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HLTH 101 Wellness for a Diverse Society
7ONLINE-FALL 2020
BEHAVIOR CHANGE HEALTH JOURNAL (SAMPLE PAGE OF THE JOURNAL)
After you decide on a behavior to change for the Behavior Change Project, you will only need to track that behavior five (5) days of the week. One day should be a weekend day. For the journal you should do the following:
- Using the behavior change packet where you developed weekly goals, enter the weekly goals at the beginning of each week.
- Add each day’s date
- Log the behavior you are changing including if you met your goal and any barriers you experienced.
- Summarize the week briefly and indicate any changes you need to make to meet your goal as you move forward.
See the example below:
______________________________________________________________________________________
Name:Kehinde Bello
Target behavior to change/goal: Increase my sleeping hour ( insomonia)
Week 1 – Goal: eat 3 servings of fruit and vegetables a day.
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Date: Friday- Sept.25, 2020
Behavior observation: Today I had 2 servings of fruits and vegetables. I ate a banana with breakfast and had some sautéed spinach with dinner. Based on my goal for this week, I should be eating 3 servings a day, and I did not meet the goal.
Barrier:I did not meet the goal because I need to go to the grocery store and purchase more produce for the week.
Date: Monday, Sept. 28, 2020
Behavior observation: Today I had 3 servings of fruits and vegetables. I ate a banana with breakfast and had salad with carrots and tomatoes for lunch. I met my goal set for this day.
Barrier:Went to the supermarket and got what I needed. Had a great day in terms of the change.
Date: Tuesday- Sept. 29, 2020
Behavior Observation:I had a great day today. I was focused on meeting my goal and actually had 2 servings of fruit and 2 servings of vegetables.
Barrier: No barriers/problems today.
Date: Thursday- Oct. 1, 2020
Behavior Observation: Not such a good day. I had an exam and did a lot of snacking instead of eating a healthier meal which included fruits and veggies. These things were available, but my stress was comforted better with Doritos, Gold Fish and Ice Cream.
Barrier: I recognize I am a snacker and stress eater. It’s probably best if I just remove these snacks from the kitchen and eat what is available. Namely, the fruits and veggies. Will refocus and regroup.
Date: Saturday – Oct. 3, 2020
Behavior Observation:Met my weekly goal this day. I went to the supermarket to make sure I had what I needed. I also cut up some fruit and vegetables ahead of time so that I could easily snack on them while I studied.
Barrier: No barriers/problems today.
WEEKLY SUMMARY: Overall, I think this was a good first week. When I did not meet my goal it was because I let stress derail me. Sometimes I just got lazy and didn’t feel like thinking about it or doing it. I was most successful in meeting my goal when I made sure that I had the food that I needed and focused on reaching the goal. One thing that worked was when I cut up the fruit and veggies and put them in containers/bags that were easy to get to. I will continue to use this strategy as I move forward. I probably also need to get rid of the Doritos, Gold Fish and snacks???
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Begin logging 5 days of behavior per week using the format shown in the example above.
