PSY 102 RS T4 Behavior Modification Plan Essay
PSY 102 RS T4 Behavior Modification Plan Essay
PSY 102 RS T4 Behavior Modification Plan Essay
Learning, Motivation, and Health Behavior Modification Plan Worksheet
Learning, Motivation, and Health Behavior Modification Plan Worksheet
Behaviors I Wish To Change
A sedentary lifestyle is a behavior that I have learned from my parents. I barely exercise or eat healthy meals. Being inactive can lead to adverse health outcomes, including weight gain, poor circulation, and an increased risk of chronic diseases such as diabetes and heart disease. At the moment I weigh 70kgs, meaning I’m overweight. Changing this behavior by engaging in regular physical activity, such as walking or biking, can improve cardiovascular health, boost energy levels, and promote weight loss (Bonilla et al., 2023).
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Poor sleeping habits is also a behavior I engage in. Not getting enough sleep, o having poor quality sleep can lead to a range of health problems, including increased risk of obesity, diabetes, and heart disease. Changing this behavior through establishing a regular sleep routine, avoiding caffeine and screens before bedtime, and creating a comfortable sleep environment can improve overall health and well-being (Bonilla et al., 2023)
Consuming a diet high in processed and sugary foods can lead to weight gain, increased risk of chronic diseases, and poor energy levels (Crimarco et al., 2022). I take a lot of unhealthy foods. Changing this behavior by incorporating whole, unprocessed foods and reducing sugar and processed foods intake can improve digestion, boost energy levels, and reduce the risk of chronic diseases.
Negative self-talk is also a behavior I regularly engage in. Engaging in negative self-talk, such as constantly criticizing oneself, leads to feelings of low self-esteem and depression. Changing this behavior by practicing positive self-talk and self-compassion can improve mental health, boost self-esteem, and increase feelings of happiness and well-being. Additionally, I take excessive alcohol consumption. Drinking too much alcohol can lead to liver damage, increased risk of accidents and injuries, and alcohol dependence. Changing this behavior by moderating alcohol consumption, setting limits on drinking, and seeking support for alcohol dependence can improve overall health and well-being.
Sedentary Lifestyle
One of my behaviors that directly impacts all of the other behaviors I have and can be modified to improve my overall health and well-being is sedentary behavior. Sedentary behavior refers to the time spent sitting or lying down while engaging in activities such as watching television, playing video games, or using a computer. Prolonged sedentary behavior has been linked to an increased risk of chronic diseases, such as type 2 diabetes, cardiovascular disease, and obesity (Bonilla et al., 2023). My specific, realistic, and measurable goal to modify this behavior is “I will engage in at least 150 minutes of moderately-intensive aerobic physical activity per week, and in addition, reduce my daily sedentary time to less than 8 hours per day.”
Moderate-intensity aerobic physical activity includes brisk walking, cycling, or swimming, among others. This goal aligns with the current physical activity guidelines recommended by the American Heart Association and the CDC for adults in preventing lifestyle diseases (Roger et al., 2020). To achieve this goal, I will gradually increase my physical activity level by starting with short and low-intensity exercise sessions and gradually increasing the duration and intensity over time. Additionally, to reduce my sedentary time, I will also incorporate more movement throughout the day by taking regular breaks to stand up, stretch, and walk around. According to Roger et al. (2020), reducing sedentary behavior and increasing physical activity can improve overall health and reduce the risk of chronic diseases. For example, a study by Omura et al. (2020) found that breaking up prolonged sitting time with short bouts of light activity, such as standing or walking, was associated with lower waist circumference and blood glucose levels in adults and increasing physical activity level was associated with lower risk of type 2 diabetes in adults.
Appropriate And Obtainable Reinforce For Sedentary Behavior
It is crucial to modify sedentary behavior to improve overall health and well-being. Selecting an appropriate and obtainable reinforcement can help promote behavior change in sedentary individuals. An appropriate and obtainable reinforcement for reducing sedentary behavior is the addition of a physical activity tracker, as stated by Koorts et al. (2022), since it directly relates to the behavior of reducing sedentary time and promotes physical activity. Additionally, adding a physical activity tracker can serve as a positive reinforcement for reducing sedentary time and promoting physical activity.
Another obtainable reinforcement for reducing sedentary behavior is social support. Social support provides social reinforcement for behavior change and can encourage individuals to engage in physical activity. Social support can be in the form of a workout buddy, a group fitness class, or an online support group. Dogra et al. (2022) show that social support is effective in promoting physical activity and reducing sedentary behavior in adults. Not forgetting, to reduce sedentary time, an appropriate and obtainable reinforcement is the addition of a fun physical activity to act as an alternative to sedentary behavior. Fun physical activities, like dancing, hiking, or playing a sport, provide health benefits, such as improving cardiovascular health, reducing stress, and promoting mental well-being.
Schedule Of Reinforcement
In increasing physical activity to reduce a sedentary lifestyle, a continuous reinforcement schedule may not be practical as it would require immediate and consistent reinforcement for each instance of physical activity (Grison & Gazzaniga, 2022). Instead, a fixed ratio schedule of reinforcement should be used, where reinforcement is provided after a specific number of instances of the desired behavior. For instance, a fixed ratio schedule of 10 could mean that I reward myself after every 10 instances of engaging in physical activity. This can provide a sense of accomplishment and motivation to continue engaging in physical activity, even when it may not be immediately reinforced.
Furthermore, a variable ratio schedule of reinforcement can also be used, where the number of instances required for reinforcement varies but is still centered around an average number. This can create a sense of unpredictability and excitement, making the individual more likely to engage in physical activity (Grison & Gazzaniga, 2022). Ultimately, the schedule of reinforcement selected should be based on the individual’s needs, preferences, and the nature of the behavior being targeted. It should also be flexible and subject to modification based on the individual’s progress and response to the reinforcement strategy.
The Role Of Motivation In Behavior Change
Motivation is a key factor in behavior change, particularly when it comes to making changes related to sedentary behavior. Factors that can motivate behavior change when it comes to reducing sedentary behavior include Intrinsic Motivation, whereby there is an internal drive to engage in a behavior because it is personally rewarding or enjoyable. In the context of reducing sedentary behavior, intrinsic motivation is motivated by a desire to feel healthier, stronger, and more energized. Extrinsic Motivation refers to external factors that drive behavior change, such as rewards or punishment.
In relation to reducing sedentary behavior, extrinsic motivation comes come from a desire to avoid negative consequences, such as the increased risk of chronic diseases, or to receive rewards, such as praise from others or a tangible reward (Grison & Gazzaniga, 2022). The presence of social support, such as encouragement from friends or family, can motivate behavior change by providing a sense of accountability and encouragement.
It is important to identify and utilize these motivating factors to increase my likelihood of success in behavior change related to sedentary behavior. For example, I can increase my intrinsic motivation by setting achievable goals aligning with my values and interests, such as walking during their lunch break. Utilizing extrinsic motivation through rewards, such as treating oneself to a favorite activity or item after reaching a goal, can increase motivation to reduce sedentary behavior (Grison & Gazzaniga, 2022). Supportive individuals do provide accountability and encouragement, therefore increasing motivation.
References
Bonilla, D. A., Peralta-Alzate, J. O., Bonilla-Henao, J. A., Cannataro, R., Cardozo, L. A., Vargas-Molina, S., Stout, J. R., Kreider, R. B., & Petro, J. L. (2023). Insights into non-exercise Physical Activity on control of body mass: A review with practical recommendations. Journal of Functional Morphology and Kinesiology, 8(2), 44. https://doi.org/10.3390/jfmk8020044
Crimarco, A., Landry, M. J., & Gardner, C. D. (2022). Ultra-processed foods, weight gain, and co-morbidity risk. Current Obesity Reports, 11(3), 80–92. https://doi.org/10.1007/s13679-021-00460-y
Dogra, S., Copeland, J. L., Altenburg, T. M., Heyland, D. K., Owen, N., & Dunstan, D. W. (2022). Start with reducing sedentary behavior: A stepwise approach to physical activity counseling in clinical practice. Patient Education and Counseling, 105(6), 1353–1361. https://doi.org/10.1016/j.pec.2021.09.019
Grison, S., & Gazzaniga, M. (2022). Psychology in Your Life. Wwnorton.com. https://digital.wwnorton.com/psychlife4-598902
Koorts, H., Timperio, A., Abbott, G., Arundell, L., Ridgers, N. D., Cerin, E., Brown, H., Daly, R. M., Dunstan, D. W., Hume, C., Chinapaw, M. J. M., Moodie, M., Hesketh, K. D., & Salmon, J. (2022). Is level of implementation linked with intervention outcomes? Process evaluation of the TransformUs intervention to increase children’s physical activity and reduce sedentary behaviour. The International Journal of Behavioral Nutrition and Physical Activity, 19(1), 122. https://doi.org/10.1186/s12966-022-01354-5
Omura, J. D., Carlson, S. A., Brown, D. R., Hopkins, D. P., Kraus, W. E., Staffileno, B. A., Thomas, R. J., Lobelo, F., Fulton, J. E., & American Heart Association Physical Activity Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. (2020). Built environment approaches to increase physical activity: A science advisory from the American heart association. Circulation, 142(11), e160–e166. https://doi.org/10.1161/CIR.0000000000000884
Roger, V. L., Sidney, S., Fairchild, A. L., Howard, V. J., Labarthe, D. R., Shay, C. M., Tiner, A. C., Whitsel, L. P., Rosamond, W. D., & American Heart Association Advocacy Coordinating Committee. (2020). Recommendations for cardiovascular health and disease surveillance for 2030 and beyond: A policy statement from the American heart association. Circulation, 141(9), e104–e119. https://doi.org/10.1161/CIR.0000000000000756
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Behavior Modification Plan
Behavior modification uses operant conditioning techniques to change undesirable behaviors. Once a behavioral excess or deficit is identified, secondary reinforcement is identified and applied to create desired changes. Behavior modification is often implemented in an attempt to improve overall health and wellbeing. The purpose of this assignment is to illustrate your understanding of behavior modification. Use the “Behavior Modification Plan” document to complete your assignment.
While APA style is not required for the body of this assignment, solid academic writing is expected, and documentation of sources should be presented using APA formatting guidelines, which can be found in the APA Style Guide, located in the Student Success Center.
This assignment uses a rubric. Please review the rubric prior to beginning the assignment to become familiar with the expectations for successful completion.
You are required to submit this assignment to LopesWrite. A link to the LopesWrite technical support articles is located in Class Resources if you need assistance.
Attachments
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Behavior Modification Plan (Obj. 4.1 and 4.3) – Rubric Total 130 points
Criterion 1. Unsatisfactory 2. Insufficient 3. Approaching 4. Acceptable 5. Target
|
Five Personal Behaviors |
0 points |
15.21 points |
17.55 points |
19.89 points |
23.4 points |
| Provide a list of five behaviors you wish to change, and how changing each behavior would improve your | Writing omits or incompletely explains five behaviors and how changing each would improve well-being. | Writing inadequately describes five behaviors and how changing each would improve well-being. The | Writing adequately describes five behaviors and how changing each would improve well-being. The | Writing clearly describes five behaviors and how changing each would improve well-being. The description is strong | Writing expertly describes five behaviors and how changing each would improve well-being. The |
| health and well-being. | explanation is weak and missing evidence to support claims. Writing demonstrates a poor understanding of the topic. | explanation is limited and lacks some evidence to support claims. Writing demonstrates a basic understanding of the topic. | with sound analysis and some evidence to support claims. Writing demonstrates an understanding that extends beyond the surface of the topic. | description is comprehensive and insightful with relevant evidence to support claims. Writing demonstrates an exceptional understanding of the topic. | |
|
Select and Describe One Behavior |
0 points |
15.21 points |
17.55 points |
19.89 points |
23.4 points |
| Create a realistic, specific, and measurable goal to modify one of the behaviors. | Writing omits or incompletely explains a realistic, specific, and measurable goal to modify one of the behaviors. | Writing inadequately explains a realistic, specific, and measurable goal to modify one of the behaviors. The | Writing adequately explains a realistic, specific, and measurable goal to modify one of the behaviors. The | Writing clearly explains a realistic, specific, and measurable goal to modify one of the behaviors. The | Writing expertly explains a realistic, specific, and measurable goal to modify one of the behaviors. The |
| explanation is weak and missing evidence to support claims. Writing demonstrates a poor understanding of the topic. | explanation is limited and lacks some evidence to support claims. Writing demonstrates a basic understanding of the topic. | description is strong with sound analysis and some evidence to support claims. Writing demonstrates an understanding that extends beyond the surface of the topic. | description is comprehensive and insightful with relevant evidence to support claims. Writing demonstrates an exceptional understanding of the topic. | ||
|
Identify a Reinforcer |
0 points |
15.21 points |
17.55 points |
19.89 points |
23.4 points |
| Select an appropriate and obtainable reinforcer. Describe why the reinforcer was selected and how it relates to the | Writing omits or incompletely describes an appropriate reinforcer, why the reinforcer was selected, and | Writing inadequately describes an appropriate reinforcer, why the reinforcer was selected, and how it | Writing adequately describes an appropriate reinforcer, why the reinforcer was selected, and how it | Writing clearly describes an appropriate reinforcer, why the reinforcer was selected, and how it | Writing expertly describes an appropriate reinforcer, why the reinforcer was selected, and how it |
| behavior you are proposing to change. | how it relates to the behavior. | relates to the behavior. The explanation is weak and missing evidence to support claims. Writing demonstrates a poor understanding of the topic. | relates to the behavior. The explanation is limited and lacks some evidence to support claims. Writing demonstrates a basic understanding of the topic. | relates to the behavior. The description is strong with sound analysis and some evidence to support claims. Writing demonstrates an understanding that extends beyond the surface of the topic. | relates to the behavior. The description is comprehensive and insightful with relevant evidence to support claims. Writing demonstrates an exceptional understanding of the topic. |
|
Schedule of Reinforcement |
0 points |
15.21 points |
17.55 points |
19.89 points |
23.4 points |
| Describe the schedule of reinforcement you will use and why you selected this schedule of | Writing omits or incompletely describes the schedule of reinforcement and why the schedule | Writing inadequately describes the schedule of reinforcement and why the schedule was selected. The | Writing adequately describes the schedule of reinforcement and why the schedule was selected. The | Writing clearly describes the schedule of reinforcement and why the schedule was selected. The description is strong | Writing expertly describes the schedule of reinforcement and why the schedule was selected. The description |
| reinforcement. | was selected. | explanation is weak and missing evidence to support claims. Writing demonstrates a poor understanding of the topic. | explanation is limited and lacks some evidence to support claims. Writing demonstrates a basic understanding of the topic. | with sound analysis and some evidence to support claims. Writing demonstrates an understanding that extends beyond the surface of the topic. | is comprehensive and insightful with relevant evidence to support claims. Writing demonstrates an exceptional understanding of the topic. |
Criterion 1. Unsatisfactory 2. Insufficient 3. Approaching 4. Acceptable 5. Target
|
Motivation and Behavior Change |
0 points |
15.21 points |
17.55 points |
19.89 points |
23.4 points |
| What factors motivate behavior? How might these factors increase the likelihood that your plan to change the | Writing omits or incompletely describes factors that motivate behavior, and how they will increase | Writing inadequately describes factors that motivate behavior, and how they will increase the success of the plan. | Writing adequately describes factors that motivate behavior, and how they will increase the success of the plan. | Writing clearly describes factors that motivate behavior, and how they will increase the success of the plan. The | Writing expertly describes factors that motivate behavior, and how they will increase the success of the plan. The |
| select behavior will be successful? | the success of the plan. | The explanation is weak and missing evidence to support claims. Writing demonstrates a poor understanding of the topic. | The explanation is limited and lacks some evidence to support claims. Writing demonstrates a basic understanding of the topic. | description is strong with sound analysis and some evidence to support claims. Writing demonstrates an understanding that extends beyond the surface of the topic. | description is comprehensive and insightful with relevant evidence to support claims. Writing demonstrates an exceptional understanding of the topic. |
|
Mechanics of Writing |
0 points |
4.23 points |
4.88 points |
5.52 points |
6.5 points |
| Includes spelling, capitalization, punctuation, grammar, language use, sentence structure, etc. | Errors in grammar or syntax are pervasive and impede meaning. Incorrect language choice or sentence | Frequent and repetitive mechanical errors are present. Inconsistencies in language choice or sentence structure | Occasional mechanical errors are present. Language choice is generally appropriate. Varied sentence structure | Few mechanical errors are present. Suitable language choice and sentence structure are used. | No mechanical errors are present. Appropriate language choice and sentence structure are used |
| structure errors are found throughout. | are recurrent. | is attempted. | throughout. | ||
|
Citations |
0 points
Neither in-text citation nor reference list were present. |
4.23 points
In-text citations and/or reference list were present, but not properly formatted in APA. Cites less than two scholarly sources or sources cited are not scholarly. |
4.88 points
Both in-text citations and reference list were present, but with obvious formatting errors. A minimum of two scholarly sources were cited. |
5.52 points
Both in-text citations and reference list were included. APA formatting was fully used with only minor errors. A minimum of two scholarly sources were cited. |
6.5 points
Both in-text citations and reference list were included. APA formatting was fully used with no errors. A minimum of two scholarly sources were cited. |
| Includes APA style in-text citation and APA reference list for a minimum of two scholarly sources. |
