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K whitaker diy presentation
- 1.
- 2. The Problem • Journaling •Two common negative thoughts • Physical activity • Time spent with Zoey, $$$ • These thoughts increased in the evening and continued during leisure activities • Goal: decrease stress level and feelings of guilt related to physical activity and spending time with Zoey
- 3. Solution • Daily walkson Tempe Town Lake • At least 30 minutes • Alarm reminder at 6 pm • Created playlist after first treatment day • Theory of operant conditioning • Positive reinforcement • A-B-A design • Baseline – Treatment – Withdrawal
- 4. Results Number of Walks Average Duration Average Stress Rating Baseline Days1-4 2 / 4 days 6.25 minutes 6.75 Treatment Days 5-10 6 / 6 days 54 minutes 4.5 Withdrawal Days 11-14 4 / 4 days 32.5 minutes 4.5
- 5. Insights Next Steps • Awarenessof negative thoughts increased critical self-talk • Increase study duration • Positive self-talk responses • Additional measures • Coloring boxes > TV choice • Variation in stress throughout the week • Walking vs self-talk • Smartphone Apps
- 6.
Editor's Notes
- #3 Hyper journaling resultsSurprised by how critical I am of myselfMore negative thoughts in the evening when reflecting on what I had accomplished that day trouble sleepingCommon thoughtsNot being active enoughFeeling like I hadn’t spent enough time with ZoeyRealized I never ‘turn my brain off’ and take time for myselfDifferent ideas for intervention: walking, reading, crafting
- #4 30 minute walk dailyDay 1: Had to create mellow playlist to occupy my mind while walking Daily alarm at 6 pm to remind myselfChecklist in the kitchen If I had walked that day I got to choose what show we watched that night (operant conditioning, reward, positive reinforcement) A-B-A design
- #5 Baseline: 4 days, only took the dog for an actual walk 2 days, longest walk was 15 minutes Avg anxiety: 6.25Treatment: 6 days, walked each day, only needed alarm reminder on day 2, duration range = 30 – 80 minutes, less stressAvg anxiety: 4.5 Withdrawal: 4 days, walked each day but for shorter durations, same stress level as treatment Avg anxiety: 4.5
- #6 I really like checking boxes, felt I was completing the task to check the box more than to choose the TV showI started being critical of myself for having critical thoughtsTry having longer treatment period and different reward systemCome up with a way to measure the effect on sleep, energy, overall moodIncorporate positive self talk messages in response to critical thoughts Mood apps