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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. Physical Fitness Nutrition

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Behavior Change Point or Demerit System

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  1. 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

  2. Examples of the different broad behavior areas • Physical Fitness • Nutrition • Stress • Reduce substance abuse

  3. Physical Activity: • Aerobic - Running, walking, swimming, aerobic machines, aerobic classes • Strength – Free weight lifting, Resistance machines • Flexibility – Stretching postures

  4. 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

  5. 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

  6. Flexibility – Stretching postures • 1 point for 10 minutes • 1 point for posture • 1 point for class or dvd

  7. Nutrition Increasefruits and vegetablesFiber Decreasefast foodsfats – red meats, dairy productssweets

  8. 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

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

  10. 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.

  11. Substance Abuse • Smoking • Drug abuse • Alcohol abuse

  12. Substance Abuse Demerits • Smoking – one demerit for cigarettes above quota • Drinking - one demerit for drinks above quota

  13. Clean Room Demerits One point per dirty surface Floor Bed Desk Shelf Closet floor

  14. 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

  15. 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

  16. Running Planning Calendar

  17. Running Planned/Completed Calendar

  18. 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

  19. Fast Food Planning Calendar

  20. Fast Food Results Calendar

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