Learning, Motivation, and Health Behavior Modification Plan Worksheet

PSY-102 General Psychology Topic 4 – Learning, Motivation, and Health Behavior Modification Plan Worksheet Directions: Develop a plan using behavior modification to improve your overall health and wellbeing. Thoroughly address each question below. The total word count for all five questions should be 250-350 words. Please note: include APA in-text citation and an APA Reference list. A minimum of two scholarly sources are required to support your explanations.

1. Brainstorm a list of five behaviors that you wish to change. Consider behaviors that you engage in too much, such as staying up too late, too much screen time, or drinking too much soda. Also, consider behaviors you do not engage in enough, such as exercise, studying, meditation, or water consumption. After each behavior, write a brief explanation of how modifying the behavior would improve your overall health and wellbeing.

List of behaviors to change: a) Eating junk food every day: Modifying this behavior would improve my overall health and well-being by reducing the intake of unhealthy food, thus reducing the risk of developing chronic illnesses such as obesity, diabetes, and heart disease. b) Staying up late and waking up late: Modifying this behavior would improve my overall health and well-being by regulating my sleep cycle and allowing me to get adequate sleep, which is essential for my physical and mental health.

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c) Lack of physical activity: Modifying this behavior would improve my overall health and well-being by increasing my fitness levels, reducing the risk of chronic diseases, and improving my mental health. d) Excessive social media use: Modifying this behavior would improve my overall health and well-being by reducing the negative effects of excessive social media use, such as anxiety, depression, and social isolation. e) Not drinking enough water: Modifying this behavior would improve my overall health and well-being by ensuring my body is adequately hydrated, which is essential for proper bodily functions, such as digestion and circulation.

2. Choose one behavior from the list. Create a realistic, specific, and measurable goal to modify the behavior. For example, your goal should not simply read, "I will increase my water consumption." Instead, write: “I will drink 64 oz. of water daily."

The behavior I choose to modify is my inconsistent water consumption. The specific and measurable goal is to drink at least 64 oz. of water daily.

3. Select an appropriate and obtainable reinforcer. Describe why the reinforcer was selected and how it relates to the behavior you are proposing to change.

I will reinforce my behavior at the end of each day by tracking my water intake in a journal. This way, I can monitor my progress and identify any potential barriers to success (Javaheri et al., 2020). I chose this schedule of reinforcement because it provides immediate feedback, which is important for motivation and behavior change.

4. Describe the schedule of reinforcement you will use. For example, will you reinforce the behavior every time it occurs, at the end of each day, after two to three days, or at the end of the week? Describe why you selected this schedule of reinforcement.

I will reinforce my behavior at the end of each day by tracking my water intake in a journal. This way, I can monitor my progress and identify any potential barriers to success (Malik et al., 2020). I chose this schedule of reinforcement because it provides immediate feedback, which is important for motivation and behavior change.

5. Consider the role of motivation in behavior change. What factors motivate behavior?

How might these factors increase the likelihood that your plan to change the selected behavior will be successful?

Motivation plays a crucial role in behavior change. Factors that motivate behavior include intrinsic factors such as personal values, beliefs, and goals, as well as extrinsic factors such as social support, rewards, and consequences. Intrinsic motivation is likely to lead to sustained behavior change, while extrinsic motivation may provide initial motivation but may not be as effective in the long term (Chinazzo et al., 2021). By identifying my personal values and goals, such as improved health and well-being, I can

increase my intrinsic motivation to achieve my behavior modification goal. Additionally, positive social reinforcement, such as the reward of a fun outing with friends, can increase my extrinsic motivation and provide additional support for behavior change.

References Chinazzo, G., Gabbiadini, A., & Riva, P. (2021). The negative effects of smartphone use on physical and mental health in adults and children: A review of the literature. Human Technology, 17(1), 23-40. https://doi.org/10.17011/ht/urn.202103101323

Javaheri, S., Redline, S., & Strohl, K. P. (2020). Sleep disorders and sleep deprivation: An overview. In K. P. Strohl, J. M. Saunders, & A. Malhotra (Eds.), Sleep medicine pearls (pp. 1-9). Elsevier. https://doi.org/10.1016/B978-0-323-71098-1.00001-6

Malik, V. S., Li, Y., Pan, A., De Koning, L., Schillinger, D., & Hu, F. B. (2020). Sugarsweetened beverages and cardiovascular health: A science advisory from the American Heart Association. Circulation, 141(14), e737-e753. https://doi.org/10.1161/CIR.000000