Step 1: Restate the behavior change you are working on and what aspect of your wellness will be improved by this change. (2 points)
Step 2: Assess your current stage of change. Where were you during part 1 of this project? Where are you now? If you’ve moved into a different stage of change, discuss what facilitated this. If you haven’t moved into a different stage, explain why. (4 points)
Step 3: Restate your short-term SMART goal from part 1. Then discuss this goal. (8 points)
If you met your goal, explain how you accomplished this. What specific things did you do on a daily basis to help you reach your goal? Did your proposed plan work, or did you make some changes as you went along? If so, what changes?
If you didn’t meet your goal, that’s okay. This is meant to be a learning process. Discuss what you did accomplish and the changes you made or tried to make.
Regardless of whether you met or did not meet your goal, discuss any aspects of your proposed plan that didn’t go as you anticipated. What went wrong? Why?
Step 4: In part 1, we talked about barriers. You discussed motivation, self-efficacy, and other barriers you might face. List all these barriers again now. (6 points)
Were you able to overcome any of them? If so, how did you do it?
Were you unable to overcome any of them? If so, why not? What got in the way?
Were there any barriers that arose that you did not anticipate? Discuss those here. Moving forward, how will you address/overcome these new barriers?
Step 5: Relapse is a normal part of behavior change. Did you experience this? (6 points)
If so, what caused the relapse? Did the strategies you planned for getting back on track work? Why or why not? If they didn’t work, what could you do differently?
If you didn’t experience a relapse, discuss how you were able to prevent this. Also, go back to part 1 and look at the relapse strategies you developed. If a relapse occurs as you work towards your long-term goal, do these strategies still seem appropriate? If not, discuss alternative strategies here.
Step 6: Discuss your planned reward for your short-term goal (4 points)
If you met your short-term goal, did you reward yourself yet/do you have a plan to do so soon? Do you feel that the reward you chose was appropriate? Why or why not?
If you did not meet your short-term goal, you likely still accomplished something that is worthy of a smaller reward. What have you done that is reward worthy, and how will you reward yourself?
Step 7: For the rest of the semester, you are now focusing on meeting your long-term goal. Restate your long-term goal from part 1 of this project. (6 points)
If you feel it’s necessary to re-write your long-term goal to make it more attainable, you may do so now. Also discuss how, specifically, you will reach this goal.
If you feel your initial long-term goal is still appropriate, you do not have to make any changes. However… look back at your initial discussion of how you will meet this goal, any potential barriers, and your proposed reward. Do all of these things still seem realistic and appropriate? If not, make the necessary changes now.
Step 8: Proofread your answers. Excessive spelling/grammar/punctuation errors will result in a loss of points (4 points). Submit your completed write up to D2L as a .doc, .docx, or .pdf file only (.pages is not compatible with D2L) by the due date.
