4. Problems before change:
I would walk into my room and feel
instantly overwhelmed
No room to do my work
Did work on my bed
Fall asleep without finishing work & without getting
ready for bed get a bad night’s rest
Took me a long time to pack my bag b/c
I couldn’t find anything
Condition of room worsened b/c no
incentive to keep things clean/ organized
5. Results:
Smile when I walk into my room
Instant relief, feeling of relaxation
Can find my belongings
Keep it clean because now it is clean
Place to do my work (my desk)
- Actually go to bed, don’t just fall asleep
Better rest, go through nighttime routine (put
on pjs, brush teeth, wash face, remove
contacts, etc.)
6. Piggyback:
Cleaned up my desktop! and changed the
background to something I found calming
more organized more productive
less “noise”
Before After
8. Goal: Take time out of my day to do a
little yoga
Before After
Yoga mat rolled up in closet Mat laid out in front of mirror
9. Problems before change:
No “me” time in the day
Felt guilty seeing yoga mat in closet
but never bringing it out to use it
Not getting a lot of exercise because
too busy, and added setback of ankle
injury
Love yoga, but no time for it
10. Results:
Whenever I have 5-10 minutes, I can
easily sit on my mat and start doing
yoga, or just lie down and relax
5-10 minutes often turns into a
complete yoga session
Quick and easy to do
feels relaxing and I feel good afterward
Feels squishy under my feet (I like this
feeling)
12. Goal: not be so weighed down by my
backpack everyday
Choose ONE: laptop or iPad
13. Problems before change:
Backpack really heavy because
carrying too much
Sore back!
Never used both iPad and laptop
anyway
Couldn’t fit everything into my
backpack
14. Results:
Backpack much less heavy on a daily basis
Only carry what I need
have to think about what I need, more
conscious of what I am bringing with me and
what I can leave at home
Get more work done because I have to
choose whether I’m only bringing my iPad
(best for reading) or laptop (best for typing --
writing assignments/ sending emails
Have to be decisive – a problem I regularly
wrestle with helped me plan out my day
15. Overall Findings:
Keep it simple – simple behavior change
big rewards
Identify your goal, then think about how
you can solve it (okay to use various
methods *think starfish* and see which
works best)
Act when motivation wave is HIGH!
If you set yourself up to succeed, you will
Oftentimes, will achieve piggybacked
rewards on top of intended