When I study, I tend to eat a lot of junk food that sits around in my room because there are no healthy options. I especially love brownies and chocolate when I’m stressed. If I create barrier to obtaining junk food and increase my ability access to healthy foods, will it cause a behavior change?
How I might change the EnvironmentChanges Made:Increasing ability - Plugged in fridge, cleaned it - Stocked it up with healthier foods that were easy to prepareDecreasing ability - Took all of my junk food and put it in a cabinet out of sight - Taped up cabinet and put motivating message on it
How I might change the EnvironmentChanges Made:Creating a Trigger - My bed is on the floor with my bed frame over it. As an anchor every night, I get into bed. I placed a curtain blocking my bed as a reminder that I need to sit on top before I can pull up the sheet and sleep.Increasing ability - Set up place on my bed frame that is ready to go for comfort and sitting
Set up to create a ready- made environment by the end of the nightTrigger
Day 1: Reducing Alternative Behavior TriggersI placed my bike somewhere else by my dorm to put it out ofsight, and to make the time cost of getting it outweigh the timetaking to walk to my destination.Day 2: Unfortunately out of sight didn’t mean out of mindBiking was still an alternative because it was near in my mind.The time I would save later in the day between classes bikingmade it such that the time saved throughout the day was worthgetting my bike.I placed it back at my dorm at the end of the day and toldmyself I wouldn’t ride it. I wanted to go somewhere at night oncampus. I then used this as an excuse to ride it instead of walk.
Day 3: Eliminating Triggers for alternativesI called a friend and lent my bike to her for the upcoming weekto eliminate biking as an alternative. My Longboard also wentinto my top closet shelf, as to remind me of my goals. I woulddo the ‘uphill’ task because it was now easier then overcomingthe barriers to retrieve my bike and longboard. A wise choice,because I ended up running a marathon that weekend. When Icame back, my motivation tanked with my soreness. Idiscovered that it was kind of cool to walk. If I can walk then, Ican walk anytime.Day 4: Increasing AbilityI needed to make larger efforts to wake up earlier or to leaveclass on time in order to make it to my next meeting. I changedmy alarm time and started to gage the amount of timenecessary to walk places. My ability to arrive on time improvedwith my practice.
Day 6: Walking is gaining some sort of attraction forme, comparable to biking. Whoa.I can see the benefits and kind of like it. I call my family members Friends stop to walk with me often I can listen to music I get to slow down my day I get to reflect on what I’ve learned I get a few moments to myself in this face paced environment I feel better after a walk…..I’m still learning about why I could like this form oftransportation better than my alternatives.
The most successful ones were theones that manipulated with ability (associated with behavior and alternatives to behavior). Success: Eating healthier, and walking more In creating a new trigger for the meditation, I became desensitized to the triggers meaning after a few failures at the task. More alterations and clearer triggers would be necessary to accomplish the task