Behavior Change Point or Demerit System

1. Behavior Change Point or Demerit System In order for goals to be specific the exact behavior must be identified Time Frame for Behavior Change 4/5 weeks – depending on semester Calendar Monday through Sunday

2. Examples of the different broad behavior areas • Physical Fitness • Nutrition • Stress • Reduce substance abuse

3. Physical Activity: • Aerobic - Running, walking, swimming, aerobic machines, aerobic classes • Strength – Free weight lifting, Resistance machines • Flexibility – Stretching postures

4. Aerobic /Cardio Points • 1 point for 10 minutes (running, walking, biking, swimming) • 1 point for 1 mile • 1 point for steps (walking) • 1 point for swimming lap • 1 point for class or tape or dvd

5. Strength • Free weight lifting, Resistance machines • 1 point per set Workout session 3 sets bench press 3 sets military press 3 sets squats 9 points

6. Flexibility – Stretching postures • 1 point for 10 minutes • 1 point for posture • 1 point for class or dvd

7. Nutrition Increasefruits and vegetablesFiber Decreasefast foodsfats – red meats, dairy productssweets

8. NutritionPoint or Demerit System Increasefruits and vegetables – 1 point per serving Decrease – Demerits – Attempt no points • fast foods – 1 point for each meal above week quota • fats – 1 point for each portion of red meat or dairy product above quota • sweets - 1 point for each sweet above quota • soda – 1 point for each soda above quota • coffee – 1 point for each cup above quota

9. Stress • Time management Study schedule Punctuality • Money management – Budget • Sleep • Reduce anger outbursts – • Road Rage, Foul language

10. StressPoints/Demerits Points Study schedule 1 point per 15 minutes Money management Budget – 1 point per dollar saved Demerits Anger outbursts 1 demerit per outburst or behavior above quota Sleep 1 demerit for every night that you don’t go to bed by a certain time or don’t get a certain number of hours of sleep.

11. Substance Abuse • Smoking • Drug abuse • Alcohol abuse

12. Substance Abuse Demerits • Smoking – one demerit for cigarettes above quota • Drinking - one demerit for drinks above quota

13. Clean Room Demerits One point per dirty surface Floor Bed Desk Shelf Closet floor

14. Point or Demerit System Point System • Adopting or increasing behavior • Examples - Physical activity, eating fruits and vegetables • Set point goal • Report percentage reached Demerit System • Reducing or eliminating behavior • Examples – Quitting smoking, reducing fast food • Quota system (Allow minimal behavior) or Cold Turkey • Goal zero – No percentage calculated Do Not combine systems

15. Description of Behavior Change and Point System Running 1 pt = 10 minutes of running 30 minutes x 3 times a week 3 pts x 3 times a week = 9 pts a week 9 pts x 4 weeks = 36 point goal

16. Running Planning Calendar

17. Running Planned/Completed Calendar

22. Description of Behavior Change and Demerit System Reducing Fast Food Meals 1 demerit = each meal above quota a week 3 fast food meals (quota) allowed a week 0 demerit goal

23. Fast Food Planning Calendar

24. Fast Food Results Calendar