Behavior Change Contract
DIRECTIONS: Choose a health behavior that you would like to change throughout the semester. Behavior
change must be related to at least one of the six dimensions of health and wellness and goals should be S.M.A.R.T. Use
your book and the PowerPoint slides as resources.
My behavior change will be (process):
My behavior modification will seek to increase my well being. To enhance my well being, I will need to create a fitness plan and
regulate my eating habits. I'll walk outside to obtain some much-needed vitamin D._____________________
My long-term goal for this behavior change is (outcome):
__For each week, I’ll exercise for 3 days; Monday, Wednesday and Saturday. For Monday and Wednesday I’ll workout for 15 or 20
minutes and on Saturday I’ll work out for 30 minutes. For Monday- Friday I’ll consume at least 5 portions of fruits and vegetables .
On Saturday I will ask my parents to take me to the park to walk or to run, to get my Vitamin D and get a good workout.
____________________________________________________________________________________________
These are three obstacles to change (things that I am currently doing or situations that contribute to this
behavior or make it harder to change):
1.
One barrier to working out on Mondays and Wednesdays is that I occasionally don't have time since I have to
finish my work and sometimes I have to practice for my ap chapter test. Whenever an AP chapter test is
approaching, I always finish all of my work when I head home and from 7 to 10 p.m. I study for the test.
2.
The second barrier is sometimes my grandpa that lives with my uncle, they invite us to eat on Saturday and
usually we leave at 3:00pm but sometimes my Grandpa asks my dad to drive him to walmart and we come home
late at 6 or 8 pm. This is an obstacle in getting my Vitamin D as were inside Walmart or other stores.
3. The third impediment is laziness. When I'm lazy, I don't want to exercise, go outside, or eat fruits and vegetables.
Laziness causes me to lie in bed or sit on the couch and avoid eating fruits and vegetables in favor of junk food
such as chips.
The strategies I will use to overcome these obstacles are:
1. For the first obstacle I will wake up and do the 15 or 20 minute exercise as studies have shown it improves your
focus and your mood. This will lead to being able to still come home and study at night for my ap chapter test.
2. For the second obstacle, I'll go outside and run around for an hour to get some vitamin D. This will happen in the
morning, or I may ask my parents if we like to visit a park with my grandpa after we finish shopping. My
grandfather, who enjoys walking or climbing in the mountains, would agree with me, as would my parents.
3. For the last barrier, I may set an alarm as they motivate me. I can also ask my mother to help me get out of my
laziness and do the workouts, go outside and eat vegetables and fruits.
Resources I will use to help me change this behavior include:
a friend/partner/relative: My brothers because they’ll remind me that I have to exercise and they won’t mind pulling me
out of my bed. Most likely they will be my exercise coach. Also my mom, as she’ll be happy that I am eating fruits and
vegetables so she’ll keep me in check.
___________________________________________________________________________________
a school-based resource:
_My P.E. teacher as we exercise every time in that class. We do push-ups, sit-ups, the
windmill and we track our time when we do the mile run. I would see my progress in his class and I’ll get motivated to
continue. _________________________________________________________________________________
a community-based resource: _Parks or mountains can be useful resources as that is the location I will run or walk at.
Also parks and mountains because there are a lot of people who workout there and this can give me motivation or feel
challenged that I’ll start wanting to do better than them.
________________________________________________________________________________
a book or reputable website: __https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies- This website is about
how to eat veggies in a creative way instead of eating them bland.
https://ripe.london/blog/energy-boosting-fruit-eat-workout/#:~:text=A%20banana%20is%20also%20an,a%20quick%20bite
%20before%20exercise. - This other website will help me as its about fruits to eat after and before I start doing exercise
as I may get hungry after I finish the exercise.
______________________________________________________________________________
In order to make my goal more attainable, I have devised these short-term process goals.
short-term goal: Exercise Monday, Wednesday and Saturday for 15 or 30 minutes
Saturday I only exercise for 15 minutes
short-term goal: Consume vegetables and fruits on Monday- Friday
3 vegetable and fruit
short-term goal: On Saturday go outside to obtain Vitamin D
new running shoes.
target date: April 10 reward:
target date: March 10
target date: April 10
reward: Consume only
reward: My reward would be
When I make the long-term behavior change described above, my reward will be:
If I end up liking working out my reward will be new workout gear. It would also come with a new fitness plan, that we’ll
make me feel good about myself. Also it will include my improvements on my mental health as it is known that working out
improves your working habits.
Target date: May 5
I intend to make the behavior change described above. I will use the strategies and rewards to achieve the
goals that will contribute to a healthy behavior change.
Signed:__Vitalia
Basilio ____
Witness:______Jonathan
Basilio_________