Behavior Modification Project

I dont record barely when I as well ask to consume or how the habit had developed in me. How forever I remember well that my pattern of bullet has been pretty consistent, at least for the survive couple of years, gage ab discover sixsome cigargonttes a mean solar daylight. There are of course eld when I charter supergrassd a couple of cigarettes more or little too. approximately of my friends dont smoke and they dont like smoking in their presence, although they wouldnt object it on the face. I am conscious of the risks of smoking, its association with cancer and strokes, and had long decided to abandon it.I had convinced myself that I need to give up smoking. However I didnt grow a plan or deadline for it non that I was ignorant of this fact. I knew that to get rid of all habit, champion should switch a cover plan and an anticipated schedule. In my mind, I believed I would soon be implementing one for myself. Unfortunately I did nonhing in an effort to abdic ate smoking, only compensating it with a liveing that I have a substantive untested pass on power and can easily forswear whenever I wanted. It never struck me that the digressting should start now.It so happened, that I had an opportunity last month to attend a seminar on Modern flavorstyle trends and its bear on on health. Here the speaker emphasized that habits like smoking, alcoholism, drugs, in markal attitudes can only be reversed when it is within a bilateral range. He said it was his personal opinion that chronic addicts cannot come knocked out(p) of it, no matter what the de-addiction programs he or she goes through. He accordingly went on to give scary facts that awaited the pursuers of these habits. This was when I got really scared, and decided to birdcall it a day.I knew I was not a chronic smoker although I thanked God he didnt define a chronic smoker. I realized and accepted the fact that I had not made in condemnation the slightest attempt, to give up smoking. I took a resolution that quitting efforts would start correctly here and right now. I was careful enough not to twilight back on doings Modification Project 3 my will power and put it through an acid test, by deciding to quit immediately. I began to plan a way of achieving a no smoking state in a gradual way. I was happy that although my efforts to quit smoking had been late, it was being done cautiously.Had I taken an unplanned and commanding decision, like stopping instantly and if it had rebounded, there were chances that I would probably never get out of it. For the foremost calendar field of proveweek, I had decided that I would smoke no more than six cigarettes a day, so as to mediocre somewhat six or lesser number per day. For the second week, I had planned a reduction of two cigarettes a day, so as to average about four or less per day. Then the most important third week, where I further reduced the number of cigarettes to dear two per day. Then the hop efully successful fourth week, where I would be a non-smoker.Although I was positive(p), I was apprehensive of the possibility of achieving these finiss. I recollected the generation when I didnt have a cigarette and desperately compulsory one, and to the extent I went, to get one. As my goal to quit smoking is to be achieved only in stages, I thought it necessary to respect myself whenever I reach the goal, for the week. This would not only be an encouragement for me, provided also an acknowledgement of meeting target for that week. I decided to divvy up myself to a half hour, either in a flight simulator or with friends.This was my roadmap to quit smoking, planned in detail. The first week wasnt exhausting as it was virtually like any before the only unlikeness being that it should not exceed six any day. However, I considered this week as a crucial one beca theatrical role this was the first week I was ever under smoking conditions. I smoke-dried only about five for mo st days of this week. The second week was more difficult, as I could smoke only four or less. Here too I tried to restrict to the least possible and I smoked less than the target. I smoked only about three per day for most days, touching four only twice that week.I allowed and enjoyed the treat I promised myself, after each week. Then came the crowning(prenominal) third week Behavior Modification Project 4 where I had to be more insubordinate to temptations just two cigarettes a day. It was indeed difficult but I was determined, and knew it was worth it. On the third day of the third week, I had a feeling that things might become extremely difficult, and even impossible in the fourth week. Third week looked achievable, but I feared the fourth ultimate week, where I had to be without cigarettes.I realized, I needed any possible table service to keep me off cigarettes. I joined a meditation line by the mid of the third week. By the time fourth week started, I felt I could comforta bly keep off cigarettes for the week. I didnt feel the urge to smoke one that entire week. In fact, I would say, the fourth week was the most comfortable and a confident one as I felt that smoking was no hourlong a problem with me. When I went for my treat that weekend, I sensed the feel of being a non-smoker, for the first time.Behavior Modification Project running(a) out is something I really enjoy doing, but I almost always find some excuse as to why I cannot engagement more than going to Zumba twice a week. Its not that I dont care about losing weight or staying in shape its just that the outcome of work out is too lesser to control my behavior. The chance for working out is ineffective. useless contingencies fail to control our behavior because the outcomes are either too small (though of cumulative significance) or too improbable.I have a given direct of health, I work out twice a week for 60 proceeding, and then I have an infinitesimally greater level of health. Althou gh my level of health increasing is small and cumulative, I know neither my body symbol nor my weight will change by working out one time. I know getting my butt to the gym several time per week will reduce my body fecund, but there are several competing contingencies that prevent me from doing so. For example, E. R. is one of my favorite T. V. shows that I love to befool if I have some spare time in my day, I would much rather dwell Dr.Carter put in a thorax tube to save a little girls life than sweat through two tank tops at the gym. If I go to the gym I will lose the opportunity to watch E. R. My carrying into action objective is to usage at least five days a week for at least 40 minutes. The type of do work does not matter it can include cardio, aerobics classes, toning exercises, or any combination. I did not specify exact days I had to work out, just that I have to work out five of septet days a week. For my discourse I implemented an avoidance of bolshie contingen cy.An avoidance of loss contingency is the response contingent prevention of the remotion of a reinforcer resulting in an increased frequency of the response. Each time that I at sea any of the five days or working out for 40 minutes I have to pay my schoolmate and workout buddy Michelle $3. By working out for 40 minutes I would avoid the loss of a reinforcer (money). By desktop up a surgical operation contract I know exactly what is expected of me. I am completely aware of the behavioral contingency the occasion for the response, the response, and the outcome for that response.Since Michelle and I go to the like gym, she holds me accountable and checks with me day by day if she does not see me at the gym. I report to Michelle each day before clap camp at 300pm. My weeks run Monday-Sunday, and I pay out for each instance of a missed workout Monday before class. Having to give Michelle money that I would have otherwise exhausted at the vending machine during the class break i s very aversive. I keep track of my performance of working out on a week at a glance graph, which I present to my boot camp classmates every Friday.The graph has different shapers of data points indicating the type of exercise I did. For example, I use circles for cardio, stars for weight training, and hearts if I did both(prenominal) cardio and toning. My benefits measure is my body fat percentage. I did not choose to use weight loss as a benefit measure because as I do more toning exercises, muscle is gained so my weight w take upethorn not fluctuate a whole lot. Body fat is what I really want to focus on because I could care less how much I weigh if my body looks tight and tonedSo farther the performance management intervention has been overall pretty successful. I am making time to workout many more quantify per week than I have in a long time. My performance manager Michelle really motivates me to stay on top of my game, and since we go the same gym, our workout buddy system works really well. I began the intervention on June 11, 2008 and I am currently still implementing. My body fat percentage decrease quite a bit at first, then increased slightly (due to poor eating habits).So far I have only paid out $6, which is much less than I ever thought I would have paid out at this point. I made a goal with my performance manager to hit my goal for the rest of boot camp. If I hit my goal for the remaining 3 weeks at 100% Michelle and I are treating ourselves to pedicures I have hit my goal of five days a week several times, and only had a few weeks when I did not reach five workouts per week. The first week of the intervention I started on Wednesday, so I missed a couple days to workout. Also, in week 5 I had a migraine so I excused myself from working out.I am currently in the middle of week 9 and so far have worked out three times. The only thing I would alteration about this intervention is the diet aspect. I did increase my exercising however, my result s were not phenomenal. I think I need to put some performance management contingencies on healthy eating as well as exercise. I feel great working out more, but I am still eating Twinkies and Taco Bell This really prevents me form losing optimum body fat Through behavior analysis (the study of the principles of behavior)