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Behavior Change Point or Demerit System. In order for goals to be specific the exact behavior must be identified Time Frame for Behavior Change 4/5 weeks – depending on semester Calendar Monday through Sunday. Examples of the different broad behavior areas. Physical Fitness Nutrition

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Behavior Change Point or Demerit System

In order for goals to be specific the exact behavior must be identified

Time Frame for Behavior Change

4/5 weeks – depending on semester

Calendar Monday through Sunday


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Examples of the different broad behavior areas

  • Physical Fitness

  • Nutrition

  • Stress

  • Reduce substance abuse


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Physical Activity:

  • Aerobic - Running, walking, swimming, aerobic machines, aerobic classes

  • Strength – Free weight lifting, Resistance machines

  • Flexibility – Stretching postures


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Aerobic /Cardio Points

  • 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


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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 vegetablesFiber

Decreasefast foodsfats – red meats, dairy productssweets


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NutritionPoint or Demerit System

Increasefruits and vegetables – 1 point per serving

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


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Stress

  • Time management Study schedule Punctuality

  • Money management – Budget

  • Sleep

  • Reduce anger outbursts –

    • Road Rage, Foul language


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StressPoints/Demerits

Points

Study schedule

1 point per 15 minutes

Money management

Budget – 1 point per dollar saved

Demerits

Anger outbursts

1 demerit per outburst or behavior above quota

Sleep

1 demerit for every night that you don’t go to bed by a certain time or don’t get a certain number of hours of sleep.


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Substance Abuse

  • Smoking

  • Drug abuse

  • Alcohol abuse


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Substance Abuse Demerits

  • Smoking – one demerit for cigarettes above quota

  • Drinking - one demerit for drinks above quota


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Clean Room

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 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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