Text I am using---
Parrott III, L. (2003) Counseling and psychotherapy (2nd ed.). Belmont, CA: Brooks/Cole/Thomson Learning.
Could you please provide an example for me to follow for this assignment.
(Self-management) Behavioral Change Contract - 2-4 pages
? Utilize the information learned from your text, as well as other sources.
? Develop a plan for a self-directed change for yourself.
? First, select a goal: something that you would like to change about yourself. Perhaps you would like to stop smoking, or to control drinking, improve study habits, manage time better or change eating or exercise habits.
? Second, it is critical that your goal be measurable, attainable, positive, and significant to you.
? Third, change the goal into target behaviors. What specific behaviors do you want to increase or decrease?
? Fourth, choose a means of monitoring your progress, such as a very specific chart or a behavioral diary.
? Finally, choosing a realistic time frame, write up a comprehensive contract that states all of the above points and specifies both internal and external consequences for actions, such as short-term rewards for adhering to the contract and a long-term reward for meeting the goals.
? Add a visual aid/chart, power-point, to help present the contract. Be creative and personalize it for your own use.
There are set Behavioural Change Contracts used by therapists and behaviour specialists to reinforce and elicit change in their clients. For this to work, we would need to have a goal or a focus from which we will base the plan and give it direction. For this I think we will tackle a simple goal - that of wellness and health. This is only a sample, it is up to you to use it for your own.
OTA 105878/Xenia Jones
WELLNESS BEHAVIOR CHANGE
Aspects of my physical state I wish to change:
I feel lethargic and bereft of energy most days. I work long hours without breaks and at times I let stress get to me. I know that with the right combination of exercise, time management and eating/resting habits I can improve my overall mental and physical state.
Short, medium and long term goals:
- to exercise regularly, daily if possible & make it a part of my routine
- to eat healthy
- to rest and sleep the right hours
- to lessen mental & emotional stress & reach a positive outlook
- to be healthier, more in control, more content, less haggard
- to be more positive & less prone to stress
Current baseline for this behaviour:
At the moment, I do my best to sleep the right hours and exercise. I also try to regulate my eating habits. However, when deadlines loom at work and stress at home and personal issues get to me, I lose control. I do not exercise, I eat what I please, I procrastinate and then cram. I know that it is very unhealthy and it adds to my emotional state but ...