Behavioral change journal
Step #1:
In the first step of Entry #1 you are evaluating your health across all dimensions of wellness. You need to first give yourself a score from 1 (low) – 10 (high). Then for each dimensions of wellness identify two specific behaviors that you could change that would help you increase your health in that dimension.
Physical wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Emotional/Mental wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Interpersonal/Social wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Intellectual wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Environmental wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Spiritual wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Cultural wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Occupational wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Financial wellness
Rating (1-10):
2 Target Behaviors I could change are
1:
2:
Step #2: Target Behavior
Look at the target behaviors you listed in step #1 and choose just one of them to focus on for this behavior change journal assignment. Although I am sure you have several you’d like to change, please choose only one specific behavior!
The specific target behavior I will work on changing is:
Step #3: History
What is the history of this target behavior? (note: reviewing your history may be important in order to complete your SMART goals)
The history of my target behavior is:
Step #4: Motivation
Motivation is very important in order to successfully change. If you are not motivated to change you may need to find ways to increase your motivation.
I am motived to change this behavior because:
Step #5: Behavior Change Plan
It is now time to write your behavior change plan. Remember you are changing one specific target behavior. You must decide what your goal is, or what you hope to achieve by the end of the 6 weeks, and then what you will do each week to help you achieve your 6-week goal. You must make your goals SMART goals, this means your goals are specific, measurable, attainable, realistic, and time-frame specific. Your weekly SMART mini-goals shoud increase each week to help you progress until you reach your 6 week goal. Your weekly goals should NOT be the same each week, think of the weekly goals as baby steps to achieving your final goal.
Here is an example:
My target behavior is to eat more fruits and vegetables. My goal by the end of 6 weeks is to be eating 5 servings of fruits and vegatables every day. My goal for the frist week is to eat at least 1 serving of fruts/vegetables each day. In week 2 my goal is to have 2 servings of fruits/vegetables each day. Week 3 I will have 3 servings each day” and so on. I will record my data by keeping a spreadsheet in which I will record the fruit or vegetable I ate each day and how many servings I had.
My goal by the end of 6 weeks is to:
My week #1 SMART goal is:
My week #2 SMART goal is:
My week #3 SMART goal is:
My week #4 SMART goal is:
My week #5 SMART goal is:
How will you measure and record your progress (record your data)?
What are the strategies you plan to use to promote the change?
Do you foresee any barriers that might get in your way?
Lastly, do you have any additional questions about this assignment that either Professor or your class members can help to answer?
