Behavior Modification Plan - Case Study Example

?Psychology Behavior change goal The behavior change goal is to make changes in my eating and physical activity for better overall health and wellness. Most studies have indicated that behavioral changes based on nutrition target at achieving a desirable eating behavior pattern which enables dietetics to promote change tremendously. The recognition of need to change and adopting a goal directed activity which is self monitored prompted my modification plan with a target to achieve a successful dietary behavior and physical activity. It includes the personal and social factors that affect my behavior modification plan. The personal influences entail individual reasons like the choices of various foods. In most cases taste dictates my preferences. Emotional and psychological factors like stress also prompt less healthy choices of foods (Mancino, 2008). Social factors are the peer influences from family, friends and colleagues, where one tends to mimic their eating behaviors (pg. 3). The other factors in the same category include food costs and its environmental availability. The behaviors targeted to increase are having strictly monitored diets in an appropriate pattern with a strategy to shade off excess weight and regular physical exercises to maintain the weight loss. Resolutions made to avoid peer influenced eating behaviors or food choices depending on psychological state of mind is a basic tool to achieving my set goal. Such decisions have the potential to be a vital facilitator of behavior modification. Having specific set goals offers a remarkable strategy for organizing diet and physical activity knowledge into practical and manageable procedures (Shilts, 2011). Therefore, the short term goal of this project was to examine goal-setting specific to my behavior changes in diet and physical activity. The main goal was to determine the effectiveness of goal setting as a strategy for changing diet and physical activity behaviors. The long term goal was to review the influence of goal-setting features (forms, components, and characteristics) on behavior modification. Goal form, as a vital feature of goal setting, expounds the role of the goal setter. There are three forms of goal setting: prescribed, collaborative, and self set (Shilts, 2011). My project utilizes the latter since it is the most appropriate for my predicament. The self set form provides a wide basis for self-assessment and commitment to the goal. If one is not committed to the goal, it lacks effect and results to no behavior change (Shilts, 2011). The short and the long term goals are intertwined by the aim to achieve a healthy living. There is need to commit for the long term with great patience and commitment, without trying to hastily ‘rub’ the mistakes made for years. The short term goals provide a schedule for training with recorded workouts which in the long term provide a capacity for long and intense exercises without wearing down the body. The goal activities should be easy to begin with, build yourself up with tested limits and this way you are unconsciously framed in the long term mindset. In the same context, improved goal efficiency depends on the achievements made whose feedback is measured from both the long and short term objectives. Finally, goal persistence is likely to result in goal attainment (Shilts, 2011). In my case of diet and physical activity, goal attainment is synonymous with behavior modification. Data collection For the project, data was collected for a period of three months (September to November 2013) and recorded on a ‘diet and exercise’ diary. The studies investigated the effect of goal setting to behavior modification. It randomized conditioning of several diets i.e. changed food choices preferences from sweet and fatty foods to the nutritious ones regardless of my mind state, the cost or peer influences. I did make a lot of changes in my eating habits. Started making homemade ‘kombucha’, green smoothies or green drinks daily, and actually started working at a physical wellness center during the time of the project. Monitored behavior changes were recorded each day incorporating the challenges experienced. The efficiency of my goal was measured by how swift and willing the body was able to absorb the behavior changes. At first it was slow and reluctant almost drawing back to the old behaviors; however it was eventually conditioned to a regular pattern of diets and exercises. The process also provided an opportunity to use a rating scale of emotions which measured my personal strengths and competences in sticking to my goals. It assisted me build on and recognize my strengths which won a positive rapport and respect for my self. The keen monitoring of my behavior changes sensitized me with a notion that change and growth is a process. This provided a comfortable platform with every experience which enabled me record behaviors as they occurred and impacted more commitment to the evolving changes. There were improvements in knowledge, self-efficacy, management of behavior, and better health status. It provided a positive attitude that, although my past behaviors were undesirable, the changes were able to counter and branded me a new life status. Theoretical background The theory utilized in devising my self- change plan is the conditioning theory incorporating both the classical and operant conditioning. Classical conditioning, pioneered by Pavlov, modifies behavior by repeatedly pairing a neutral stimulus with an unconditioned stimulus that elicits the desired response. Operant conditioning builds on classical conditioning and focuses on the hypothesis that the frequency of a behavior is determined by its consequences or reinforcements (Skinner, 1938). The goal was achieved by having repeated trials of the desirable behavior which led to gradual extinction of the undesirable behavior. The initial feedback achieved of losing a little weight after a few days of the project motivated me to press on to the behavior changes aiming to achieve more positive results. Therefore, both the classical and operant conditioning was utilized. The sub goal of determining the effectiveness of goal setting as a strategy for changing diet and physical activity behaviors fitted well with the classical theory. The modification process had a gradual procedure with the success of each step being determined by the success of its precedent i.e. the learning, commitment and results of one day were carried over to the other and the conditioning effected behavior change. Implementation and results The main goal of this project was to determine the effectiveness of goal setting as a strategy for changing dietary and physical activity behaviors. The results indicated that goal setting had a huge positive effect on modification of the dietary and physical activity behaviors. The project provided a new intervention of nutrition that recommends limiting intake of added fats and added sugars, balancing calorie intake with physical activity levels, eating more fruits and vegetables and choosing whole grains over refined grains (Mancino, 2008). It also enabled me support some of the solutions proposed by public health that advocate include offering discounts on nutrient-rich foods and changing social norms around healthy eating habits (Mancino, 2008). The project also offers a background for multilevel approaches to promoting health, physical fitness and preventing illness simultaneously. It provides a theoretical rationale for intervening in health policy and for creating environments that are conducive to self protective choices (Mancino, 2008). It offers a platform for defining personal health goals and modifiable social and personal influences that can be used to promote individual health-related behavior change. One of the experiences gained in attempting a formal self change project is the ability to manage behavior change though I was a challenging task. Another lesson learnt is that if a process is applied and accompanied with a variety of tools (goals), a self modification plan can be designed, embraced and implemented to produce potential impacts. Such knowledge gave me a smooth experience throughout the self change exercise which made me enjoy the project. The desired outcome hoped for was well achieved and as they say ‘change is as good as rest’, I embraced it positively with a personal sense of control. It made a difference in my thoughts, feelings and attitude. The exercise was however faced with some challenges. The motivation to do regular physical exercises was very low at the start. High levels of optimism and self-belief had to be employed to perform effectively. Overcoming addictive behaviors such as consumption of fatty and sugared foods posed a great challenge in dieting and weight control. I however discovered that readiness to quit makes a great difference, with strict adherence to my set goals. The self change project granted me the confidence to resist peer pressure though the onset of abstaining was difficult. In conclusion, self-modification approaches to the adoption and maintenance of health behaviors should include specifically set goals, distinct stages of motivation as well as deep cultivation of positive self-efficacy. Peer influence usually appears to have a distinctive effect, and its counterpart, self discipline, has a high potential as a resource factor. If you understand the many elements needed for self-change, concentrate o building up a working platform that enables to deal with each of the elements at a time. REFERENCES Shilts, M. (2004) Goal setting as a strategy for dietary and physical activity behavior change. New York: Willey & sons. Shilts M,(2004) An innovative approach to goal setting for adolescents: guided goal setting. nutrional Education Behaviour.org.ke Mancino L, (2008). Is Dietary Knowledge Enough? Hunger, Stress, and Other Roadblocks To Healthy Eating. USDA Economic Research Service. Skinner B. F. (1938)The Behavior of Organisms. Englewood Cliffs, NJ: Appleton-Century-Crofts. . Read More