.
1) Goal- Work out more
2) Target Behavior- Go to the WRC every week night at 8:00 for one hour.
3) Record- I would record how many days per week that I actually went to the WRC and how long that I was there.
4) Graph- My graph would have the title of “Trips to the WRC”, my Y axis would be labeled “Number of Trips”, and my X axis would be labeled “Time spent at WRC”.
5) Contingencies- If I meet my goal, I will reward myself with a Scratch cupcake every Friday.
6) Antecedents- I can use work as an antecedent to my working out behavior by working out right after work every day. Also I could put my tennis shoes by the door so when I see them, it will remind me that I need to go work out.
7) Implementing and Adjusting- I can adjust my workout schedule if I went swimming that same day while babysitting or for days that I have my workout class. Another time that I will need to adjust is the night before an exam, because I will need to dedicate my time to studying rather than fitness.
The behavior I would like to change is watch less T.V.
1. Goal - Watch less TV
2. Target behavior - only watch a half hour of TV a week night and none on the weekend, unless it is an important sporting event that would require more time.
3. record- I will record how much TV I watch a day. I will note what it was that I was watching (watching a sporting event almost always is longer that a half hour)
4. Graph - the graph will have amount of time watching TV by the half hour on the y axis and the day of the week on the x axis.
5. Contingencies - If I limit my TV watching to no more than a half hour a day for a week straight I will reinforce myself with an adult beverage at the end of the week.
6. Antecedents - The main antecedent before I emit the behavior of watching TV is sitting on the couch to eat dinner (after eating my dinner I get into a "food coma" and watch too much TV) . I could eat dinner at the dinner table instead, away from view of the TV.
7. Implementing and Adjusting - I may have to define more target behaviors to get the best results.
1)Ok. The example of writing more had me thinking. I am working on a novel and had originally set the goal of being half finished by the end of spring semester. After Be-mod I realized I needed a more concrete plan. SO my new overall behavior class goal is to increase the amount of writing I do for my novel.
2)the target behavior is to spend 45 minutes on Tuesday and Thursday afternoons dedicated to the novel. Acceptable behaviors for this time block include: Writing , revising, typing, editing, and brainstorming ideas for the novel.
3)Records: Previously I usually work on writing the novel best when I am in the library, without a computer. I usually edit and review the already written novel during My ancient Egypt class. Current weekly output on the novel is zero recently because I have been editing part one. Before editing it was about a half to a page per week.
4)Graphing. I primarily want to increase the amount of time spent on the novel. I will graph this to see if it meets the target behavior of 45 min on Tues and Thurs. I also will graph the amopunt of new written pages to see how the time helps in crease the amout written. Word count will not be counted because then I would be come distracted with trying to reach word counts.
5)I will begin by reinforcing at teh end of each week. I will then move teh reinforcement to two weeks. The reinforcer will depend on the amount of time logged into the behavior. The reward will be that I get to buy a cake mix at the end of the week. This is reinforcing because I enjoy making and eating cake. Also I have previously deprived myself of cake because I have a budget. I will vary the type of cake to avoid satiation. This is doubly reinforcing because my husband loves cake and will encourage my writing time, because he wants the reinforcer of cake. So I am manipulating him to manipulate me. If I write 2 or more pages by the end of the week I will add the bonus of frosting to my cake.
6)Antecedents: I will go to the library and find a quiet place up stairs. No distractions. I will only bring my writing materials and notebook. and printed out copy of previous writing.
7)I will start recording tuesday. There will probably be changes in the reinforcement schedule after I see how it works. I will also have to figure out when I can eat the cake and how much of it.
The behavior I would like to change is work out more.
1. Goal:
Work out more.
2. Define Target Behaviors:
Lift for one hour three times a week.
Run for 30 minutes twice a week.
3. Keep a Record:
I will keep a journal in my gym bag and keep track of weight and amount of reps when lifting weights and distance ran when running.
4. Graph a Baseline:
I will graph the amount of weight and reps to see my improvements.
5. Determine Contigencies:
I will reinforce myself with one hour of video games every night I work out.
6. Determine Antecedents:
Clear schedule so as to allow time to workout.
Work out with a friend so I can commit.
7. Implement and Adjust Contigencies:
I may need to adjust the amount of time or days to get better results.
The behavior I would like to increase is to do more cardio.
1. Goal- Do more cardio.
2. Target behavior- Run or jog for at least three hours a week, with a minimum of 10 minute blocks of continuous running or jogging.
3. Record- I will record every 10 minute plus session of running and/or jogging I do throughout the week.
4. Graph- The x-axis will be the days of the week, while the y-axis will be the time in minutes spent running or jogging (recording a minimum of ten minute sessions spent running or jogging).
5. Contingencies- If I reach my goal of running or jogging for 3 hours a week, while following my guidelines, I will reward myself by going golfing at the end of the week.
6. Antecedents- I have been hanging my gym card on the door handle to remind me to work out, and i put my gym bag next to the TV to remind me to run, and make me feel guilty for watching TV instead of going for a jog.
7. Implementing and adjusting- I may have to alter my time requirements to make the goal a little more feasible at first, and then adjust time requirements after I get used to getting back into the running groove.
The behavior i would like to elicit working out, to get my body into better shape.
1) Goal-To exercise more.
2) Target behavior-I want to get into a routine of running three times a week for it least a half an hour and lifting weights twice a week.
3) Record-I will record how long i can continually run for without stopping/walking. I will record how much time i spend lifting weights and how much weight i can lift.
4)Graph-The x-axis will be the days of the week, the y-axis will be the length of time i am able to continually run for(in minutes).
5)Contingencies- If i manage to keep to all of the goals of my target behavior i will reinforce this behavior by allowing myself to go out with my friends on the weekend.
6)Antecedents- I leave my bathing suit out on my dresser to remind me that i want to be able to be comfortable wearing it in public. Therefore making me feel the need to go work out and go running.
7)Implementing and adjusting- I may have to go back and forth in the beginning because i am not in shape and i get cramps and side aches. This making getting in shape a little less averse for me in the beginning making it easier as the weeks pass by.
A behavior I would like to change is what time I get up in the morning.
1) Set a goal of getting up earlier every morning.
2) Target behaviors
a. Being awake by 7 every morning
b. Being out of bed and moving by 7:30 every morning
3) The record I would keep would be a piece of paper on my mirror where I would write down what time I was up every day
4) My graph would be the days of the week and what time I woke up each day
5) Some antecedent’s will be moving my alarm clock farther away from my bed, going to bed sooner, and not drinking caffeine at night so I sleep better.
6) I will adjust my schedule to make sure that I have time to get stuff done at night if I can’t get up in the morning and I will keep trying to get in the habit of waking up early.
The behavior that I want to change is watching less television.
1. Goal-Watch less television.
2. Target Behavior- Watch 2 hours of television every night.
3. Record- Keep a notebook with the time of television watched every night.
4. Graph- I will graph the time of television watched every night.
5. Contingencies- Reward myself with a new piece of fishing equipment for each successful week.
6. Antecedents- Have alternative forms of entertainment (books, basketball) readily available. Keep log with remote.
7. Adjustments- I may have to adjust reinforcement based on time of year and money available. May have to make change to target behavior for weekends and special occasions.
The behavior I would like to change is I would like to swim more.
1. Goal-swim more
2. Target Behavior- Go to the pool at 7am every M/W/F and swim for one hour
3. Record-Keep a notebook/diary of swimming and how much I swam everyday. Also could record swim workouts the day before so I know exactly how much I would want to swim and make myself do it in the morning.
4. Graph-I would graph the days on the x-axis and the amount of swimming I did (m) on the y-axis in hopes of increasing my amount of swimming every week.
5. Contingencies- I will be rewarded every morning that I go swimming by going to breakfast afterwards.
6. Antecedents-Pack my backpack with swimsuit the night before
Ask my roommate to turn on the lights when she leaves before me so I wake up
Set my alarm clock accross the room so I have to go and get it to turn it off
Keep my blinds open so the sun comes through the windows in the morning
Put my notebook/diary into my swim bag so I never forget to record it
7. Adjustments- I would have to adjust if I ever acquired a job in the morning
If I had 8am class
If the pool changed schedule and was closed I would have to schedule around the pools hours, making different hours to swim.
I would really like to change my behavior in eating healthier.
1. My goal is to eat healthier.
2. My target behavior is to avoid sweets and unhealthy fats and sugars.
3. I will keep a record by making a daily food chart to show what I've eaten throughout the day.
4. I will make a line graph showing my progression on eating healthier.
5. I will reward myself with going out to eat with my friends, I will still be eating healthy though.
6. I will not buy unhealthy foods so I won't have to be around them, I won't snack in between meals, and I won't eat late at night.
7. The adjustments I might have to make are to not eat as much red meat and eat more chicken. I may not be able to eat everything I like in the dining center.
I am trying to increase the amount of time I spend doing writing exercises.
1. I want to freewrite more often to gain ideas and loosen up for writing my stories.
2. Goal- I want to spend at least ten minutes every other morning doing a freewriting exercise (writing without stopping or editing), beginning on March 26th.
3. Record- I will keep a record of how long I do this exercise each day. I will compare this to how often I do not complete this objective.
4. Graph- I will graph the amount of time I spend writing on the y-axis and the days I write on the x-axis of a graph. This will be a line graph because I think this will be the easiest to follow my progress.
5. Contingencies- For my reinforcement, I will have the pleasurable consequence of completing my goal for that week. I have noticed that when I do write something, having written is reinforcing in itself.
6. Antecedents- I will have to make sure I wake up early enough in the morning to have time before my classes. I will also have to do this before my wife wakes up, which shouldn't be difficult because I usually wake up before her. I will leave the notebook for these exercises on the kitchen table so I will see it when I get up and remember to write.
7. Adjustments- I may need to change my reinforcer if it isn't working.
The behavior I would like to change would be to volunteer more.
My target behaviors would be
1. Organize and participate in activities every Friday and Saturday at the boys and girls club for 2 hours per day.
2. Participate in tutoring and mentoring children at four oaks every other Saturday and Sunday for 2 hours per day.
3. Sign up for and attend volunteer activities provided by the Psychology club every month.
Record
I would keep my record on my notepad/organizer on my phone. I would start off recording what I normally do for a week so I have a base line. In it I would record the antecedents and consequences of my volunteering behavior. Then I would record where I volunteered for the day and how long I was there when I was working on my goal.
Graph
My graph would show the days on the x axis and how long I was at the place I volunteered on the y axis. I would use increments of half hours all the way up to about 3 hours.
Contingencies
I would use my favorite show as a reinforcer and every other Sunday I would watch both the show on and the one I DVRed from the previous week if achieve my behavioral goal of increasing my volunteering.
Antecedents
The antecedents I would have to help me achieve my goals would be to have commitments to the different places to volunteer. I would also have a few friends that would volunteer with me so if one decides to change their behavior I still have someone to help me stick to mine. I would not schedule anything for the times I would be volunteering and I would have 2 different babysitters lined up before the days.
Adjustment
I will stick with my schedule unless my babysitters back out or the places no longer need me to volunteer at that time and I will adjust accordingly.
the behavior I want to change is to run/walk more
1. goal - go on more runs/ walks
2. target behavior - run at least once per day]
3. record - write down when and for how long my runs are every day
4. graph - the x axis will be the day of the week and the y axis will be time of the length of my walks. I could also make another graph of the x axis would be the day of the weeks and the y axis would be how many runs per day
5. contingencies - I could reinforce myself with 5 dollars every time my run lasts more than 30min. I would then use that money to purchase a new pair of running shoes to keep reinforcing my running behavior.
6.Antecedents - keep my running shoes by the door so I look at them many times during the day, also have a treadmill so I can run inside if the weather is bad or during the winter
7. I will have to make adjustments to the different times of day I will go running or walking. If I know I will be busy during the evening or night time I will have to do it in the morning
The behavior I would like to change is to exercise more.
1. Goal: Exercise more
2. Target Behaviors: I will run for at least a mile without stopping every M/W/F.
3. Record: I will record my time and distance without stopping in a notebook when I am done. I will also keep a log of this online using my Nike+ sensor and app on my ipod.
4. Graph: On the x axis will be the days of the week, and the y axis will be how many miles I ran without stopping
5. Contingencies: I will reinforce myself by going out with friends on Friday if I reach my goal of running all week.
6. Antecedents: Set out my running clothes and shoes in the morning before I leave for class/work. I could also deprive myself from listening to music all day so I will want to go run so I can listen to music.
7. Adjustments: I may need to change the reinforcement if it isn’t reinforcing enough. I may also need to change the target behavior to increase the distance once I get into better shape. I may also need to change the days of the week I run depending what is going on that week.
Though I never drink pop I do consume a fairly large amount of caffeine in drinks like coffee and tea. Hence the behavior that I would like to emit is to drink less caffeine (as I sit in Starbuck's drinking a Venti dark roast coffee!)
Step 1: Set the goal-
Drink less caffeine each day
Step 2: Define the goal as a set of Target Behaviors-
Only drink one cup (16oz.) of coffee a day
Drink only decaffeinated teas
Do not drink energy drinks (aka Red Bull)
Step 3: Record-
I would keep a record of how much caffeine I do drink in a typical day. Since I only want to drink one cup of coffee a day I will record what I drink everyday (tea and the like include) on an app on my phone that tracks what you eat and drink. I'll do so for a month and keep track in that app. This app is able to specialize in telling me the ounces of caffeine and such in what I am consuming. This will give me a measure of how many milligrams of caffeine I am consuming on each day I log it.
Step 4: Graph a Baseline-
My graph will show the milligrams of coffee I drank each day. My app will provide this number. I want to keep it at a low number, but will need to see what a healthy number is first. My goal is the equivalent in one 16 ounce cup and no more. This graph will show how that number is across the course of a month measured daily.
Step 5: Contingencies I determined-
To increase the frequency of me drinking less caffeine each day I will reward myself at the end of the day with the opportunity to watch something on Netflix that night. If I go over my allotted amount of caffeine I cannot watch Netflix that night.
Step 6: Antecedents determined-
Rid the house of caffeinated teas.
Rid the house of energy drinks and also not purchase them.
Only make 16 ounces worth of coffee so I don't get tempted to drink more.
Discover alternative drinks without caffeine for my Starbuck's visits.
Download the app for my phone to track caffeine intake for the day.
Step 7: Adjust to the contingencies-
Make sure that I'm not watching Netflix throughout the day; I need to make the reward an actual thing I look forward to and not something I do even though I drink excessive amounts of caffeine. I can only watch it when I drink no more than 16 ounces of caffeine.
The behavior I am interestd in changing is increasing my overall class attendance.
1. My goal: Attend 90% of my weekly classes.
2. Target behaviors: Attend/sit in at least nine out of my ten classes a week.
3. Record: I will keep track of how often I go to my classes by puting a check-mark next to the class as it is listed in my planner. I will do this for 3 months.
4. Graph: on the x-axis I will list all of my class and on the y-axis I will record how often I attended a particular class in intervals of 10.
5. Contingiencies: I will reinforce myself by going out on Thursdays with my friends if I have not missed a single class that week (the previous four days).
6. Antecedents: Set several alarms for the following morning, causing myself to wake up numberous times. Preparing my homework fully so I will feel better about attnnding class. Telling others, friends in the class, that I will be at the next class, causing accountability.
7. Adjustments: The antecedents might not be enough to get to me ALL of my classes-most of them, but not all. Also, I think in order for this to truy work the CONSEQUENCES of NOT going to class would have to be worse than they already are right now.
The goal I selected is more effective study habits. Studying is not a single behavior but involves many different specific behaviors. I have broken effective studying down into three more specific sets of behavior. These are Time Management, Organization, and Setting. I will focus on time management
1)Goal: More effective studying
2)Target behavior: Increase study time by 5 minutes each day for two weeks.
3)Record: Record total number of study minutes each day, plot cumulatively.
4)Graph: The X axis contains the days of the week for two weeks. The Y axis is cumulative number minutes studied.
5)Contingencies: I will earn 15 minutes of video game play each day that I meet the Target Behavior of increasing study time by 5 minutes.
6)Antecedents: Post graph next to desk in dorm room; also a sign that says 5 minutes earns you 15. No video game playing until studying is done.
7)Adjustments: I may need to change the time added for studying, 5 minutes may be too little. I may need more than one kind of reinforcer. I may need to look at how I time my studying and how I can keep the total time for the day. I may need a cut-off time in the evening after which a reinforcer cannot be earned. I may need a rule that I cannot study for just 5 minutes and that count as added time.
The behavior I would like to change is amount of time I clean.
1) Goal- Clean more so my home is more together
2) Target Behavior- Have a deep cleaning day once a week
3) Record- I would keep a journal on my phone and also I could make a chart with the items of things that I wanted to clean. Record what day of the week I deep clean.
4) Graph- My graph would show which day I deep cleaned my house and exactly what items I cleaned.
5) Contingencies- I would reward myself with having the feeling of a clean house. I would also reward myself of 1 strawberry banana smoothie every Sunday night if I did my deep cleaning for that week.
6) Antecedents- My antecedents are allowing myself to relax more now that my house would be clean. I’m the type of person that can’t concentrate unless my house is clean. I would feel more organize which would result in my life feeling more overall organized. When I have nothing going on, I could organize my closet or go through my junk drawer.
7) Adjust- I would keep doing everything the same and if it’s not working, than I would adjust my target behavior.
The behavior I would like to change is increase my studying time.
1.) Goal: Study more often and within a longer time frame before tests.
2.) Target Behavior: Increase my stuyding times to two times per week for 3 hours each.
3.) Record: I will record in my daily planner what days I study on and for how long.
4.)Graph: The X axis would contain the days I studay for 1 week intervolts, and the Y axis is the total amount of time studied.
5.)Contingencies: For every week that I complete 2 days and 6 hours of studying I will reward myself by going out on the weekends instead of staying in to study.
6.) Antecedents: I will post a sign on my tv that says: studying now rewards beer on Friday.
7.) Adjustments: I may need to plan out my entire day, such as work and other activites so I know when studying will work best for me. I may also need to adjust the time and days that I study in, I could change it to studying 3 days a week for 2 hours. I may also need a reinforcer throughout the week rather having it only on the weekends.
The behavior I would like to modify is doing better in school.
1. My goal is to get better grades in school
2. Target behaviors: I want to attend all my classes every week and read over my notes after each class.
3. I will record it on a chart that I attend every class, and make a check mark next to the class if I read over the notes after.
4. The X axis would be the classes I attended, and the Y axis would be if I read my notes after class.
5. The contingencies are if I go to all my classes and read all my notes, I can go out on Friday and Saturday nights.
6. I would take out my notes and put them in a noticable place after class so I can see them all day until I read them. I will also write my weekend plans down so I know what I will miss if I don't go to all my classes and read my notes.
7. I may have to adjust my class attendence on being sick or if other important things come up, and I might also have to work right after class so I will have to catch up on my notes when I can.
The behavior I would like to change is going to bed earlier.
1. My goal is to go to bed before midnight every school night.
2. I want to go to bed in between the hours of eleven and midnight every school night in order to get at least eight hours of sleep a night so I'm not tired during the day.
3. I will keep a log on my computer; an excel sheet that will transfer over into a line graph.
4. My excel sheet will transfer over into a line graph. The X axis would be what time I go to bed, and the Y axis would be what day it is.
5. The contingencies will be that if I get to bed by midnight every night throughout the weeknights, I get to go to a frozen yogurt place or some other ice cream place at the end of the week on a Sunday afternoon.
6. My antecedents would be getting my homework done right after I'm done with class. I would also need to make sure that I don't go out and do things on school nights like going out late to get ice cream.
7. I may have to adjust how often I go out to get ice cream to only doing it like once a month or something just so I don't become satiated with eating ice cream every week.
1. Set the goal: My goal is to feel happier through out the day by thinking more positively.
2. Define/Specify the Goal as a set of Target Behaviors: I would like to have at least 4 positive internal conversations with myself between 3pm and 10pm, which seems to be more negative emotional times in my day.
3. Keep a Record: Every time I have a positive conversation with myself, I will write a star in my planner with reminders of the general subject and times of each conversation.
4.Graph a Baseline: I will begin graphing this on a line graph. My X axis will be days of the week and my Y axis will be the number of positive internal conversations I have.
5. Determine Contingencies: The contingencies will be feeling happier through out the day and more positive about the circumstances in life. Also if I can stay positive through out the week, on the weekend I will reward myself with an activity I love to do like seeing a movie or going to a sporting event.
6. Determine Antecedents: The antecedents in my life would be eliminating the things that put me in a bad move, like people that are constantly negative around me or finding a new job.
7. Implement and adjust the contingencies. Some things I may not be able to change, however I could change my attitude and have a more positive on things that used to bother me.
Terms: behavior, goal, target behavior, record, graph, baseline, x axis, y axis, contingencies, antecedents.
The target behavior I want to emit is reading more.
1) Set the goal: My goal is to read books more often to use my time wisely (compared to watching TV)
2) Define/Specify the goal: I plan to read at least one book per month. I will read at 30 minutes a night which will result in about 30 or so pages.
3) Keep a record: For each number of pages I read I will reinforce myself with that much TV time (# of pages read= # of minutes I can watch TV)
4) Graph a baseline: I will use a line graph to show my progress of my target behavior. The X axis would be the time I spent reading and the Y axis will be the number of pages read.
5) Determine contingencies: Reading more each night will make me value my TV watching because the time spent reading will reflect on the amount of TV I get to watch.
6) Determine antecedents: The antecedents I would have would be finding books I want to read and would find enjoyable. Choosing a book that isn't interesting will make this entire goal hard to achieve.
7) Implement and adjust the contingencies: I will be able to change where I read whether it's at a quieter place like the library rather than at my apartment here roommates can be a distraction. Also I can put two days of reading together for one hour in case I have too much homework and won't have time to read.
The behavior I would like to change more is to spend less time on Facebook.
1)Goal= Do less online shopping (and shopping in general, problem is really only for online).
2)Target Behavior= cold turkey, log out of any and all shopping websites and don't even visit the sites.
3)Record= I will keep a planner check list by days of which I do not visit any shopping site (unless for a vital reason).
4)Graph= my graph will be of y-axis being number of times accessing an online shopping website. Any time the line (that should stay at zero) deviates from that position, a reward will be withheld.
5)Contingencies= I will reward myself with 4 Queens for every week I do not visit any online shopping sites at all.
6)Antecedents= Log out of websites (like eBay) so if I click my bookmark I will have to log in and hopefully stop myself. Get rid of any bookmarks linking to online shopping websites. Use my computer and iPod as little as possible.
7)Adjust= change reward schedule if things don't seem to be working out.
My goal would be to complete my accounting homework prior to classtime.
#2-Define/Specify the Goal as a set of target behaviors
-completing all the steps of each accounting problem until I have found the correct solution.
-If I am unable to find the correct solution, ask my husband who is an accounting major.
-Complete the above points prior to 10 pm the night before class.
#3-Keep a record
In order to keep track of this, I will set an appointment in my calendar that is devoted to my accounting homework. I will set the appointment as an alarm that will ring and remind me to do this. When I have completed it I will change the event name to "Accounting Completed".
#4-Graph a Baseline
I will graph based on two times, a graph of when I begin the homework on average and a graph of the time that I complete the homework. Essentially my graph will have to lines show the duration of time spent on the accounting homework.
#5-Determine Contingencies
There are two ways I could reinforce this behavior.
1)By doing the homework ahead of time, I will have less stress upon myself as I attempt to complete the homework and fully understand it without having to cram for the test.
2)As a reinforcer, I could allow myself to watch Netflix for 1 hour after completion of my accounting homework.
#6-Determine Antecedents
I covered this above but with the events that would keep track of my progress, I would include an alarm that would remind me that the 10 PM deadline is approaching.
#7-Implement and adjust the contingencies
Increasing rewards,such as allowing myself multiple hours of Netflix or some other enjoyable activity directly related to the days of emitting the target behaviors.
Behavior I would like to change: Getting more sleep.
#1, Goal- To receive at least eight hours of sleep every night.
#2, Define/Specify the goal as a set of target behaviors- Be in bed by 10 pm every night in order to be up at 600 am every morning and still get 8 hours of sleep.
#3, Keep a Record- Write on a calendar what time I go to be every night and do the math in the morning to find out how long I had slept.
#4, Graph a Baseline- Graph how many hours of sleep I receive each day.
#5, Determine Contingencies- If I get enough sleep from Monday-Friday I will watch a movie and stay up late on Saturday.
#6, Determine Antecedents- Keep the calendar in a visible, highly traveled area.
#7, Implement and Adjust Contingencies- Make adjustments when unforeseeable circumstances arise or it is improbable to have eight hours to sleep.
I would like to change my behavior by improving my harmonica playing.
1. My goal is to be able to play powerful blues solos.
2.-The precise initial goal is to learn to play roadhouse blues by the doors.
-I plan to start a schedule to practice for an hour each day in the evening.
3. To keep a record, after every practice that I have, i can check off that day on the calendar and take some notes about that practice session.
4. I will graph my progress by charting my progress of being able to accurately play the song until I can play the whole thing. The x-axis will chart time via the days of the week, and the y-axis will chart the amount of the song i am able to play at the end of a given practice in minutes and seconds.
5. If I practice every day in a given week and make chartable progress, then i will play a round of golf as a reward.
6. I plan to keep my progress chart and practice notes in plain sight on my desk and leave the calendar where I chart my practicing on an open spot on the wall.
7. I may have to adjust my schedule to set my practice times in the morning or alternate between morning and evening if my practice schedule gets constrained
A behavior that I would like to change is the frequency with which I exercise.
1.) Set Goal: Emit the behavior of working out more often.
2.) Define/Specify the Goal as a set of Target Behaviors: Go to the WRC at 3:00 pm. every Monday through Friday and stay there for at least one hour. Run on the treadmill or elliptical for 30 minutes of that hour and then spend the rest of the hour engaging in any type of activity that raises my heart rate above 165 beats per minute.
3.) Keep a Record: I would keep a behavioral diary on my phone and record my workout behaviors on this. I would record my workout in my diary right after I completed my workout so that it would be accurate and I would be less likely to forget anything. Also, I always have my phone on me so this would be very handy for me. When I pick up my phone after my workout I could just enter the date, amount of time spent at the WRC, how much time I spent on each activity, what I was doing before I came to work out, and how I was feeling afterwards. I would then save this in the notebook application on my phone so that I could use this information later when making a graph.
4.) Graph a Baseline: To record my workout behaviors I would create a line graph using Excel and print it out at the end of each week. The title of my line graph would be Amount of Time Spent Working Out. The y-axis, which is the dependent measure, would be labeled Minutes Spent Working Out and would range from 0 minutes to 160 minutes (or as high as needed). The x-axis would be labeled time and would contain the days of the week, Monday through Friday.
5.) Determine Contingencies: I would reinforce myself with a scoop of ice cream every Friday if I completed all of my target behaviors for the week. This would be a fixed interval schedule of reinforcement because a certain amount of time has to pass before I get reinforced. It is fixed because I would get reinforced every Friday and this would not vary.
6.) Determine Antecedents: I would be able to control the antecedents to make this goal a little easier to accomplish. By setting an alarm on my phone I would have to stop what I was doing and looking at the reminder on the phone would remind me to head to the WRC to work out. Also, I could set my work out clothes on my bed so that when I walk into my room after class and get ready to watch TV for a bit, I would be reminded that I need to work out shortly.
7.) Implement and Adjust the Contingencies: I could adjust my schedule if I was sick that day or if work called and I had to go in during that time. In these cases I could just move the time around or do double the next day. Also, if ice cream no longer was reinforcing, or if I decided that I wanted to eat healthier, I may have to change the reinforcer to something that I find more reinforcing and that works with my goals I have set for myself. Also, if I had a large paper of exam the next day I may have to skip a work out because school is more important to me than working out is. As my schedule changes over the summer I may also have to change the time I want to work out from 3:00 pm. to a time that would work better with my new schedule.
a: Buy calorie-specific groceries for the week every sunday evening.
b: Design 500 calorie meals on Sunday nights
c: Prepare high-calorie snacks every morning ahead of time to consume at pre-determined time intervals
d: Design workouts that highlight most weight gain effective body parts
e: Consume meals and complete workouts consistently until goal weight is met
3. Keep a Record
Record items purchased at store according to price and calorie count. Organize them into snacks and meals and record when they were consumed. Record calorie totals for each day. Record weight in the morning and in the evening. Calculate calories consumed each day and weight gained each day.
Record each time a workout is completed. Weight lifted, number of reps and length of workout. Calculate increases in weight and reps compared to body weight gained.
4. Baseline
Two graphs. One graph would be calories consumed compared with weight gained. The other graph would be weight lifted with weight gained.
5. Contingencies
Hour of video games for every hour spent weight lifting. Every day that calorie total is reached I get to indulge in unhealthy habits. FR schedule.
6. Antecedants
I will have high calorie snacks available at all times. Keep some in my backpack and keep some at work. Set an alarm on cell phone that goes off everytime calories need to be consumed. Pictures of ideal weight and reminders in room, bathroom, car, living room, everywhere.
7. Implement/adjust contingencies
Sick one day, next day consume more calories. If no gym is available, make use of area available at the time. There really is not much of an excuse for not completing target behaviors.
1. Set goal: Have more money.
2. Define/Specify the goal as a set of target behaviors: Voulnteer to work more shifts, talk to my managers about being scheduled more, donate plasma, sell things I don't need.
3. Keep a record: Print off/keep bank statements, ask for receipts and don't lose them, watch my spending (especially on things I don't need).
4. Graph a baseline: From step three, I would know how much I spend and graph each month how much I spent. The y axis would be amount in dollars and the x axis would be the last day in each month.
5. Determine contingencies: Emergency situations like flat tires, or trips home cost about $80 on average in gas. Plus I'm getting an apartment in May, so I will be spending more that month then I have been to get the things I need to live.
6.Determine antecedents: Only keep a specified amount in my checking and the rest in my savings, this should be easy because I have the option of online banking.
7. Implement and adjust the contingencies: Maybe have two debit accounts, one for emergencies only and the other for regular spending with my monthly budget on it and the extra in savings. I would but my emergency debit card in a place that other important items/documents go, like a lock box.
The behavioral goal I would like to change is: talk to my mother more often
Step #1 (Set Goal): Talk to my mother more
Step #2 (Define/Specify the Goal as a set of target behaviors):
1. Call my mom 3 times a week
2. When I call my mom, talk for at least 30 minutes
3. E-mail her updates once a week
Step #3 (Keep a Record): Keep a record on my phone of our conversations and how long they last
Step #4 (Graph a Baseline): I would make a graph of my time spent on the phone with my mom, using the y-axis as the time (in minutes) and the x-axis as days of the week, so I know how long and on what days I am spending on the phone with her.
Step #5 (Determine Contingencies): I will use a reinforcer of free time/relaxing time after each phone call.
Step #6 (Determine Antecedents): To help change the environment to help elicit my desired behavior, I can write in my planner reminders to call my mom, or set alarms and notices on my cell phone.
Step #7 (Implement and Adjust the Contingencies): I could have set times of the day and days of the week designated for calling my mom, times when it works for both of us, instead of it being random so there is more structure.
The behavior I would like to change is stay in touch with my friends more.
The six steps are:
1) Talk to my friends more
2) Call 2 friends twice a week for atleast 20 min
3) Write down when I call them and who I talk to and for how long
4) My graph would be of days of which I talk to them in the week and for how long
5) My antecedent would be to keep my phone available along with having pictures of my friends that would help me in remembering to contact them.
6) I will adjust the day and possibly the amount of time depending on who I am talking to and with their schedule I may have to call more then once to reach my minimum of 20 min.
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The behavior I would like to change is to work out more to change my body.
The six steps are:
1) set a goal of working out more frequently and for longer times
2) target behaviors would be:
Go to WRC five nights a week for 90 minutes
Spend 30 minutes of the 90 working on abs
3) the record would be in a small notebook I would keep in my back pocket
To record the lifts, weights and times
4) My graph would show days of the week and amount of time spent in the
Gym
5)Antecedents would be a chart in my room, spending less time in the
dorm, making a schedule with a friend who also hopes to work out more
6) Implement and adjust the contingencies of time of day, amount of time,
Amount of weight
The behavior I would like to change more is to spend less time on Facebook.
1)Goal= Spend less time on Facebook
2)Target Behavior=
only get on Facebook once a day
only spend up to 30 min on Facebook in that sitting
3)Record= I would keep a record on the notes in my phone, and every time I got on Facebook I would write the time, place, and duration of time I spent on Facebook
4)Graph= My graph would show what time of the day I got on Facebook, and how long I spent on Facebook
5)Contingencies=
Reward myself with 1 chocolate bar for every 3 days in a row I go without getting on Facebook.
Reward myself with a star every day I go without going on Facebook multiple times a day, and once you go a consecutive month, reward yourself with a shopping spree.
6)Antecedents=
Don't have my homescreen pop up to Facebook.
Don't get on the internet when I get bored.
Only focus on one thing when I am online, don't get sidetracked, step away from the computer for a few minutes and come back.
7)Adjust= Keep doing everything as I am and if it seems to not be working, adjust my target behaviors and my rewards to make it work better for me.
The behavior I would like to change is to be less disorganized with my schedule.
Goal- reduce my disorganization of my schedule
Target Behaivor- Accurately organize my appointments, classes, work, etc in a planner.
Record- I will get a planner and record specific time and date of each project and assignment that I have.
Graph- My graph would have the days of the week and the times
Contingencies- My contingency is one that will occur over time, because by being more organized i will be rewarded with less stress.
Anetecedents- Always keep my planner handy, keep up with my homework so it doesn't disrupt my appointment times and work.
Adjust- If it doesn't work then i will take less time off of work and focus more on my top priorities.
The behavior I would like to change is to workout and eat right so I can loose weight.
The steps I would emit are:
1.) Set a goal of working out three times a week. Possibly increasing after awhile.
2.) My target behavior would be excessing three times for fifty mins. Half on cardio and the rest on abs and gluts.
3.)The record would be in my phone, so I wouldn't forget anything, then transferred on to a chart at home.
4.)I would have two charts, because you can't loose weight with just exercising. I would have a chart that shows the days I workout and how long. Plus a food chart that would show how any meals and how much carbs etc.. I would intake during a weeks period.
5.)The contingencies would be 1/4 cup of chocolate chips every week I meet my goal or a scoop or low fat ice-cream or smoothy.
6.)The antecedents would be having the charts visible to me. Get rid of unhealthy foods and workout with a friend for more motivation.
7.)Some adjustments I probably would have to make at times would be implementing days and times as well as amount of foods, due to busy schedule.
The behavior that I would like to change is to eat healthier.
The steps I would emit in order to reach this goal are:
1. Set Goal: Choose Healthier food to eat
2. Target behaviors: snack less, eat more vegetables and salads, drink skim milk, and limit by snacking to once a day.
3. I would keep track of the things I;m eating just in my head remembering what I had already had to eat today to make the proper choices on my food.
4. I would two charts, one based on my healthy choices and the other on times when I gave in and ate junk food. Starting with breakfast marking on the desired chart and continuing through the day.
5. My contingency would be having one meal on saturday where I can have whatever I like. Having this reinforcer will lead me to keep up with my goal in order to reward myself at the end of the week.
6. My antecedent would be to remove my self from temptation such as junk food that I always have access to in my dorm room and rather get out and walk to the dining center for something more healthy.
7. Some adjustments that can be made would be improving the quality of my graphs and maybe writing down the foods i choose to eat for the day.
The behavior I would like to change paying attention during class.
1.) My goal is pay attention during class.
2.)My target behavior is to not text during class and take 1 page of notes during each class.
3.)I would be keeping my records by using the notes section on my phone and then writing them in a designated notebook at the end of each day.
4.)To create a baseline I would record how many minutes of each class I spend on my phone or not really listening to the teacher. I would record this each day for a week and then have a good baseline.
5.)If I meet my weekly goal then the contingency would be a snickers candy bar!
6.)Antecedents would be not taking my phone with me to class or turning it off and not sitting by friends or people who distract me from taking notes.
7.)I may have to make adjustments if I need to figure out a schedule with someone or if there is a family emergency.
The behavior that I would like to increase is emitting the behavior of exercising with the intent of loosing pounds of fat.
Step Number 1- Set a goal. Exercise to loose pounds of fat!
Step Number 2- Define/Specify the goal as a set of target behaviors. First, exercise every other day, starting on Monday. Second, do a wide variety of fat/calorie burning exercises. Third, use a wide variety of gym equipment. Forth, exercise in some way, no less than one hour each day. Finally, make sure to Zumba (dance fitness class) and rock climb to the top of “North Face” at least once a week and for at least one hour.
Step Number 3- Keep a record. To keep track of how much and what kind of exercise I do every week, I will keep a journal/diary! Every time I exercise, after I'm done, I will write down what kind of exercise I did (ex: running, crunches, pushups, etc.), where I did the exercise (ex: the WRC, the sidewalks around campus, etc.), and how long I continually emitted the exercise.
Step Number 4- Graph a Baseline. My Graph would be titled, “Daily Exercises”. The “Y” axis will be named, Calories Burned. The “X” axis will be named, Type of Exercise Emitted. This will determine which exercise burns the most calories in one workout.
Step Number 5- Determine Contingencies. If I met my contingencies every week, I would reward myself with a portion sized piece of chocolate cake at the end of each week.
Step Number 6- Determine Antecedents. I would make sure to go to the WRC or a recreation gym, the sidewalks around campus, and if I were to take my television out of my room I may have the ambition to do smaller exercises such as crunches in my own dorm room!
Step Number 7- Implement and adjust the contingencies. I may have to adjust my exercise schedule due to weather, having to study for an exam, a family emergency emerges, sickness, or even the “Hunger Games” premiere comes out and I just have to go see it :)
The behavior I would like to change is to spend more time reading
1) Goal: Spend more time reading non required books
2) Target Behaviors: Take one hour out of my day to read a book of my choosing. Take 30 minutes of my day to read local news articles online.
3) To keep track of how many minutes a day I am reading a book and local articles online, I will keep a journal. Every week, I will keep track of how much I read a day.
4) My lined graph will be titled "Minutes Read (Write Week)". On the X-axis it will be the days of the week. On the Y-axis will be number of minutes ranging from zero to sixty. This will show me, visually, if I am reaching my goal of 60 minutes a day for a book and 30 minutes a day for local news article. Each line will be represented in different colors.
5) If everyday of the week I reach my goal, I will reward myself with a piece of chocolate! This would be after the week is up.
6) For reading a book, I would place my book on my pillow so I would read an hour before I went to bed. For the local news articles online, I would set an alarm on my phone to remind me to look up some local news articles.
7) I may have to adjust my reading schedule if I am on vacation!
1. Goal - to become better at playing my guitar
2. Specific Target Behaviors
a. Practice technical aspects for at least 30 minutes per day
b. Practice improvisation for at least 15 minutes per day
c. Practice learning other peoples songs for at least 15 minutes per day
d. Attend at least one open mic night per week
3. Keep a Record – I would keep a record of practicing and attending open mic on my phone. This is extremely convenient for me because I rarely find myself without my phone. It will also help my record because I often use my phone when practicing my guitar to look up chords, tabs, and to tune my guitar.
4. Graph a Baseline – My graph would have Minutes on the x axis and the days of the week on the y axis. I would then have three separate lines of different colors for each target behavior. Finally I would simply place an x over the day of the week that I attended an open mic.
5. Determine Contingencies - I decided that I would distribute reinforcement at the end of the week. Reinforcement would be contingent on meeting all the target behaviors. In the first two weeks reinforcement would still be distributed if I fell short of the target behavior by no more than 20 percent. The next two weeks it would still be distributed if I feel short of the target behavior by no more than 10 percent. From then out it would be distributed only if all target behaviors were met completely. The reinforcer that I plan on using is a Poncheros Burrito because it is one of my favorite foods.
6. Antecedents – Here are some of the things that I plan of changing to try to encourage my guitar playing
a. Listening to more music because this will get me excited about learning songs
b. Attending more live music because this will get me motivated to work on technical aspects as well as improvisation because I would like to be in a band, so seeing others doing it will motivate me to practice. Attending live performances will also help motivate me to go to open mic nights so that I can show case my skills
c. Leave my guitar in a highly visible place to remind me to play it
d. Set reminders on my phone to remind me that I need to practice.
7. Implement and Adjust the Contingencies – some contingencies I might make
a. A list of acceptable exceptions to not practicing
i. Family emergencies
ii. Illness
iii. Injury
1. The behavior I would like to manipulate is snacking less on unhealthy foods and more on healthy ones.
2. Target Behaviors: having less snacks throughout the day, not buying snack foods that are unhealthy, get rid of the candy and sugar loaded snacks that I have in my room, buying healthier snacks when shopping.
3. I will keep track of how many snack foods I have as well as if they are healthy or not. For example I will have more fruit and vegetable snacks than candy and chip snacks. I will keep a toll of the healthy and unhealthy snacks for each week.
4. For my baseline graph I will title it "Snacks Eaten". The X-axis will be each day of the week starting with Sunday and ending with Saturday. The Y-axis will be titled Number of Snacks and will go from 0 where the X and Y meet and go up to 10. This will be a double line graph. One will represent healthy snacks and the other will represent unhealthy snacks. They will be differentiated either by colors or with one solid and the other dashed.
5. My contingency will be that if I go a week without eating more than 3 unhealthy snacks and at least 7 healthy snacks I will treat myself to either a slice of pie or a Like It sized Coldstone. This will occur on Saturday and will be a freebie.
6. I will get rid of all the unhealthy snacks in my room--which will be the antecedent for all of the snacking--and make sure healthy snacks are out and available.
7. I will have to increase the duration of the requirements for my reward and lower the allotted amount of unhealthy snacks. I may also want to change the reward if I get satiated from pie and ice cream.
The behavior I would like to change is my driving habits.
My six step goal are as follows:
1) My goal is to follow the traffic laws.
2) My target behavior would be to drive the speed limit.
3) My record keeping is easy since I am already part of the snap-shot program on progressive which records my g-force while driving and speed. (The speed recorded does not go towards insurance records so it does not affect me.) Every time I start my car it records my speed intervals.
4) My graph, which is conveniently already premade for me on my progressive website, shows day and time versus speed. Thus I have an accurate and reliable graph of my driving habits ever since I plugged in my device.
5) Contingencies:
If I do not speed for an entire week I am allowed to get a long john doughnut on Sunday as a reward.
6) Antecedents:
a. Leave early for work or events so there is no need to speed.
b. Place sticky note by speedometer reminding me not to speed.
c. Leave old copy of speeding ticket on car dash to remind me and deter me from speeding.
7) Adjust:
Continue to control my driving habits and not speed. Possibly be more lenient and be allowed to drive 5 miles over the speed limit. Change award system or change reward if needed.
#1) My Goal: Avoid sweets outside of special occasions and/or holidays.
#2) Target Behaviors:
- Eat fruit or salad at supper instead of dessert.
- Leave and enter the dining center through a different door so I no longer pass the dessert table.
- Buy healthier snack options such as carrots and granola bars at the grocery store.
- Go work out before supper instead of after so I am more alert as to what I eat at supper in order to not waste the work out by eating unhealthy options at supper.
- Take a different route to work in the afternoons in order to avoid Chats in the Union where I like to buy pop and cookies to snack on at work.
- Bring an apple to work to avoid the temptation of my boss's candy jar on the desk.
#3) Record: I would use my phone to record the sweets that I ate in that week. This type of recording is useful and handy for me. One reason being that I have a smartphone that has a notepad feature that I can place onto one of my screens which would help to serve as a constant reminder, and the other reason being that I always have my phone on me no matter where I am.
#4) Graph a Baseline: For my graph I would use a line graph to show the number of sweets I had eaten and in which week in order to document the progress towards my goal. My Y-Axis would represent the number of sweets that I had eaten that week. My X-Axis would represent the time span as in the number of weeks.(For example: Week #1, Week #2, etc.)The title of my graph would be the following: Number of Sweets Eaten on a Weekly Basis.
#5) Determine Contingencies: In order to reinforce the desired behavior of avoiding sweets, I would let myself take the weekend off from working out. In the beginning, I would reinforce myself with the weekend off every weekend in order to increase the likelihood that I would emit this desired behavior due to the desirable consequences of relaxing at the end of the week. Further down the road, I wouldn't reinforce this behavior as much in order to keep myself in the habit of avoiding sweets as well as continuing to work out to stay healthy and not letting myself become satiated from the reinforcement.
#6) Determine Antecedents:
- I could leave earlier for work in order to make in more possible to take the longer route avoiding the Union to get to work.
- I could tell my friends to meet me at the opposite doors away from the dessert table in order to force myself to avoid the doors closest to the desserts in order to also help avoid the temptation.
#7) Implement and Adjust the Contingencies: An adjustment I could make would be to make a list of the times that I could have sweets in order to remind myself that I am just decreasing the amount I eat, not the overall eating of sweets.
The goal I would like to accomplish is to workout more, to improve my health.
Step 1) Set a goal: Workout more often to get in shape and make my body healthier.
Step2) Target Behaviors: Go to the WRC, HealthBeat or do a workout video in my room no less than 4 times a week, for an hour or more
Step 3) I would record my progress and write down my accomplished target behaviors in a journal, every time after I am done with the workout. I would record the amount of time, the day and how many calories I burned. Also, I would make note of how I felt after doing the workout.
Step 4) The graph I would create would show the amount of time I spent working out on the y axis, and the day of the week on the x axis.
Step 5) If I meet my goal by the end of the week, I would allow myself to get ice cream at dinner!
Step 6) Antecedents: I would put up inspiring fitness quotes and pictures around my room to remind myself why I am doing this. Also, I would set alarms in my phone to remind myself to go workout. I would make sure I have all my other work and things done so I don't have an excuse not to go workout.
Step 7) Adjustments: If I am not achieving my goal or making progress, I may need to adjust certain target behaviors or change around antecedents to help myself become more motivated to acomplish my goal.
The behavior I would like to change is to work out more. I start and don’t complete it. I think it’d be best to emit in small steps rather than full blow.
1. A goal to be set for working out, I would start by every other day.
2. To emit running/walking on the treadmill for at least 45 minutes on that given day.
3. To keep record I will write in my journal, how long I ran/walked for each day and I will also chart it on a dry erase board kept in my kitchen.
4. Starting with a baseline I will measure inches around my waist, arms, and legs. I will also weigh in once a week to show the progress of lost inches as well as lost weight.
5. If I am able to work out every other day, my contingency would be an ice cream cone.
6. Antecedent would be to complete after taking my daughter to school, as soon as I get back home.
7. Adjustments would be if I am not emitting the target behavior to maybe lessen the amount that I do it, perhaps only 4 times a week and slowly increase from there, or keeping motivation, maybe have someone continue to elicit positive feedback when I am doing well to keep me engaged to continue emitting my target behavior.
Step 1: I would like to read a book when I have free time.
Step 2: When I get free to do whatever I want I will read a book for 30 minutes or 1 chapter, whichever occurs first. I will start with a goal of reading 4 out of 7 days a week, and then move on to a goal of 7 days a week.
Step 3: I will record my behaviors in a notebook... a behavioral log! I will record the amount of time spent reading each day.
Step 4: The graph I would create would have the day on the x-axis, and the y-axis would have the amount of minutes spent reading each day.
Step 5: Initially I will reinforce my reading behaviors by allowing myself an hour of time on my XBOX 360. As I begin to read more, I will create longer intervals of time between reinforcement (XBOX 360 is really reinforcing for me!)
Step 6: I will keep my book out on the coffee table in clear sight in order to prompt (remind) myself that I want to read more frequently. I will also plug my XBOX 360 into a power strip, and then turn off the power strip. That way I will have to turn on the power strip and then the XBOX 360. The extra step in the process of turning on the XBOX 360 will prompt me to remember to read. If I have read, then the process of turning on the XBOX 360 will be part of the reward of completing my reading goal.
Step 7: One adjustment I could make would be to manipulate the context of where I read. I can foresee that reading in the same room as my XBOX 360 and TV, may not be the most successful approach. Instead, after I see the book on the coffee table and remember that I need to read, I can take my book into my office and read in there (away from the distraction and temptation of my media devices).
The behavior I would like to change is to eat less sweets and other unhealthy food.
1. My goal is to start off by emitting the behavior not eating as many sweets as I currently do.
2. The target behavior I wish to emit is eating one sweet food (an example would be chocolate or some sort of baked goods) only once every 48 hours.
3. I already bought a food diary a while ago, yet have recently strayed from using it. I will now use this diary to record my sweets intake, making sure I don’t go over my allotted amount.
4. Since the overall goal is to lose weight, that is where I would focus my charts. I may even have two charts. One chart just to track my progress on eating sweets less, as I’m sure at first I’ll slip up; hopefully I can increase the time frame to three days per sweet eventually, and so forth. Another chart I will track my weight loss in comparison to how many sweets I eat a week.
5. The contingencies would be to reward myself with something OTHER than food. I tend to do this, but I am not a dog; food is not a reward. I will reinforce my behaviors by allowing myself free spending money on either clothes or shoes for every two weeks I meet my goal. This will hopefully elicit my behavior of eating less sweets in order to gain the reward.
6. The antecedent is not carrying any sweet foods in the house. I also need to leave my wallet at home when I work, as I work right above 23rd Street Market; when we have our break, it is very difficult to not go there and pick up a sweet snack.
7. Adjusting my behavior of bringing my wallet to work will have to take place. I also may need to adjust my time frame for sweets depending on how it goes at first. For example, weekdays tend to be easier then the weekend. Perhaps I need to allow myself three sweets per week rather than saying one every 48 hours. I will find out if I need to make the adjustment once I begin to carry out my goal.
I would like to chagne my patience level
1) Stop being impatient in all facits of my life.
2)By emiting breathing techniques or watching relaxation techniques like yoga or something
3)By placing a time frame on certain days of the week to learn of using some sort of media. And writing those plans on a calendar or grapgh of some sort.
4)I would use two charts, one that tracks my emition of media usage for relaxtion techniques, and the other of when I found myself becoming impatient.
5) As a reinforcement for this, I would reward myself with a movie at the theatre once a month. Hooping this reinforcement will help with my emiting the target behavior of patience.
6) The antecedent is trying to avoid the situations that I recognize as being patience aversives for me.
7) The adjustments that could be made are the number of times i use the media, or learning other methods of patience stimuli, because I don't have any interest in yoga. Perhaps allowing myself more time to find what works for me.
The behavior that I would like to elicit a change to is to spend more time working out.
1) Goal- Work out more
2) Target Behavior- Go to the WRC every week night at 8:00 for one hour.
3) Record- I would record how many days per week that I actually went to the WRC and how long that I was there.
4) Graph- My graph would have the title of “Trips to the WRC”, my Y axis would be labeled “Number of Trips”, and my X axis would be labeled “Time spent at WRC”.
5) Contingencies- If I meet my goal, I will reward myself with a Scratch cupcake every Friday.
6) Antecedents- I can use work as an antecedent to my working out behavior by working out right after work every day. Also I could put my tennis shoes by the door so when I see them, it will remind me that I need to go work out.
7) Implementing and Adjusting- I can adjust my workout schedule if I went swimming that same day while babysitting or for days that I have my workout class. Another time that I will need to adjust is the night before an exam, because I will need to dedicate my time to studying rather than fitness.
The behavior I would like to change is watch less T.V.
1. Goal - Watch less TV
2. Target behavior - only watch a half hour of TV a week night and none on the weekend, unless it is an important sporting event that would require more time.
3. record- I will record how much TV I watch a day. I will note what it was that I was watching (watching a sporting event almost always is longer that a half hour)
4. Graph - the graph will have amount of time watching TV by the half hour on the y axis and the day of the week on the x axis.
5. Contingencies - If I limit my TV watching to no more than a half hour a day for a week straight I will reinforce myself with an adult beverage at the end of the week.
6. Antecedents - The main antecedent before I emit the behavior of watching TV is sitting on the couch to eat dinner (after eating my dinner I get into a "food coma" and watch too much TV) . I could eat dinner at the dinner table instead, away from view of the TV.
7. Implementing and Adjusting - I may have to define more target behaviors to get the best results.
1)Ok. The example of writing more had me thinking. I am working on a novel and had originally set the goal of being half finished by the end of spring semester. After Be-mod I realized I needed a more concrete plan. SO my new overall behavior class goal is to increase the amount of writing I do for my novel.
2)the target behavior is to spend 45 minutes on Tuesday and Thursday afternoons dedicated to the novel. Acceptable behaviors for this time block include: Writing , revising, typing, editing, and brainstorming ideas for the novel.
3)Records: Previously I usually work on writing the novel best when I am in the library, without a computer. I usually edit and review the already written novel during My ancient Egypt class. Current weekly output on the novel is zero recently because I have been editing part one. Before editing it was about a half to a page per week.
4)Graphing. I primarily want to increase the amount of time spent on the novel. I will graph this to see if it meets the target behavior of 45 min on Tues and Thurs. I also will graph the amopunt of new written pages to see how the time helps in crease the amout written. Word count will not be counted because then I would be come distracted with trying to reach word counts.
5)I will begin by reinforcing at teh end of each week. I will then move teh reinforcement to two weeks. The reinforcer will depend on the amount of time logged into the behavior. The reward will be that I get to buy a cake mix at the end of the week. This is reinforcing because I enjoy making and eating cake. Also I have previously deprived myself of cake because I have a budget. I will vary the type of cake to avoid satiation. This is doubly reinforcing because my husband loves cake and will encourage my writing time, because he wants the reinforcer of cake. So I am manipulating him to manipulate me. If I write 2 or more pages by the end of the week I will add the bonus of frosting to my cake.
6)Antecedents: I will go to the library and find a quiet place up stairs. No distractions. I will only bring my writing materials and notebook. and printed out copy of previous writing.
7)I will start recording tuesday. There will probably be changes in the reinforcement schedule after I see how it works. I will also have to figure out when I can eat the cake and how much of it.
The behavior I would like to change is work out more.
1. Goal:
Work out more.
2. Define Target Behaviors:
Lift for one hour three times a week.
Run for 30 minutes twice a week.
3. Keep a Record:
I will keep a journal in my gym bag and keep track of weight and amount of reps when lifting weights and distance ran when running.
4. Graph a Baseline:
I will graph the amount of weight and reps to see my improvements.
5. Determine Contigencies:
I will reinforce myself with one hour of video games every night I work out.
6. Determine Antecedents:
Clear schedule so as to allow time to workout.
Work out with a friend so I can commit.
7. Implement and Adjust Contigencies:
I may need to adjust the amount of time or days to get better results.
The behavior I would like to increase is to do more cardio.
1. Goal- Do more cardio.
2. Target behavior- Run or jog for at least three hours a week, with a minimum of 10 minute blocks of continuous running or jogging.
3. Record- I will record every 10 minute plus session of running and/or jogging I do throughout the week.
4. Graph- The x-axis will be the days of the week, while the y-axis will be the time in minutes spent running or jogging (recording a minimum of ten minute sessions spent running or jogging).
5. Contingencies- If I reach my goal of running or jogging for 3 hours a week, while following my guidelines, I will reward myself by going golfing at the end of the week.
6. Antecedents- I have been hanging my gym card on the door handle to remind me to work out, and i put my gym bag next to the TV to remind me to run, and make me feel guilty for watching TV instead of going for a jog.
7. Implementing and adjusting- I may have to alter my time requirements to make the goal a little more feasible at first, and then adjust time requirements after I get used to getting back into the running groove.
The behavior i would like to elicit working out, to get my body into better shape.
1) Goal-To exercise more.
2) Target behavior-I want to get into a routine of running three times a week for it least a half an hour and lifting weights twice a week.
3) Record-I will record how long i can continually run for without stopping/walking. I will record how much time i spend lifting weights and how much weight i can lift.
4)Graph-The x-axis will be the days of the week, the y-axis will be the length of time i am able to continually run for(in minutes).
5)Contingencies- If i manage to keep to all of the goals of my target behavior i will reinforce this behavior by allowing myself to go out with my friends on the weekend.
6)Antecedents- I leave my bathing suit out on my dresser to remind me that i want to be able to be comfortable wearing it in public. Therefore making me feel the need to go work out and go running.
7)Implementing and adjusting- I may have to go back and forth in the beginning because i am not in shape and i get cramps and side aches. This making getting in shape a little less averse for me in the beginning making it easier as the weeks pass by.
A behavior I would like to change is what time I get up in the morning.
1) Set a goal of getting up earlier every morning.
2) Target behaviors
a. Being awake by 7 every morning
b. Being out of bed and moving by 7:30 every morning
3) The record I would keep would be a piece of paper on my mirror where I would write down what time I was up every day
4) My graph would be the days of the week and what time I woke up each day
5) Some antecedent’s will be moving my alarm clock farther away from my bed, going to bed sooner, and not drinking caffeine at night so I sleep better.
6) I will adjust my schedule to make sure that I have time to get stuff done at night if I can’t get up in the morning and I will keep trying to get in the habit of waking up early.
The behavior that I want to change is watching less television.
1. Goal-Watch less television.
2. Target Behavior- Watch 2 hours of television every night.
3. Record- Keep a notebook with the time of television watched every night.
4. Graph- I will graph the time of television watched every night.
5. Contingencies- Reward myself with a new piece of fishing equipment for each successful week.
6. Antecedents- Have alternative forms of entertainment (books, basketball) readily available. Keep log with remote.
7. Adjustments- I may have to adjust reinforcement based on time of year and money available. May have to make change to target behavior for weekends and special occasions.
The behavior I would like to change is I would like to swim more.
1. Goal-swim more
2. Target Behavior- Go to the pool at 7am every M/W/F and swim for one hour
3. Record-Keep a notebook/diary of swimming and how much I swam everyday. Also could record swim workouts the day before so I know exactly how much I would want to swim and make myself do it in the morning.
4. Graph-I would graph the days on the x-axis and the amount of swimming I did (m) on the y-axis in hopes of increasing my amount of swimming every week.
5. Contingencies- I will be rewarded every morning that I go swimming by going to breakfast afterwards.
6. Antecedents-Pack my backpack with swimsuit the night before
Ask my roommate to turn on the lights when she leaves before me so I wake up
Set my alarm clock accross the room so I have to go and get it to turn it off
Keep my blinds open so the sun comes through the windows in the morning
Put my notebook/diary into my swim bag so I never forget to record it
7. Adjustments- I would have to adjust if I ever acquired a job in the morning
If I had 8am class
If the pool changed schedule and was closed I would have to schedule around the pools hours, making different hours to swim.
I would really like to change my behavior in eating healthier.
1. My goal is to eat healthier.
2. My target behavior is to avoid sweets and unhealthy fats and sugars.
3. I will keep a record by making a daily food chart to show what I've eaten throughout the day.
4. I will make a line graph showing my progression on eating healthier.
5. I will reward myself with going out to eat with my friends, I will still be eating healthy though.
6. I will not buy unhealthy foods so I won't have to be around them, I won't snack in between meals, and I won't eat late at night.
7. The adjustments I might have to make are to not eat as much red meat and eat more chicken. I may not be able to eat everything I like in the dining center.
I am trying to increase the amount of time I spend doing writing exercises.
1. I want to freewrite more often to gain ideas and loosen up for writing my stories.
2. Goal- I want to spend at least ten minutes every other morning doing a freewriting exercise (writing without stopping or editing), beginning on March 26th.
3. Record- I will keep a record of how long I do this exercise each day. I will compare this to how often I do not complete this objective.
4. Graph- I will graph the amount of time I spend writing on the y-axis and the days I write on the x-axis of a graph. This will be a line graph because I think this will be the easiest to follow my progress.
5. Contingencies- For my reinforcement, I will have the pleasurable consequence of completing my goal for that week. I have noticed that when I do write something, having written is reinforcing in itself.
6. Antecedents- I will have to make sure I wake up early enough in the morning to have time before my classes. I will also have to do this before my wife wakes up, which shouldn't be difficult because I usually wake up before her. I will leave the notebook for these exercises on the kitchen table so I will see it when I get up and remember to write.
7. Adjustments- I may need to change my reinforcer if it isn't working.
The behavior I would like to change would be to volunteer more.
My target behaviors would be
1. Organize and participate in activities every Friday and Saturday at the boys and girls club for 2 hours per day.
2. Participate in tutoring and mentoring children at four oaks every other Saturday and Sunday for 2 hours per day.
3. Sign up for and attend volunteer activities provided by the Psychology club every month.
Record
I would keep my record on my notepad/organizer on my phone. I would start off recording what I normally do for a week so I have a base line. In it I would record the antecedents and consequences of my volunteering behavior. Then I would record where I volunteered for the day and how long I was there when I was working on my goal.
Graph
My graph would show the days on the x axis and how long I was at the place I volunteered on the y axis. I would use increments of half hours all the way up to about 3 hours.
Contingencies
I would use my favorite show as a reinforcer and every other Sunday I would watch both the show on and the one I DVRed from the previous week if achieve my behavioral goal of increasing my volunteering.
Antecedents
The antecedents I would have to help me achieve my goals would be to have commitments to the different places to volunteer. I would also have a few friends that would volunteer with me so if one decides to change their behavior I still have someone to help me stick to mine. I would not schedule anything for the times I would be volunteering and I would have 2 different babysitters lined up before the days.
Adjustment
I will stick with my schedule unless my babysitters back out or the places no longer need me to volunteer at that time and I will adjust accordingly.
the behavior I want to change is to run/walk more
1. goal - go on more runs/ walks
2. target behavior - run at least once per day]
3. record - write down when and for how long my runs are every day
4. graph - the x axis will be the day of the week and the y axis will be time of the length of my walks. I could also make another graph of the x axis would be the day of the weeks and the y axis would be how many runs per day
5. contingencies - I could reinforce myself with 5 dollars every time my run lasts more than 30min. I would then use that money to purchase a new pair of running shoes to keep reinforcing my running behavior.
6.Antecedents - keep my running shoes by the door so I look at them many times during the day, also have a treadmill so I can run inside if the weather is bad or during the winter
7. I will have to make adjustments to the different times of day I will go running or walking. If I know I will be busy during the evening or night time I will have to do it in the morning
The behavior I would like to change is to exercise more.
1. Goal: Exercise more
2. Target Behaviors: I will run for at least a mile without stopping every M/W/F.
3. Record: I will record my time and distance without stopping in a notebook when I am done. I will also keep a log of this online using my Nike+ sensor and app on my ipod.
4. Graph: On the x axis will be the days of the week, and the y axis will be how many miles I ran without stopping
5. Contingencies: I will reinforce myself by going out with friends on Friday if I reach my goal of running all week.
6. Antecedents: Set out my running clothes and shoes in the morning before I leave for class/work. I could also deprive myself from listening to music all day so I will want to go run so I can listen to music.
7. Adjustments: I may need to change the reinforcement if it isn’t reinforcing enough. I may also need to change the target behavior to increase the distance once I get into better shape. I may also need to change the days of the week I run depending what is going on that week.
Though I never drink pop I do consume a fairly large amount of caffeine in drinks like coffee and tea. Hence the behavior that I would like to emit is to drink less caffeine (as I sit in Starbuck's drinking a Venti dark roast coffee!)
Step 1: Set the goal-
Drink less caffeine each day
Step 2: Define the goal as a set of Target Behaviors-
Only drink one cup (16oz.) of coffee a day
Drink only decaffeinated teas
Do not drink energy drinks (aka Red Bull)
Step 3: Record-
I would keep a record of how much caffeine I do drink in a typical day. Since I only want to drink one cup of coffee a day I will record what I drink everyday (tea and the like include) on an app on my phone that tracks what you eat and drink. I'll do so for a month and keep track in that app. This app is able to specialize in telling me the ounces of caffeine and such in what I am consuming. This will give me a measure of how many milligrams of caffeine I am consuming on each day I log it.
Step 4: Graph a Baseline-
My graph will show the milligrams of coffee I drank each day. My app will provide this number. I want to keep it at a low number, but will need to see what a healthy number is first. My goal is the equivalent in one 16 ounce cup and no more. This graph will show how that number is across the course of a month measured daily.
Step 5: Contingencies I determined-
To increase the frequency of me drinking less caffeine each day I will reward myself at the end of the day with the opportunity to watch something on Netflix that night. If I go over my allotted amount of caffeine I cannot watch Netflix that night.
Step 6: Antecedents determined-
Rid the house of caffeinated teas.
Rid the house of energy drinks and also not purchase them.
Only make 16 ounces worth of coffee so I don't get tempted to drink more.
Discover alternative drinks without caffeine for my Starbuck's visits.
Download the app for my phone to track caffeine intake for the day.
Step 7: Adjust to the contingencies-
Make sure that I'm not watching Netflix throughout the day; I need to make the reward an actual thing I look forward to and not something I do even though I drink excessive amounts of caffeine. I can only watch it when I drink no more than 16 ounces of caffeine.
The behavior I am interestd in changing is increasing my overall class attendance.
1. My goal: Attend 90% of my weekly classes.
2. Target behaviors: Attend/sit in at least nine out of my ten classes a week.
3. Record: I will keep track of how often I go to my classes by puting a check-mark next to the class as it is listed in my planner. I will do this for 3 months.
4. Graph: on the x-axis I will list all of my class and on the y-axis I will record how often I attended a particular class in intervals of 10.
5. Contingiencies: I will reinforce myself by going out on Thursdays with my friends if I have not missed a single class that week (the previous four days).
6. Antecedents: Set several alarms for the following morning, causing myself to wake up numberous times. Preparing my homework fully so I will feel better about attnnding class. Telling others, friends in the class, that I will be at the next class, causing accountability.
7. Adjustments: The antecedents might not be enough to get to me ALL of my classes-most of them, but not all. Also, I think in order for this to truy work the CONSEQUENCES of NOT going to class would have to be worse than they already are right now.
The goal I selected is more effective study habits. Studying is not a single behavior but involves many different specific behaviors. I have broken effective studying down into three more specific sets of behavior. These are Time Management, Organization, and Setting. I will focus on time management
1)Goal: More effective studying
2)Target behavior: Increase study time by 5 minutes each day for two weeks.
3)Record: Record total number of study minutes each day, plot cumulatively.
4)Graph: The X axis contains the days of the week for two weeks. The Y axis is cumulative number minutes studied.
5)Contingencies: I will earn 15 minutes of video game play each day that I meet the Target Behavior of increasing study time by 5 minutes.
6)Antecedents: Post graph next to desk in dorm room; also a sign that says 5 minutes earns you 15. No video game playing until studying is done.
7)Adjustments: I may need to change the time added for studying, 5 minutes may be too little. I may need more than one kind of reinforcer. I may need to look at how I time my studying and how I can keep the total time for the day. I may need a cut-off time in the evening after which a reinforcer cannot be earned. I may need a rule that I cannot study for just 5 minutes and that count as added time.
The behavior I would like to change is amount of time I clean.
1) Goal- Clean more so my home is more together
2) Target Behavior- Have a deep cleaning day once a week
3) Record- I would keep a journal on my phone and also I could make a chart with the items of things that I wanted to clean. Record what day of the week I deep clean.
4) Graph- My graph would show which day I deep cleaned my house and exactly what items I cleaned.
5) Contingencies- I would reward myself with having the feeling of a clean house. I would also reward myself of 1 strawberry banana smoothie every Sunday night if I did my deep cleaning for that week.
6) Antecedents- My antecedents are allowing myself to relax more now that my house would be clean. I’m the type of person that can’t concentrate unless my house is clean. I would feel more organize which would result in my life feeling more overall organized. When I have nothing going on, I could organize my closet or go through my junk drawer.
7) Adjust- I would keep doing everything the same and if it’s not working, than I would adjust my target behavior.
The behavior I would like to change is increase my studying time.
1.) Goal: Study more often and within a longer time frame before tests.
2.) Target Behavior: Increase my stuyding times to two times per week for 3 hours each.
3.) Record: I will record in my daily planner what days I study on and for how long.
4.)Graph: The X axis would contain the days I studay for 1 week intervolts, and the Y axis is the total amount of time studied.
5.)Contingencies: For every week that I complete 2 days and 6 hours of studying I will reward myself by going out on the weekends instead of staying in to study.
6.) Antecedents: I will post a sign on my tv that says: studying now rewards beer on Friday.
7.) Adjustments: I may need to plan out my entire day, such as work and other activites so I know when studying will work best for me. I may also need to adjust the time and days that I study in, I could change it to studying 3 days a week for 2 hours. I may also need a reinforcer throughout the week rather having it only on the weekends.
The behavior I would like to modify is doing better in school.
1. My goal is to get better grades in school
2. Target behaviors: I want to attend all my classes every week and read over my notes after each class.
3. I will record it on a chart that I attend every class, and make a check mark next to the class if I read over the notes after.
4. The X axis would be the classes I attended, and the Y axis would be if I read my notes after class.
5. The contingencies are if I go to all my classes and read all my notes, I can go out on Friday and Saturday nights.
6. I would take out my notes and put them in a noticable place after class so I can see them all day until I read them. I will also write my weekend plans down so I know what I will miss if I don't go to all my classes and read my notes.
7. I may have to adjust my class attendence on being sick or if other important things come up, and I might also have to work right after class so I will have to catch up on my notes when I can.
The behavior I would like to change is going to bed earlier.
1. My goal is to go to bed before midnight every school night.
2. I want to go to bed in between the hours of eleven and midnight every school night in order to get at least eight hours of sleep a night so I'm not tired during the day.
3. I will keep a log on my computer; an excel sheet that will transfer over into a line graph.
4. My excel sheet will transfer over into a line graph. The X axis would be what time I go to bed, and the Y axis would be what day it is.
5. The contingencies will be that if I get to bed by midnight every night throughout the weeknights, I get to go to a frozen yogurt place or some other ice cream place at the end of the week on a Sunday afternoon.
6. My antecedents would be getting my homework done right after I'm done with class. I would also need to make sure that I don't go out and do things on school nights like going out late to get ice cream.
7. I may have to adjust how often I go out to get ice cream to only doing it like once a month or something just so I don't become satiated with eating ice cream every week.
The behavior I want to change is being happier.
1. Set the goal: My goal is to feel happier through out the day by thinking more positively.
2. Define/Specify the Goal as a set of Target Behaviors: I would like to have at least 4 positive internal conversations with myself between 3pm and 10pm, which seems to be more negative emotional times in my day.
3. Keep a Record: Every time I have a positive conversation with myself, I will write a star in my planner with reminders of the general subject and times of each conversation.
4.Graph a Baseline: I will begin graphing this on a line graph. My X axis will be days of the week and my Y axis will be the number of positive internal conversations I have.
5. Determine Contingencies: The contingencies will be feeling happier through out the day and more positive about the circumstances in life. Also if I can stay positive through out the week, on the weekend I will reward myself with an activity I love to do like seeing a movie or going to a sporting event.
6. Determine Antecedents: The antecedents in my life would be eliminating the things that put me in a bad move, like people that are constantly negative around me or finding a new job.
7. Implement and adjust the contingencies. Some things I may not be able to change, however I could change my attitude and have a more positive on things that used to bother me.
Terms: behavior, goal, target behavior, record, graph, baseline, x axis, y axis, contingencies, antecedents.
The target behavior I want to emit is reading more.
1) Set the goal: My goal is to read books more often to use my time wisely (compared to watching TV)
2) Define/Specify the goal: I plan to read at least one book per month. I will read at 30 minutes a night which will result in about 30 or so pages.
3) Keep a record: For each number of pages I read I will reinforce myself with that much TV time (# of pages read= # of minutes I can watch TV)
4) Graph a baseline: I will use a line graph to show my progress of my target behavior. The X axis would be the time I spent reading and the Y axis will be the number of pages read.
5) Determine contingencies: Reading more each night will make me value my TV watching because the time spent reading will reflect on the amount of TV I get to watch.
6) Determine antecedents: The antecedents I would have would be finding books I want to read and would find enjoyable. Choosing a book that isn't interesting will make this entire goal hard to achieve.
7) Implement and adjust the contingencies: I will be able to change where I read whether it's at a quieter place like the library rather than at my apartment here roommates can be a distraction. Also I can put two days of reading together for one hour in case I have too much homework and won't have time to read.
The behavior I would like to change more is to spend less time on Facebook.
1)Goal= Do less online shopping (and shopping in general, problem is really only for online).
2)Target Behavior= cold turkey, log out of any and all shopping websites and don't even visit the sites.
3)Record= I will keep a planner check list by days of which I do not visit any shopping site (unless for a vital reason).
4)Graph= my graph will be of y-axis being number of times accessing an online shopping website. Any time the line (that should stay at zero) deviates from that position, a reward will be withheld.
5)Contingencies= I will reward myself with 4 Queens for every week I do not visit any online shopping sites at all.
6)Antecedents= Log out of websites (like eBay) so if I click my bookmark I will have to log in and hopefully stop myself. Get rid of any bookmarks linking to online shopping websites. Use my computer and iPod as little as possible.
7)Adjust= change reward schedule if things don't seem to be working out.
#1-Set Goal.
My goal would be to complete my accounting homework prior to classtime.
#2-Define/Specify the Goal as a set of target behaviors
-completing all the steps of each accounting problem until I have found the correct solution.
-If I am unable to find the correct solution, ask my husband who is an accounting major.
-Complete the above points prior to 10 pm the night before class.
#3-Keep a record
In order to keep track of this, I will set an appointment in my calendar that is devoted to my accounting homework. I will set the appointment as an alarm that will ring and remind me to do this. When I have completed it I will change the event name to "Accounting Completed".
#4-Graph a Baseline
I will graph based on two times, a graph of when I begin the homework on average and a graph of the time that I complete the homework. Essentially my graph will have to lines show the duration of time spent on the accounting homework.
#5-Determine Contingencies
There are two ways I could reinforce this behavior.
1)By doing the homework ahead of time, I will have less stress upon myself as I attempt to complete the homework and fully understand it without having to cram for the test.
2)As a reinforcer, I could allow myself to watch Netflix for 1 hour after completion of my accounting homework.
#6-Determine Antecedents
I covered this above but with the events that would keep track of my progress, I would include an alarm that would remind me that the 10 PM deadline is approaching.
#7-Implement and adjust the contingencies
Increasing rewards,such as allowing myself multiple hours of Netflix or some other enjoyable activity directly related to the days of emitting the target behaviors.
Behavior I would like to change: Getting more sleep.
#1, Goal- To receive at least eight hours of sleep every night.
#2, Define/Specify the goal as a set of target behaviors- Be in bed by 10 pm every night in order to be up at 600 am every morning and still get 8 hours of sleep.
#3, Keep a Record- Write on a calendar what time I go to be every night and do the math in the morning to find out how long I had slept.
#4, Graph a Baseline- Graph how many hours of sleep I receive each day.
#5, Determine Contingencies- If I get enough sleep from Monday-Friday I will watch a movie and stay up late on Saturday.
#6, Determine Antecedents- Keep the calendar in a visible, highly traveled area.
#7, Implement and Adjust Contingencies- Make adjustments when unforeseeable circumstances arise or it is improbable to have eight hours to sleep.
I would like to change my behavior by improving my harmonica playing.
1. My goal is to be able to play powerful blues solos.
2.-The precise initial goal is to learn to play roadhouse blues by the doors.
-I plan to start a schedule to practice for an hour each day in the evening.
3. To keep a record, after every practice that I have, i can check off that day on the calendar and take some notes about that practice session.
4. I will graph my progress by charting my progress of being able to accurately play the song until I can play the whole thing. The x-axis will chart time via the days of the week, and the y-axis will chart the amount of the song i am able to play at the end of a given practice in minutes and seconds.
5. If I practice every day in a given week and make chartable progress, then i will play a round of golf as a reward.
6. I plan to keep my progress chart and practice notes in plain sight on my desk and leave the calendar where I chart my practicing on an open spot on the wall.
7. I may have to adjust my schedule to set my practice times in the morning or alternate between morning and evening if my practice schedule gets constrained
A behavior that I would like to change is the frequency with which I exercise.
1.) Set Goal: Emit the behavior of working out more often.
2.) Define/Specify the Goal as a set of Target Behaviors: Go to the WRC at 3:00 pm. every Monday through Friday and stay there for at least one hour. Run on the treadmill or elliptical for 30 minutes of that hour and then spend the rest of the hour engaging in any type of activity that raises my heart rate above 165 beats per minute.
3.) Keep a Record: I would keep a behavioral diary on my phone and record my workout behaviors on this. I would record my workout in my diary right after I completed my workout so that it would be accurate and I would be less likely to forget anything. Also, I always have my phone on me so this would be very handy for me. When I pick up my phone after my workout I could just enter the date, amount of time spent at the WRC, how much time I spent on each activity, what I was doing before I came to work out, and how I was feeling afterwards. I would then save this in the notebook application on my phone so that I could use this information later when making a graph.
4.) Graph a Baseline: To record my workout behaviors I would create a line graph using Excel and print it out at the end of each week. The title of my line graph would be Amount of Time Spent Working Out. The y-axis, which is the dependent measure, would be labeled Minutes Spent Working Out and would range from 0 minutes to 160 minutes (or as high as needed). The x-axis would be labeled time and would contain the days of the week, Monday through Friday.
5.) Determine Contingencies: I would reinforce myself with a scoop of ice cream every Friday if I completed all of my target behaviors for the week. This would be a fixed interval schedule of reinforcement because a certain amount of time has to pass before I get reinforced. It is fixed because I would get reinforced every Friday and this would not vary.
6.) Determine Antecedents: I would be able to control the antecedents to make this goal a little easier to accomplish. By setting an alarm on my phone I would have to stop what I was doing and looking at the reminder on the phone would remind me to head to the WRC to work out. Also, I could set my work out clothes on my bed so that when I walk into my room after class and get ready to watch TV for a bit, I would be reminded that I need to work out shortly.
7.) Implement and Adjust the Contingencies: I could adjust my schedule if I was sick that day or if work called and I had to go in during that time. In these cases I could just move the time around or do double the next day. Also, if ice cream no longer was reinforcing, or if I decided that I wanted to eat healthier, I may have to change the reinforcer to something that I find more reinforcing and that works with my goals I have set for myself. Also, if I had a large paper of exam the next day I may have to skip a work out because school is more important to me than working out is. As my schedule changes over the summer I may also have to change the time I want to work out from 3:00 pm. to a time that would work better with my new schedule.
1. Goal: Gain 50 pounds
2. Target Behaviors:
a: Buy calorie-specific groceries for the week every sunday evening.
b: Design 500 calorie meals on Sunday nights
c: Prepare high-calorie snacks every morning ahead of time to consume at pre-determined time intervals
d: Design workouts that highlight most weight gain effective body parts
e: Consume meals and complete workouts consistently until goal weight is met
3. Keep a Record
Record items purchased at store according to price and calorie count. Organize them into snacks and meals and record when they were consumed. Record calorie totals for each day. Record weight in the morning and in the evening. Calculate calories consumed each day and weight gained each day.
Record each time a workout is completed. Weight lifted, number of reps and length of workout. Calculate increases in weight and reps compared to body weight gained.
4. Baseline
Two graphs. One graph would be calories consumed compared with weight gained. The other graph would be weight lifted with weight gained.
5. Contingencies
Hour of video games for every hour spent weight lifting. Every day that calorie total is reached I get to indulge in unhealthy habits. FR schedule.
6. Antecedants
I will have high calorie snacks available at all times. Keep some in my backpack and keep some at work. Set an alarm on cell phone that goes off everytime calories need to be consumed. Pictures of ideal weight and reminders in room, bathroom, car, living room, everywhere.
7. Implement/adjust contingencies
Sick one day, next day consume more calories. If no gym is available, make use of area available at the time. There really is not much of an excuse for not completing target behaviors.
1. Set goal: Have more money.
2. Define/Specify the goal as a set of target behaviors: Voulnteer to work more shifts, talk to my managers about being scheduled more, donate plasma, sell things I don't need.
3. Keep a record: Print off/keep bank statements, ask for receipts and don't lose them, watch my spending (especially on things I don't need).
4. Graph a baseline: From step three, I would know how much I spend and graph each month how much I spent. The y axis would be amount in dollars and the x axis would be the last day in each month.
5. Determine contingencies: Emergency situations like flat tires, or trips home cost about $80 on average in gas. Plus I'm getting an apartment in May, so I will be spending more that month then I have been to get the things I need to live.
6.Determine antecedents: Only keep a specified amount in my checking and the rest in my savings, this should be easy because I have the option of online banking.
7. Implement and adjust the contingencies: Maybe have two debit accounts, one for emergencies only and the other for regular spending with my monthly budget on it and the extra in savings. I would but my emergency debit card in a place that other important items/documents go, like a lock box.
The behavioral goal I would like to change is: talk to my mother more often
Step #1 (Set Goal): Talk to my mother more
Step #2 (Define/Specify the Goal as a set of target behaviors):
1. Call my mom 3 times a week
2. When I call my mom, talk for at least 30 minutes
3. E-mail her updates once a week
Step #3 (Keep a Record): Keep a record on my phone of our conversations and how long they last
Step #4 (Graph a Baseline): I would make a graph of my time spent on the phone with my mom, using the y-axis as the time (in minutes) and the x-axis as days of the week, so I know how long and on what days I am spending on the phone with her.
Step #5 (Determine Contingencies): I will use a reinforcer of free time/relaxing time after each phone call.
Step #6 (Determine Antecedents): To help change the environment to help elicit my desired behavior, I can write in my planner reminders to call my mom, or set alarms and notices on my cell phone.
Step #7 (Implement and Adjust the Contingencies): I could have set times of the day and days of the week designated for calling my mom, times when it works for both of us, instead of it being random so there is more structure.
The behavior I would like to change is stay in touch with my friends more.
The six steps are:
1) Talk to my friends more
2) Call 2 friends twice a week for atleast 20 min
3) Write down when I call them and who I talk to and for how long
4) My graph would be of days of which I talk to them in the week and for how long
5) My antecedent would be to keep my phone available along with having pictures of my friends that would help me in remembering to contact them.
6) I will adjust the day and possibly the amount of time depending on who I am talking to and with their schedule I may have to call more then once to reach my minimum of 20 min.