Developing a positive behavior by Psychologists


32 Day Commitment-A Well-Defined Plan

To change a problem behavior or to develop a positive behavior psychologists argue that you need a well-structured plan and strong motivation. To tackle one of your problem behaviors, implement the following steps:
Step 1: What new behavior do you want to develop (be very specific-i.e. drink 32 oz. of water/day; bike for 20 min./day; study 30 min./day, etc.)? __________________________________________________________________________________________________________________________________________________________________________
Step 2: What are the benefits of creating this new behavior? Identify 5 personal benefits you anticipate from this behavior change:
Step 3: What are your behavior change goals?
Long-Term Goal: Identify the overall target for behavior change __________________________________________________________________________________________________________________________________________________________________________
Short-Term Goals: What are the short-term goals that will help you to achieve your long-term goal?

Step 4: Are you ready to change? It will be difficult to accomplish a successful behavior change if you are not ready to commit to the change.
If you answer No to any of the following questions, you might need to consider altering your environment or priorities, consider choosing another behavior which appeals to you more, or set a more achievable goal that allows you to answer Yes to all the questions.

Implementing this behavior is important to me. __Yes __No
I have a positive attitude about my ability to successfully implement this behavior change. __Yes __No
I am likely to be healthier or live in a healthier environment if I change this behavior. __Yes __No
If necessary, I am able or willing to spend the money necessary to help implement this behavior change. __Yes __No
I am willing to devote the time necessary to change this behavior. __Yes ___No
I have chosen a target behavior that I will be able to measure or count. __Yes __No
I have selected an achievable/realistic goal. ___Yes ___No
I can identify others who will provide support for my behavior change. ___Yes ___No

Step 5: What are the Helpers and Hurdles to this behavior change?
List your helpers:
List your possible hurdles to achieving your goals:
List your solutions for overcoming your hurdles:

Step 6: What will be your best Helper?

Step 7: Changing your environment:
How can you alter your surroundings to support change? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How will you build a support network for yourself? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Step 8: What will be your reward?
List rewards appropriate for accomplishing your short-term goals:
List the reward for accomplishing your long-term goal: ____________________________________________________________________________________________________________________________________________________________

Step 9: Work your plan and record your progress (Use 32 Day Commitment template for this)

Step 10: What can you do to make adjustments for next time? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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