1. Brainstorm a list of five behaviors that you wish to change. Consider behaviors that you engage in too much such as staying up too late, too much screen time, or drinking too much soda. Also, consider behaviors you do not engage in enough such as exercise, studying, meditating, or water consumption. After each behavior, write a brief explanation of how modifying the behavior would improve your overall health and wellbeing.

I want to modify a lot of behaviors, but specifically those five. Time management: By better managing my time, I may live a less stressful life, be more productive, and have a far higher quality of life overall. Sleep Cycle A happier life and healthier improvements would result from going to bed and waking up at regular intervals each day. Pessimistic view: I could improve as a friend, son, brother, and person overall by adopting a more positive outlook on the world. Outdoor pursuits Making an effort to spend at least two to three hours each day outside has many advantages as it is excellent for the mind and soul. Spending a lot of time in front of a screen makes me.

2. Choose one behavior from the list. Create a realistic, specific, and measurable goal to modify the behavior. For example, your goal should not simply read “I will increase my water consumption.” Instead, write: “I will drink 64 oz. of water daily.”

Reducing my entire weekly screen usage to under 15 hours by cutting back an hour per day, week after week.

3. Select an appropriate and obtainable reinforcer. Describe why the reinforcer was selected and how it relates to the behavior you are proposing to change.

In my experience, negative reinforcement is a very effective method. My screen time is reduced when I spend time at the gym working out and developing a healthy habit of staying in shape.

4. Describe the schedule of reinforcement you will use. For example, will you reinforce the behavior every time it occurs, at the end of each day, after two to three days, at the end of the week? Describe why you selected this schedule of reinforcement.

My daily screen time will be reduced by an hour if I spend an hour working out in the gym. This will equal a weekly reduction of five hours.

5. Consider the role of motivation in behavior change. What factors motivate behavior? How might these factors increase the likelihood that your plan to change the select behavior will be successful?

The outcome of the conduct—whether it is positive or negative—is the main factor that drives behavior. There is a natural drive to change a behavior when it causes unpleasant sensations such as shame, humiliation, or sadness. Positive outcomes can be contrasted with that statement. Positive outcomes produce pleasant sentiments, or feelings that we would like to experience once more, which motivates us to strive to replicate the actions that produce positive outcomes. The negative emotions that accompany wasting time staring at a phone or TV screen motivate me to break my habits so I can feel like my time is being spent bettering myself when I make an attempt to decrease screen time.

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