3. When I study, I tend to eat a lot of junk food that
sits around in my room because there are no
healthy options. I especially love brownies and
chocolate when I’m stressed.
If I create barrier to obtaining
junk food and increase my ability
access to healthy foods, will it
cause a behavior change?
4. How I might change the Environment
Changes Made:
Increasing ability
- Plugged in fridge, cleaned it
- Stocked it up with healthier foods that
were easy to prepare
Decreasing ability
- Took all of my junk food and put it in a cabinet
out of sight
- Taped up cabinet and put motivating message
on it
7. How I might change the Environment
Changes Made:
Creating a Trigger
- My bed is on the floor with my bed frame over
it. As an anchor every night, I get into bed. I
placed a curtain blocking my bed as a reminder
that I need to sit on top before I can pull up the
sheet and sleep.
Increasing ability
- Set up place on my bed frame that is ready to
go for comfort and sitting
8. Set up to create a ready-
made environment by the
end of the night
Trigger
10. Day 1: Reducing Alternative Behavior Triggers
I placed my bike somewhere else by my dorm to put it out of
sight, and to make the time cost of getting it outweigh the time
taking to walk to my destination.
Day 2: Unfortunately out of sight didn’t mean out of mind
Biking was still an alternative because it was near in my mind.
The time I would save later in the day between classes biking
made it such that the time saved throughout the day was worth
getting my bike.
I placed it back at my dorm at the end of the day and told
myself I wouldn’t ride it. I wanted to go somewhere at night on
campus. I then used this as an excuse to ride it instead of walk.
11. Day 3: Eliminating Triggers for alternatives
I called a friend and lent my bike to her for the upcoming week
to eliminate biking as an alternative. My Longboard also went
into my top closet shelf, as to remind me of my goals. I would
do the ‘uphill’ task because it was now easier then overcoming
the barriers to retrieve my bike and longboard. A wise choice,
because I ended up running a marathon that weekend. When I
came back, my motivation tanked with my soreness. I
discovered that it was kind of cool to walk. If I can walk then, I
can walk anytime.
Day 4: Increasing Ability
I needed to make larger efforts to wake up earlier or to leave
class on time in order to make it to my next meeting. I changed
my alarm time and started to gage the amount of time
necessary to walk places. My ability to arrive on time improved
with my practice.
12. Day 6: Walking is gaining some sort of attraction for
me, comparable to biking. Whoa.
I can see the benefits and kind of like it.
I call my family members
Friends stop to walk with me often
I can listen to music
I get to slow down my day
I get to reflect on what I’ve learned
I get a few moments to myself in this face paced
environment
I feel better after a walk…..
I’m still learning about why I could like this form of
transportation better than my alternatives.
13. The most successful ones were the
ones that manipulated with ability
(associated with behavior and
alternatives to behavior).
Success: Eating healthier, and
walking more
In creating a new trigger for the meditation, I became desensitized
to the triggers meaning after a few failures at the task. More
alterations and clearer triggers would be necessary to accomplish
the task
