Behavior Modification Part 3: Weekly Journal Entry 3

Four-Week Journal of Behavioral Modification:

Start your chosen behavior change and monitor how it goes for a four-week period. At the end of each week, write a half-page to one-page (100-250 words) journal entry (include the date for each entry) describing your progress thus far in specific, measurable terms including how frequently you engaged in the problem behavior and how frequently you successfully changed the behavior, as well as any challenges or obstacles that you experienced. Some people prefer to include a behavior tracking/monitoring sheet as well, which you can create on your own or find online. Your journal entry should also include a discussion of revisions to your change plan that you made or plan to make for the next week, sources of support for making the change that you found helpful, and benefits of the change that you are noticing.

Example Journal Entry: “Oct 20th, 2017. Week One Journal: I began my plan to cut down and quit smoking this week. I smoked two cigarettes this week, one on Monday morning and one on Thursday night. This first week was harder than I expected when it came to not smoking during the stress of preparing for an exam on Monday and when I was out with friends on Thursday. On the other days, it seemed to help when I remembered to fill up my water bottle and when I could safely reach the gum in my bag while I was driving. I haven’t bought a pack of cigarettes in over two weeks, so that’s nice as well. When I fill up my car with gas, I plan to pay at the pump and not go inside the store to break that old stimulus cue of buying cigarettes when I get gas.”

During your journal weeks, refer back to your Part 2 submission to review your plan, anticipated behavior, and thinking changes, and anticipated obstacles to reflect on how the lived experience of making this change compares to your expectations.

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