Target Behavior:
Wednesday - 2 hour dance class. I was so tired! (reinforcement: another carrot juice)
Thursday - worked and went to class (did not have time to exercise)
Friday - Jogged for 45 mins (went beyond target time) (reinforcement: Coffee Bean Ice Blended)
Saturday - worked two jobs (did not have time to exercise)
Sunday - spent the day doing the field experiment (did not have time to exercise)
Monday - went jogging for 30 mins (right time)(reinforcement: protein bar)(indirect punishment:buying all healthy snacks as opposed to buying snacks that are high in fat)
Tuesday - doing schoolwork (will not have time to exercise)
Comments: My behavior is changing! Despite the troubles due to adjustment on the first week, I have managed to dedicate some time to changing my behavior. I did not punish myself fully this week because I managed to stick to my target behavior. I did sort of punish myself indirectly by buying healthy snacks instead of "full flavor" snacks (eg. baked chips, and protein bars). I gave myself a weekly long term reinforcement - bought an exercising outfit and a jump rope. This reinforcement seems like a punishment but it actually isn't since I have been wanting to buy these things to ensure my dedication to my behavior change.
Effects of Reinforcement: The long term and short term positive reinforcements are really helping now. They make me feel accomplished everytime I stick to my word.
Effects of Punishment: The punishment is also helping me in a good way. By buying healthier snacks, I am watching out for myself. This is also helping in producing better physical changes that accompany my target behavior.
Program Changes: Now that everything seems to be working, I don't wanna just give up that easily and slack off for the rest of this process. From now on I will target in exercising either 4 days a week instead of 3 or 45 mins everyday for 3 days instead of 30 mins. By doing this I am challenging myself in order to get better results. If I accomplish my ORIGINAL target behavior (3 days a week, 30 mins each day) I will give myself a short term reinforcement only as opposed to a long term one. And I will give myself a little negative or positive punishment but nothing too severe (eg. replacing coffee with tea, juice instead of ice blended shakes etc.) because I still did follow through on my original plan. However, if I do not follow through, I will give myself a stern punishment.
To all of you: Thank you so much for your comments! They are genuinely helping me. ;)
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Finals
16 years ago
2 comments:
I like how you reinforce your exercising by rewarding yourself with healthy things, that way you aren't really going against what you are working so hard for! Anyway, I always liked taking dance and I liked how you implemented dance lessons into your workout routine, many times it might not even seem like working out. I honestly that feel that working two jobs is sort of an exercise itself so you can sort of take it into account, due to all the work you have to do, depending on your job. Anyways, some tips I might have is that when you're working or doing homework you can always put in little stretches and exercises while you're working that way you have just a tiny bit of exercise to get your blood flowing for all of those boring events!
Good luck!
Vivienne
(:
Hey Sammie,
I noticed you got a salad today, good job on keeping your behavior in check even outside of class, although im sure we all do.
Also im glad your program is actually working! I noticed that you did not have time to exercise on a few days and i want to say that thats okay. I hope you dont feel you have to make it up by exercising 10x harder the next day. Losing weight while eating healthy is sometimes very difficult. When we lose weight we lose our fat but will in time gain muscle, and when we have more muscle we need to consume more calories. So its hard to keep eating healthy when your so hungry you can down a horse.
I feel ya on the field experiment.
Have you ever considered this website?
My girlfriend and I have recently discovered it and are going to start cooking some recipes up together. Check it out.
http://caloriecount.about.com/?utm_medium=redirect&utm_source=direct&utm_campaign=caloriecountcom
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