Step 4: Modifying Behavior(s)

Of course modifying behaviors is easier said than done.   As with any behavior modification program, changes need to be supported little by little, over a long period of time. Often people (I’m sure myself included) start these programs with a huge agenda and list of goals and action steps that soon overwhelm them and lead to them eventually falling back into the habits they wanted to change.  I’m starting slowly and simply.

Hints to develop and execute a program successfully can include (but are not limited to):

  • Where does the behavior occur (only at home? at school? in the presence of particular persons or objects?)?
  • When does it occur (time of day? day of week? weekends vs weekdays?)?
  • When the behavior occurs, how long does it last?
  • How intense is the behavior (e.g., is the child talking or screaming)?
  • How frequently does it happen? per hour, per day, per week, per year (select the single most meaningful period of time).
  • What was present or occurring 5-10 minutes prior to the behavior?
  • What was present or occurring within 2-3 minutes after the behavior?
  • Who was present during an instance of the behavior? Describe how these people are related to the subject.
  • Describe in very specific behavioral terms what an instance of the behavior looks like. Describe it so an actor could display the exact behavior. Relate what was said as well as what was done and with what. Even seemingly insignificant actions could provide a clue for moderating the behavior.

So far I have been meeting most of my goals.

I have been eating better:

  • Fruit
  • Veggies
  • No fast food
  • No beer

I have been exercising a little every day.

  • A walk here and there
  • A little medicine ball work
  • A ride on the Magnum Fitness NexStep recumbent stepper ( I will review in the middle of the week)
  • A little Magnum Fitness Functional Trainer cable column work ( I will review in the middle of the week)
  • And a little furniture slider work (these are great and unbelievably difficult when not modified – I will send some video next week)

Does anyone have a favorite trick, exercise or exercise device that has worked for them?





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