Choices for Life

1. LAB ACTIVITY 2-2 Program Plan for Behavior Change
SUBMIT ONLINE
China Redman PHED 1101-03 9/16/2012
NAME SECTION DATE
Complete this program plan with details on your specific plan for behavior change.
L A B ACTIVITY 2 2
L A B AC T I V I T Y 2-2
LAB AC T I V I T Y 2-2
LAB ACTIVITY 2-2
Equipment: None
Preparation: None
C
Physical Wellness
Target behavior (the behavior you want to change)
Your final goal and your short-term goals (see Lab Activity 2-1)
Increase my current level of activity from no exercise to walking three (3) miles every week until the end
Final goal: of the semester and use an online journal to track my progress.
Buy one (1) wanted item. No price
Start date: Sunday 9/16/2012 End date: Saturday 12/8/2012 Reward: limit.
Short-term goal 1: Have an accumulated total of 15 miles.
Take time to relax and enjoy
Start date: Sunday 9/16/2012 End date: Saturday 10/20/12 Reward: birthday week and weekend.
Short-term goal 2: Have an accumulated total of 27 miles.
Start date: Sunday 11/14/12 End date: Saturday 12/1/2012 Reward: Go out to dinner and celebrate.
Short-term goal 3:
Start date: End date: Reward:
Your key strategies and techniques for change (see Lab Activity 2-1)
Reward system to further motivate myself.
Support system from friends and family.
Self-motivation.
Your helpers and resources
Who will help with your program and how will they help?
Classmates in my walking class that I have befriended. They will help motivate my choices to pursue my walking
habits and motivate me to finish my goals. My PHED Professor's are also there to motivate me to complete my goals
because they show me that living a healthy lifestyle is possible.
What campus or community resources will support your program?
I live next to the gym in my apartment complex. Using the treadmill there will help keep track of how many miles
I have walked during that time period.
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2. Make a commitment (sign the statement below to make your plan a formal contract or describe your own plan for
making a firm commitment to change)
I China Redman commit to achieving the following goal: Increase my current level of activity from no
LAB ACTIVITY 2-2
activity to walking three (3) miles every week until the end of the semester and use an online journal to track my progress.
Signature: Date: 9/16/2012
OR describe your plan for making your commitment (telling others, sending e-cards, etc.):
Plan for monitoring behavior and tracking progress
Describe the journal, log, or other tracking method you plan to use:
I plan on using a different form of journal tracking than my walking class does, because I'm doing more than I need
to for that class. For this class, I would like to use the log they show in the book on page 55. I would like to note
the effort and which days of the week I did it and for how long. I will also have to keep track of the distance because
that is what I am using to monitor my goal.
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