Behavior Modification

Behavior Modification Project Part 3 – Weekly Journal

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Four-Week Journal of Behavioral Modification (30 pts):

Start your chosen behavior change and monitor how it goes for a four week period. At the end of each week, write a half-page to one-page (100-250 words) journal entry (include the date for each entry) describing your progress thus far in specific, measurable terms including how frequently you engaged in the problem behavior and how frequently you successfully changed the behavior, as well as any challenges or obstacles that you experienced. Some people prefer to include a behavior tracking/monitoring sheet as well, which you can create on your own or find online. Your journal entry should also include discussion of revisions to your change plan that you made or plan to make for the next week, sources of support for making the change that you found helpful, and benefits of the change that you are noticing.

Example Journal Entry:Oct 20th, 2017. Week One Journal: I began my plan to cut down and quit smoking this week. I smoked two cigarettes this week, one on Monday morning and one on Thursday night. This first week was harder than I expected when it came to not smoking during the stress of preparing for an exam on Monday and when I was out with friends on Thursday. On the other days, it seemed to help when I remembered to fill up my water bottle and when I could safety reach the gum in my bag while I was driving. I haven’t bought a pack of cigarettes in over two weeks, so that’s nice as well. When I fill up my car with gas, I plan to pay at the pump and not go inside the store to break that old stimulus cue of buying cigarettes when I get gas.

During your journal weeks, refer back to your Part 2 submission to review your plan, anticipated behavior and thinking changes, and anticipated obstacles to reflect on how the lived experience of making this change compares to your expectations.

*Note, these weekly submissions will not be graded individually, and no points will be deducted for late journal entries. The journals will be graded together with your Final Report due later in the semester.

This is the last project

April10th, 2021. Week three Journal: Having more sleep daily is my preferred behavior. In 24 hours, I usually get about 5-6 hours of sleep. The aim will be to sleep for around 7-8 hours on average every 24 hours, or at least 50 hours a week. Positive reinforcement can be used to change this behavior (I believe the negative consequences are adequate negative reinforcement). When good behavior is shown, such as sleeping at least 48 hours a week, it would be compensated with time set aside to enjoy a movie with friends. To be truly successful, you must sleep at least 7 hours per night and more than 50 hours a week. Making time to go to bed early at night is one way to develop healthier routines, which can necessitate scheduling adjustments.