these are the instructions >>>Behavioral
Change Project
rev.
Spring 2017Imagine:
What if you could remove one bad habit and replace it with a good healthy habit
that supports your efforts for college and career success, would this make a
tremendous difference in your life?No matter
how motivated and confident we are, we need self-regulation skills and
self-discipline to effectively reach our goals. Self-regulation is the
set of skills that help us monitor and change/adapt our thinking, emotions, and
behavior(s) so we can reach our goals and fulfill our dreams (Sellers, Dochen,
and Hodges, 2010, p. 139). Self-discipline is the process of
teaching yourself to do what is necessary to reach your goals, without becoming
sidetracked by bad habits (Waitley, 2009, p. 210).For this
“self-change” plan we are going to take a look at our “bad habits” that are
getting in the way of our personal and college success. Then, we are going to
consider a positive behavior (habit) that we could start to implement in place
of the “problem”. Start by reading the Appendix Section pp. 265-272 of the
textbook. Then ask yourself the following questions. Brainstorm for a few
minutes: a) What do
you see as your worst habit that gets in the way of your success in school?
Consider describing this “bad habit” in three ways…. How you think when you
decide to use the habit? How you feel prior to and during the habit? And how
you behave (the actual habit)?b) What
negative effects (consequences) is this habit having on your life? Academic,
career, personal, relationships, etc.c) What
“triggers” your bad habit? When does it most occur? Where does the habit occur?
Who are we with (alone or with others)? In other words, think of the people,
places, and things that trigger the bad habit? What are the precursors?
Precipitating factors?d) What
emotional relief or reward do you get from the bad habit? What purpose does it
serve?e) What are
the positive ways you could deal with the bad habit so to overcome it? In other
words, what behavior (or thought process) could you add in place of the bad
habit?Examples: Stressed Out and Stress Reduction;
Procrastination and Time Management; Shyness and Developing Social Skills; Lack
of Motivation and Goal Setting; Poor Readings Skills and Improving Readings
Skills, etc. (Note that you have a weakness paired with something to work
towards developing) Here’s
what to address in your self-change essay:1. Describe
the specific behavior that you want to change and the new behavior you want to
add to replace this bad habit. Describe in detail using the information from
your brainstorming A-E. What “data” could you add to strengthen your
description? See textbook pp. 265 “Step One” as you begin your description.2. Find
at least 2 reliable resources that can provide more information about your
topic. Find at least one eBook or one article, and something on
the internet that provides background on your topic which includes ideas
for HOW to change. What is recommended and needed for you to really tackle the
problem? In other words, what do the experts say? (You’ll need to cite and
reference this in your paper for full credit.)3. Discuss
at least three reasons for wanting to make this change: What are the current
consequences? What could be the long-term consequences? What will be the
outcome(s) if you overcome this bad habit?4. What
steps are involved for overcoming this bad habit and implementing a new course
of action? Design a contract. Make sure to include “reinforcements” and
“punishments”. (See Appendix Section as before.) What new behaviors (thinking)
will you add?5.
Anticipate what challenges and barriers you might face as you work on
overcoming this bad habit (describe at least three). When considering barriers,
think in terms of external things (people, work, family responsibilities etc.)
and internal things (emotions, negative thinking) that might block your
successful transformation (change). How will you deal with these barriers when
they come up?6. Who are
the supportive people that can hold you accountable? Explain how you’ll involve
others to help you with your change plan.7. Work
on your behavioral change plan for ____2_______ weeks. Now, evaluate your
progress. (See textbook page 271-272 to assist your evaluation.) Your
evaluation will be an analysis of your efforts to change. What was the outcome?
(If you didn’t change, share about this struggle.) If you didn’t do this part
of the project, then, add in an analysis of your academic performance this
semester and what you plan to do to improve into the future. End with what you
plan to do next. Formatting:
APA or MLA style (whichever you are most familiar with)Type of
Font: Use plain text
(New Times Roman) no italics or fancy stylesSize of
Font:
12 Spacing: double Page Length:
500 – 750 words, 2 – 3 pages (2 full pages is the minimum)Proof
Reading: You are
expected to have another person review your paper for grammatical correctness.
Proper grammar will count toward your grade!References: Sellers, Dochen, and Hodges.
(2010). Academic Transformation: The Road to College Success. New York:
Pearson.Waitley.
(2009). Psychology of Success. Boston: McGrawHill
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