Behavior Change Point System

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Behavior Change Point System

• In order for goals to be specific the exact
  behavior must be identified
• Time Frame for Behavior Change
• 4 weeks
• Calendar Monday through Sunday

2
Examples of the different behaviors

• Physical Fitness
• Nutrition
• Stress
• Reduce substance abuse

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Point or Demerit System

• Point System
• Adopting or increasing behavior
• Examples - Physical activity, eating fruits and
  vegetables
• Set point goal
• Report percentage reached
• Demerit System
• Reducing or eliminating behavior
• Examples Quitting smoking, reducing fast food
• Quota system (Allow minimal behavior) or Cold
  Turkey
• Goal zero No percentage calculated
• Do Not combine systems

4
Physical Activity

• Aerobic - Running, walking, swimming, aerobic
  machines, aerobic classes
• Strength Free weight lifting, Resistance
  machines
• Flexibility Stretching postures

5
Physical Activity Points

• Aerobic -
• 1 point for 10 minutes (running, walking, biking,
  swimming)
• 1 point for 1 mile
• 1 point for steps (walking)
• 1 point for swimming lap
• 1 point for class or tape or dvd

6
Strength

• Free weight lifting, Resistance machines
• 1 point per set
• Workout session
• 3 sets bench press
• 3 sets military press
• 3 sets squats
• 9 points

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Flexibility Stretching postures

• 1 point for 10 minutes
• 1 point for posture
• 1 point for class or dvd

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Nutrition

• Increasefruits and vegetablesFiberWater
• Decreasefast foodsfats red meats, dairy
  productssweetssoda
• coffee

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Nutrition Points

• Increasefruits and vegetables 1 point per
  serving
• Water 1 point per 8 ounce glass
• Decrease Demerits Attempt no points
• fast foods 1 point for each meal above week
  quota
• fats 1 point for each portion of red meat or
  dairy product above quota
• sweets - 1 point for each sweet above quota
• soda 1 point for each soda above quota
• coffee 1 point for each cup above quota

10
Stress

• Time management Study schedule Punctuality
• Money management Budget
• Sleep
• Reduce anger outbursts
• Road Rage, Foul language

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StressPoints

• Increase points
• Study schedule 1 point per 15 minutes
• Money management Budget 1 point per dollar
  saved
• Decrease points - Demerits
• anger outbursts 1demerit point per outburst or
  behavior above quota
• Sleep 1 demerit point for every night that you
  dont go to bed by a certain time or dont get a
  certain number of hours of sleep.

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Substance Abuse

• Smoking
• Drug abuse
• Alcohol abuse

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Substance AbusePoints

• Decrease points - Demerits
• Smoking one point for cigarettes above quota
• Drinking - one point for drinks above quota

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Clean Room

• Decrease points Demerits
• One point per dirty surface
• Floor
• Bed
• Desk
• Shelf
• Closet floor

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Point or Demerit System

• Point System
• Adopting or increasing behavior
• Examples - Physical activity, eating fruits and
  vegetables
• Set point goal
• Report percentage reached
• Demerit System
• Reducing or eliminating behavior
• Examples Quitting smoking, reducing fast food
• Quota system (Allow minimal behavior) or Cold
  Turkey
• Goal zero No percentage calculated
• Do Not combine systems

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Description of Behavior Change and Point System

• Running
• 1 pt 10 minutes of running
• 30 minutes x 3 times a week
• 3 pts x 3 times a week 9 pts a week
• 9 pts x 4 weeks 36 point goal

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Running Planning Calendar
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Running Planned/Completed Calendar
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Description of Behavior Change and Demerit System

• Reducing Fast Food Meals
• 1 demerit each meal above quota a week
• 3 fast food meals (quota) allowed a week
• 0 demerit goal

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Fast Food Planning Calendar