Four Health Behavior Change Final Report

Four Health Behavior Change Final Report

Goal

To improve my physical fitness, reduce weight, reduce stress, improve my mood, and overall physical and mental well-being; I will walk on my treadmill for one hour every day, five times a week, from May 29, 2023, to June 18, 2023.

Accomplishment

I completed the contract on June 18. I have made notable improvements. First, I have so far lost 19 lbs during the period of the contract. I am also able to go for three days without feeling stressed and overwhelmed. I nowadays sleep better for longer and without snoring a lot. I am also to complete a 40-minute run without resting. I could not even get 10 minutes when I started the contract.

Successful Strategies

Clear daily and weekly schedule

Progress recording and celebrating milestones

Gradual increase in training intensity and endurance

Obstacles

The Lack of Motivation to Exercise

I was lazy during the early days of the exercise contract and needed motivation. Therefore, I made use of technology to aid me in exercising. I downloaded and installed the MyFitnessPal app and set exercise reminders and alerts. The app also helped track my progress which further motivated me to exercise as per the contract.

Limited time to exercise

Due to work and family commitments, it was hard to keep up with exercising. However, I realized scheduling my day could help me free enough time to exercise. The MyFitnessPal app helped in creating an exercise schedule.

Maintenance

Although the contract has ended, I intend to keep on my exercise plan and add more exercises and meditation exercises to the plan to help me with weight loss and further stress management. I will also observe what I eat by choosing home-cooked organic meals.

 Reflection

The entire experience throughout the contract has been incredible. I never thought I could see myself losing weight or going through a day without feeling overwhelmed. I never knew I had something to be happy about myself every day I looked at myself in the mirror. I have learned that behavior change is a matter of commitment and discipline. I would like to lose more weight as well as improve my resilience in life in the future. Therefore, I will adopt stricter scheduling and incorporate a diet in my future change efforts.

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The goal of this assignment is for you to reflect on your behavior change process.  Self-evaluation of what worked, what didn’t work,  how you changed etc is critical to a successful paper.  You will not lose points if you are unable to achieve your goal,  but you will lose points if you don’t provide a thorough reflection on your progress towards behavior change.

Four Health Behavior Change Final Report

 Directions

Please answer the questions provided below.  Summarize the progress you have made to date plus your plan for the future.  When restating your goal, make sure it is a complete set up statement that has your target behavior AND goal listed.  Do not write a vague goal, it should be specific.  For example, if your goal was to exercise 3-4 days a week for a min of 30 min in order to lose 5 lbs., make sure you answer ALL components. 

Goal: Re-state the SMART goal from your Health Behavior Change contract  (if it was not correct or specific in your week 1 assignment, correct it here in this assignment).

Accomplishment: Describe briefly the progress you made towards your goal.  Be specific.  Don’t just say that you increased your endurance.  Describe changes in how you observed that change.  For example,  at the start,  you couldn’t walk upstairs to your apartment without getting winded, and by the end of the contract,  you could walk briskly for 30 minutes a day and could talk the entire time (Talk test)   If you did not make any progress on your goal, that is OK,  but you need to reflect on that. If you noticed other changes, perhaps you slept better or felt happier at the end of the day, describe that.

Successful Strategies: List at least 3 strategies that you have found useful to you as you work towards your goal. (The ones in your text or covered in the lectures that you have found useful to you as you work towards your goal and be sure to describe how you employed them.  For example, you might have used “shaping”-what did you do to shape your specific behavior?

Obstacles: List either of the following:

at least 2 obstacles that you successfully overcame as you worked towards achieving your goal and how you overcame them: OR

 at least 2 obstacles you encountered, but were not able to overcome and how you could overcome them in the future.

Maintenance: Describe briefly what you plan to do from now on to either achieve your goal or maintain your successful attainment of the goal.

Reflection:  Describe your experience with the change process and any changes in your thoughts, feelings, attitudes, and beliefs about your health and behavior change over the period of the course. What have you learned about yourself  and behavior change?  About behavior change in general?   What would you do differently in future change efforts?