Scribd Logo
Upload

Welcome to Scribd!

  • 1K views

    Behavior Change Contract

    Uploaded by

    api-300611443
    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

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Behavior Change Contract

    Uploaded by

    api-300611443
    1K views2 pages
    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

    Original Title

    behavior change contract

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    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

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    1K views2 pages

    Behavior Change Contract

    Uploaded by

    api-300611443
    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

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    You are on page 1of 2

    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.

    1.
    2.
    3.

    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.

    1.
    2.
    3.

    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 #

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy