SELF-DIRECTED HEALTH BEHAVIOR CHANGE
FINAL BEHAVIOR CHANGE REPORT:
DECREASING THE AMOUNT OF TIME SPENT ON FACEBOOK
PRINCIPLES OF HEALTH BEHAVIOR
a. Project Goals
By Monday, on the 10th week of Winter Quarter, March 15th, I will decrease the frequency, and length of login time spent on Facebook to 3 logins per day, and no more than 20 minutes per login session (no more than 60 minutes per day). My goal is not to completely suppress the unwanted behavior, but mindfully develop new and more effective behaviors in place of the old, unwanted behavior –namely, to be more productive with studying. A self-contract have been written and signed, ...view middle of the document...
However, going on too Facebook with too high of a frequency and duration induces further stress, since school work is being delayed—inducing more stress. With finals coming up, I’m expecting that there will be more problems.
I will need to apply several strategies to solve the problems. Having to go back and do the required assignment, as of right not has put me back to focus. Self-change requires self-focus, in which I tell myself that I’m engaging in a deliberate process, in which I’m trying to over old, unwanted habits or develop new one. Stress takes the attention away from self-change. On theory suggests that during stress our attention turns to controlling our emotional frustrations, leaving no focus for other aspects of self-control. In addition, if the project is not working, there is a real temptation to stop self-observation due to continuing to keep records is embarrassing and humiliating. Finally, exercising self-control can be tiring (self-control fatigue), and the level of self-control can become fatigued and decreases over time, when it is used continuously, combined with stress.
I need to use systematic problem solving strategies—by defining the problem clearly, think of solutions, and predict the consequences of various alternatives. Listing the details, brainstorming many alternatives because the solutions to a problem is important because our best ideas are often not the first ones we think of. People who do not use problem-solving ideas are less likely to succeed in their self-modification efforts. In addition, there is a rapid deterioration in study skills among students who use no problem solving strategies. In an attempt to attempt to fix the project, I have come up with several techniques to tinker with the plan to prevent lapses:
a) Continue to record keeping - in order to maintain awareness of self-observation; and continuously identify antecedents, behaviors, and consequences. This would also put me on track, to increase my self-efficacy be behavior change.
b) Re-shaping, or changing approximation
Table 2: Re-shaping (Goals & Subgoals)***
Date to Accomplish
(Subgoals) Frequency of Login
Per Day Duration of Login Per Day
(01/11/10 – 01/31/10) 10 120
02/20/01 7 95
03/15/01 5 80
03/30/10 3 60
c) Positive Reinforcer – I’ve made a bet with a friend, that she would treat me to Sushi if don’t go on Facebook starting Monday (03/08/10) to Thursday (03/18/10), which is also the last day...