BIO 1156 Behavior Change Assessment 2022

BIO 1156 Behavior Change Assessment
Due: October 1st
Research has indicated that it takes at least 21 days of consistent daily effort to form a new habit
and make it part of your daily routine (FI Informer, 2007). The key of course, is to first identify
the habit that you would like to change and then focus on that habit for 21 consecutive days. The
hope is to identify, experience, and see some improvement in your overall wellness.
Understanding Your Target Behavior
Complete the attached worksheet titled “Your Target Behaviors”. Choose the target
behavior that you feel the most strongly about changing and then continue to the
“Understanding Your Target Behavior” worksheet.
Behavior Change Contract
Complete the attached “Behavior Change Contract” for the target behavior that you
identified.
Work on Changing your Target Behavior
You will work to implement a new habit, with aim of changing/improving your target
behavior. You will write about your experience after the first, second and third week
following the instructions below.
Essay: Use the following headings
1. Target Behavior: Prior to completing the “Your Target Behaviors” and
“Understanding your Target Behavior” worksheets, had you considered changing this
behavior at some point in the past?
a) If yes, had you ever taken the time to analyse the negative effects of
continuing with this behavior, or the positive effects of changing this
behavior? What prevented you from making the change?
b) If no, what was a behavior that you had considered changing? What prevented
you from making the change?
2. Week One Write-Up: Now that you have started trying to change your behavior,
how do you feel about it? Has it been easier or harder than you expected? Why do
you think that is? Have you achieved any goals? Have you encountered any
obstacles? If so, how will you avoid it in the future?

3. Week Two Write-Up: How do you feel about your behavior change now that you’re
over the mid-way point? Has it become any easier or harder to change? Why do you
think that is? Have you encountered any obstacles?
4. Week Three Write- Up: Congratulations! You have completed your behavior
change project. How did it go? Was it easy for you to change your behavior, or did
you have a harder time than you expected? Will you continue to maintain your
behavior change? How will you accomplish this and why? Was this project helpful to
you?
5. Influence: Can you think of an example of how your family or significant others
have affected your health behaviors? Was the influence positive or negative? Identify
several different ways your behaviour(s) have been influenced. Note who was
responsible for this, if it was a positive or negative influence, and how you might do
things differently if this occurs again
Assignment Format
1. Essay – Include an introduction and conclusion. In the body of the essay, use the
headings above.
2. Target Behavior Worksheets
3. Behavior Change Contract

Grading Rubric Achievement
Level 1 (0%)
Achievement
Level 2 (50%)
Achievement
Level 3 (75%)
Achievement
Level 4
(100%
Worksheets (20%) Worksheets are
not submitted or
most are
submitted but not
completed (0%)
Either not all
worksheets are
submitted, or
worksheets that
are submitted
are not
complete (10%)
All
worksheets are
submitted,
however either
worksheets are
either not
complete or
are not high
quality. (15%)
All
worksheets are
submitted and
completed
with high
quality
(20%)
Behavior Change
Contract (15%)
Behavior change
contract is not
included in
assignment
submission
(0%)
Behavior
change contract
is submitted but
the majority is
not complete or
is of low
quality (7.5%)
Behavior
change
contract is
submitted and
completed but
lacking quality
(11.25%)
Behavior
change
contract is
submitted and
completed
with high
quality (15%)
Essay (50%) The essay was
either:
-not submitted,
or
-the entry that
was submitted
did not meet
basic
requirements
(intro/conclusion,
target behavior,
behavior change
experience write-
up’s, and
discussion on
behavioral
influence. (0%)
The essay was
either:
-missing
discussion in
one or more of
the required
sections,
-all sections
were discussed
but did not
provide enough
detail to display
understanding
of the tasks, or
-was missing an
introduction
and conclusion
(25%)
The essay
either: -was
lacking quality
discussion,
-missing
detailed
discussion in
one required
section, or
- missing and
introduction or
conclusion
(37.5%)
Each required
section (5) has
been discussed
in detail,
including an
introduction
and
conclusion
(50%).
Grammar/
Punctuation (15%)
Uses mostly
simple sentences
that are
incomplete or
inaccurate AND
Attempts a
combination of
sentence
structure but
with frequent
A mixture of
sentence
structures,
often
inaccurate.
Well
organized and
logical. A
combination
of simple,

punctuation
errors
predominate.
Ideas incoherent
(0%)
basic
inaccuracies.
Punctuation
inconsistent.
(7.5%)
Punctuation
mostly correct.
(11.25%)
compound and
complex
sentences
mostly
accurate.
Punctuation
mostly correct.
(15%)

Your Target Behaviors
DIRECTIONS: In the following spaces, list five behaviors that you want to change. They
might be behaviors discussed earlier in this chapter or others specific to you. Examples of
target behaviors include smoking, eating unhealthy foods, and not exercising regularly.
Target Behaviors:
1. __Maintaining blood glucose
level___________________________________________________
2. ___Increasing physical
exercises__________________________________________________
3. ____Eating too much fast foods________________________________________________
4. _______Not drinking enough water______________________________________________
5. Not taking oral hygiene seriously__________________________________________
Choose the target behavior you feel the most strongly about changing, and use the
following worksheets and logs to help you modify that behavior.
Increasing physical fitness through routine physical exercises

Understanding Your Target Behavior:
To better understand the importance of your behavior change, it is important to recognize
the harmful effects of your present target behavior and the positive effects of quitting that
behavior.
Some negative health effects of my target behavior are:
1. __Type 2 diabetes
2. ___high blood pressure
3. Metabolic problems and high cholesterol levels
4. _Weight gain
Some positive health effects of changing my behavior will be:
1. strong muscles _____________________________________________________
2. Low chances of developing type 2 diabetes
3. Boost mental health
4. Weight management
Behavior Change Contract
After considering the various factors that have been discussed regarding successful behavior
change, choose a health behavior that you would like to change, starting this semester. Sign the
contract at the bottom to affirm your commitment to making a healthy change and as a friend or
classmate to witness.
My behavior change will be:
To increase physical fitness activities through regular exercise
My long-term goal for this behavior change is:
To run at least three kilometres each day by March 2019
These are three obstacles (things that I am currently doing or situations that contribute to this
behavior or make it harder to change):
1. __I prefer taking public transport when am going to church and to town
2. I like watching movies during my free time

3. I do not take physical fitness serious
The strategies I will use to overcome these obstacles are:
1. I will set a timeline for my daily physical activities
2. Each time I am free, I will take a walk instead of watching movies
3. I will join a physical fitness club to stay active
Resources I will use to help me change this behavior include:
A friend/partner/relative: A friend who is in school fitness club
______________________________________________________________________________
___________
A school-based resource: The school gym
A community-based resource:
______________________________________________________________________________
___________
A book or reputable website:
______________________________________________________________________________
___________
In order to make my goal more attainable, I have devised these short-term goals:
Short-term goal Target date
Run three kilometres each day 1st Dec. 2019
Save $40 that I use for public transport 1st Dec. 2019
Add 500 metres to every distance I cover 1st Nov. 2019
When I make the long-term behavior change described above, my reward will be: to attend
Olympics races in Tokyo 2020 and watch live competitions
I intend to make the behavior change described above. I will use various strategies and rewards
to achieve the goals that will contribute to a healthy behavior change.

X
Signed:
X
Witness