Behavior Change Contract Journal Entry read the behavior change contract to answer all weeks journal questions ……………………………………..

Behavior Change Contract Journal Entry read the behavior change contract to answer all weeks journal questions ……………………………………………………………………………………. Journal Discussion Questions Weeks 2-15
WEEK 2
This will be the first entry of your weekly journal for your semester behavior change.
Remember that all journal entries will be kept in one document and saved until the end
of the semester. Do not submit your journal each week.
Which behavior are you trying to change and why? Do you think it will be easy or
difficult to change your behavior? Right now, how do you feel about your behavior
change project? Are you excited, ambivalent, or nervous? What do you think will be
your greatest obstacle to changing your behavior?
WEEK 3
1.
2.
3.
4.
5.
Answer the following questions in your journal as they apply to the behavior change
goal you set in your behavior change contract.
What was your goal(s) for the week?
Did you achieve your weekly goal(s)?
Did you reward yourself for success?
What contributed to your success or failure?
What goal(s) will you set for next week?
Discussion Question: Type 2 Diabetes was once called Adult Onset Diabetes, because
it usually did not occur until later in life as a result of years of bad health practices,
particularly weight management. Now, Type 2 Diabetes affects children as young as 10
years of age. What has contributed to this increase for youth and what do you think can
be done in schools to reverse it?
(1-2 paragraphs)
WEEK 4
1.
2.
3.
4.
5.
Answer the following questions in your journal as they apply to the behavior change
goal you set in your behavior change contract.
What was your goal(s) for the week?
Did you achieve your weekly goal(s)?
Did you reward yourself for success?
What contributed to your success or failure?
What goal(s) will you set for next week?
Discussion Question: How would you rate yourself (1 being poor and 5 being excellent)
in being ‘health literate’? (p. 312-315). How would you rate your community of friends
and family in their level of health literacy? How do you think the Internet has affected,
positively or negatively, the public level of health literacy?
WEEK 5
1.
2.
3.
4.
5.
Answer the following questions in your journal as they apply to the behavior change
goal you set in your behavior change contract.
What was your goal(s) for the week?
Did you achieve your weekly goal(s)?
Did you reward yourself for success?
What contributed to your success or failure?
What goal(s) will you set for next week?
Discussion Question: Name and discuss at least 3 things that you can do on a regular
basis to be a good consumer and to support a healthy environment?
WEEK 6
1.
2.
3.
4.
5.
Answer the following questions in your journal as they apply to the two behavior change
goals you set in Week 1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: What are the most effective violence prevention
strategies/programs on your campus? Do you think more are needed? What
suggestions do you have to improve this?
WEEK 7
1.
2.
3.
4.
5.
Answer the following questions in your journal as they apply to the behavior change
goal you set in your behavior change contract.
What was your goal(s) for the week?
Did you achieve your weekly goal(s)?
Did you reward yourself for success?
What contributed to your success or failure?
What goal(s) will you set for next week?
Discussion Question: Find an app for your phone or other mobile device, or an
interactive website that you can use to assist you in your goal. Name and describe it
here in your journal and give a review of it. Rate it on a level of 1 star to 5 stars (with 5
stars being the best) and tell how it could help you or others.
(1-2 paragraphs)
WEEK 8
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the two behavior change goals you set in Week
1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: What difficulties and advantages
do people who wish to remain single experience in
America today? Do you think it is easier to remain
single than it was in previous generations? Why or why
not?
WEEK 9
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the behavior change goal you set in Week 1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: If you received ‘sex ed’ in middle or
high school, what topics were covered? Was it an
effective lesson, or just something to say it was
covered in your class? Were boys and girls in the same
room for the lesson? If you did not receive it in your
school, why?
WEEK 10
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the two behavior change goals you set in Week
1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: In choosing which contraceptive methods to
use or not use, what factors should influence the
decision? (including the areas of
health, cost, availability, etc.)
WEEK 11
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the behavior change goal you set in Week 1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: What resources are available to
college-age students on campus or in the community for
learning about and/or preventing/treating STI’s? Do
you think college students are aware of the dangers of
unprotected sex or do they think “That will never
happen to me”?
WEEK 12
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the two behavior change goals you set in Week
1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: What are the major problems
that many college students face when trying to eat the
right foods? What factors have been the greatest
influences on your eating behaviors?
WEEK 13

1.
2.
3.
Answer the following questions in your journal as they apply to the
behavior change goals you set in Week 1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
4.
5.
What contributed to your success or failure?
What goals will you set for next week?
Discussion Question: Describe a personal experience that you had in
sports and physical education in school. Was it positive or negative? Did it
have a lasting effect on your physical fitness or activity in your adult
years?
WEEK 14
1.
2.
3.
4.
5.
Answer the following questions in your journal as they
apply to the behavior change goal you set in Week 1.
What were your goals for the week?
Did you achieve your weekly goals?
Did you reward yourself for success?
What contributed to your success or failure?
Will you make any adjustments to your plan for next
week?
Discussion Question: Why are some students more
susceptible to stress than others are? What are some
of the stressors that college students face? What
services are available on your campus to help you deal
with excessive stress?
WEEK 15
Answer the following questions in your journal as your
final wrap-up entry.
What was your behavior change goal(s)?
2. Did you meet your final goals that you set for yourself
at the beginning of the semester?
3. Did keeping a journal of your progress aid you in
staying on task and meeting your goals?
4. What did your journal reveal about your behavior?
5. What contributed to your overall success or failure?
(obstacles, support)
6. Did you use a reward system for yourself? Did it help?
7. What positive outcomes were realized as a result of
your behavior change? What did you achieve?
8. Will you continue these healthy habits and develop
others after this class?
9. What did you learn about yourself with this selfmanagement project?
10. What is your overall assessment of this behavior
change project?
1.
Behavior Change Contract
Behavior Change Contract
My long term behavior change goal is getting strong by improving my muscular strength.
Most importantly, I want to improve my lower body strength. Lower body muscle and strength is
of great importance to all sorts of sports and especially baseball. In the game of baseball, most
power needed comes from the lower part of the body. This makes the lower part strength more
important in a baseball game. As I am a baseball player, an increase in lower muscle strengths
would facilitate the increase of my power number and enable increase my exit speed when hitting.
Also, increased muscle strength will allow me to hit more home runs as well as increased base
hits. At the end of every semester, our team evaluates our improvement on lower part muscle
strength. Over the years, I have enjoyed good progress but this time I need to make a bigger jump
as it is curriculum requirement. As per last year, I maxed out 350 pounds but this semester’s goal
is to reach 400 pounds. Setting well-thought goals and acknowledging the process will motivate
me and consequently make my goals achievable. I will commit myself extra hard to achieve my
goal in this behavior change contract.
Psychological Skills involved
1. Avoiding negative thoughts
2. Positive motivation
3. Self-awareness
4. Focus
5. Positive self-talk
Five mini goals for this change
1. My first goal is to achieve an increase of five pounds every week. Through achieving this
goal, my long term goal will be easily achievable.
2. My second goal is to follow strictly and adhere to my workout plan. Also, this goal includes
binding to the nutrition necessary to achieving my long term goal.
3. My third mini-goals are to always be motivated and have positive self-talk even when I
feel like surrendering my behavior change contract.
4. My fourth goal is conjoined with my first goal and is to increase home runs and extrabase hits during the spring season. These goals are achievable as I have motivation and
work ethic as necessary to achieve them.
5. My fifth goal is to reach 400 pounds on my squat max. This increase in lower body muscle
strength will boost my baseball performance and also increase my overall muscle strength
Factors affecting my Behavior Change Contract.
Environmental factors play an important role in achieving my long term goal as well as
mini-goals. Either positive or negative motivation can be from the people we associate with.
Associating with positive-minded people and being in a positive environment will increase work
ethics and motivation. The negative influence on my life is that my friend loves spending their free
time traveling, swimming, on walks, and hanging out. However, I must break these chains to make
my goals realistic.
Behavior Change Contract
1. I, Malik, agree to increase my lower part muscle strength from 350 pounds to 400 pounds
2. I will begin on 1/2/2020 and plan to reach my long term goal of 400 pounds by 30/5/2020
3. To reach my long term goal, I have formulated the following mini-goals. I will reward
myself upon achieving each goal.
Achieving an increase of five-pound every week
Adhering to my nutrition and workout plan
Having positive self-talk and motivation during hard times
Increasing home runs and extra-base hits
Achieving 400 pounds in 14 weeks.
I will have my vacation to one of the best beaches in the world upon achieving my goal.
Also, every mini goal will be rewarded by traveling to different parts of the country.
4. I have done enough research on the requirement for achieving my goals and identified the
following step to changing behavior
? Avoiding negative thoughts
? Positive motivation
? Self-awareness
? Focus
? Positive self-talk
? Five mini goals for this change
5. I will use the pie chart and health journal to monitor my progress towards achieving the
final goal
I sign this contract as an indication of my personal commitment to reach my goal—–signature _____MA_______date___20/1/2020________
I have recruited a helper who will witness my contract and also undergo my workout plan
to improve his lower part muscle as well
–Signature ___MA_______date___20/1/2020________

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