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Behavior Change Contract

The document outlines a behavior change contract for a person who wants to get more sleep. Their goal is to average 7-8 hours of sleep per night, up from their current 6.45 hours. Barriers to better sleep include using their phone late at night and watching TV in bed. The strategies identified to overcome these barriers are to stop using phone at 11:30pm and turn off the TV then as well. Short term goals to work towards the long term goal include getting ready for the next day by 9pm and moving the phone from the nightstand. Rewards for meeting goals include a free food day and new hat. The long term reward for achieving 7-8 hours of sleep regularly will be a new pair of

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1K views

Behavior Change Contract

The document outlines a behavior change contract for a person who wants to get more sleep. Their goal is to average 7-8 hours of sleep per night, up from their current 6.45 hours. Barriers to better sleep include using their phone late at night and watching TV in bed. The strategies identified to overcome these barriers are to stop using phone at 11:30pm and turn off the TV then as well. Short term goals to work towards the long term goal include getting ready for the next day by 9pm and moving the phone from the nightstand. Rewards for meeting goals include a free food day and new hat. The long term reward for achieving 7-8 hours of sleep regularly will be a new pair of

Uploaded by

api-300611443
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Behavior Change Contract

Choose a health behavior that you would like to change, starting this quarter or semester. Sign the contract at the bottom
to affirm your commitment to making a healthy change and ask a friend to witness it.

My behavior change will be:


Get more Sleep. Last week I averaged about 6.45 houres and would like to get 7 to 8 every night.
My long-term goal for this behavior change is:
Feel more rested and get to sleep at an earler time.

Barriers that I must overcome to make this behavior change are (things that I am currently doing or situations that
contribute to this behavior or make it harder to change):

Being on my phone late at ningt.


Not getting things set out for the the next day. I am having to get up earlier to get things ready.
When not on phone I will be watching the telivition while I am laying in bed.

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The strategies I will use to overcome these barriers are:

Put down my phone at 11:30 every night.


Turn off the T.V. at 11:30 every night.
Get things set out and ready for the next day.

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Resources I will use to help me change this behavior include:

a friend/partner/relative: I will have my wife help keep me on track.


a school-based resource: I can use the gym at the school to get exercise and that can help me feel tired at night.
a community-based I can use the gym by my house when I am not a school to workout at .
resource: I can reread Microresolution Small Move Big Change.
a book or reputable website:

In order to make my goal more attainable, I have devised these short-term goals.

Start getting stuff ready for the next day at 9pm 15-Feb-18 One free food day.
Short-Term Goal Target Date Reward
Move phone from my nightstand to the bathroom. 10-Feb-18 Date night with wife.
Short-Term Goal Target Date Reward
No more hitting snooze on my alarm in the morning. 5-Feb-18 New hat.
Short-Term Goal Target Date Reward

When I make the long-term behavior change described above, my reward will be:
Behavior Change Contract
New workout shoes. Target Date: 28-Apr-18

I intend to make the behavior change described above. I will use the strategies and rewards to achieve the goals that will
contribute to a healthy behavior change.

Signed: Steven Davis 1-31-18 Witness: Raschelle Davis 1-31-18


1.00 Date 1.00 Date
Contact # Contact #

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