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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
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
Examples of the different broad behavior areas
  • Physical Fitness
  • Nutrition
  • Stress
  • Reduce substance abuse
physical activity
Physical Activity:
  • Aerobic - Running, walking, swimming, aerobic machines, aerobic classes
  • Strength – Free weight lifting, Resistance machines
  • Flexibility – Stretching postures
aerobic cardio points
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
strength
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

flexibility stretching postures
Flexibility – Stretching postures
  • 1 point for 10 minutes
  • 1 point for posture
  • 1 point for class or dvd
nutrition
Nutrition

Increasefruits and vegetablesFiber

Decreasefast foodsfats – red meats, dairy productssweets

nutrition point or demerit system
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
stress
Stress
  • Time management Study schedule Punctuality
  • Money management – Budget
  • Sleep
  • Reduce anger outbursts –
    • Road Rage, Foul language
stress points demerits
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.

substance abuse
Substance Abuse
  • Smoking
  • Drug abuse
  • Alcohol abuse
substance abuse demerits
Substance Abuse Demerits
  • Smoking – one demerit for cigarettes above quota
  • Drinking - one demerit for drinks above quota
clean room
Clean Room

Demerits

One point per dirty surface

Floor

Bed

Desk

Shelf

Closet floor

point or demerit system
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

description of behavior change and point system
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

description of behavior change and demerit system
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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