BIO 1156: Behavior Change Assessment - Self-Improvement Project

This assignment is a self-assessment report from a student in BIO 1156, detailing their efforts to change their behavior and increase physical activity over a three-week period. The student identifies a lack of exercise as a concern and sets a goal to become more physically active. The report is structured around weekly reflections, documenting the student's progress, challenges, and strategies. The student discusses obstacles such as time constraints and social influences, and describes the implementation of a schedule and seeking support from friends. The final section analyzes the impact of external factors, particularly friends, on the success of the project. The student reports positive outcomes, including improved health indicators and a sustained commitment to the new habits.

Running head: BIO 1156 BEHAVIOR CHANGE ASSESSMENT 1
BIO 1156 Behavior Change Assessment
Student’s Name
Institutional Affiliation

BIO 1156 BEHAVIOR CHANGE ASSESSMENT 2
Bio 1156 Behavior Change Assessment
I decided that I will focus on increasing my physical activities in the next three weeks. I
decided to focus on this goal because I was concerned that I was concerned that my health was at
risk. I have read on the internet about the adverse effects of lack of physical exercises, but I was
finding it hard to change. When I got a chance to focus on behavior change, I decided that I will
focus on staying physically fit. The following sections describe my behavior change for each
week for the past three weeks and the last section discusses how external influence impacted by
success.
1. Target behavior
I was already concerned about lack of physical activities in my life. Prior to this
worksheet activity, I had read articles on the internet and watched videos and movies about the
importance of staying physically fit. At one time, I decided that I will be walking to church and
running to classes but I was always embarrassed because I was in the company of my friends and
my parents. I could spend time on the internet researching the adverse effects of lack of physical
exercises, but each time I tried to concentrate on modifying this behavior, I ended up not making
any progress
2. Week One Write-up
I think that my progress in behavior change is quite interesting and am satisfied with the
improvements am making. I thought that I could find it difficult to start because I have tried and
failed before, but I think that I will make a significant progress this time. This does not however,
imply that I have not encountered obstacles in my behavior modifications. One of my obstacles
has been lack of time to complete adhere to behavior modification. I had intended that I will be
running each morning for at least one kilometer, but each time I wake up late and I have to cover

BIO 1156 BEHAVIOR CHANGE ASSESSMENT 3
only some 500 meters. Additionally, sometimes I fail to complete my assignments in the
evening, so I am forced to do them in the morning. I am determined that I will succeed by
avoiding procrastination. I will be completing all my assignments in class and will not sleep until
I have completed all my evening tasks. I have also created a timetable for my daily activities.
Each day I make a progress in my goals, I will tick it on my timeline. I also intended to go to the
gym at least twice a week but I have only managed once. I have already contacted a friend who
will be reminding me whenever he is going there.
3. Week Two Write-up
I am glad that I am making a significant progress in my behavior change, even though I
do miss watching movies and sleeping enough. I am satisfied that even though initially I found it
challenging to maintain physical exercises, I can now manage to run at least two kilometers each
morning. I do not find it difficult running to church. I am motivated by inspirational books and
articles I read about physical fitness. Yesterday I looked at myself in a mirror and I was surprised
at how my skin and face is becoming tender. I think that the more I exercise, the more younger I
become. Sometimes I regret that I could have started earlier. I think that one of the barriers that is
affecting my progress is being around the friends who used to watch movies with me. Sometimes
when we are together, they start talking about the characters in the movie and I feel like joining
them. I missed the gym this week because one of my friends convinced me that he could join me
at the gym after the movie and he disappeared after our day out. My schedule is also still tight
but I am trying my best to allocate enough time to physical exercises.
4. Week Three Write-up
I am impressed that I have completed my behavior modification. I can say that it was
easier than I expected and I am surprised why I did not manage to change it before this project.

BIO 1156 BEHAVIOR CHANGE ASSESSMENT 4
Yesterday I decided to check my glucose level, mass, and blood pressure. To my surprise, the
results were satisfactory. I am also adapted to running and I hardly find it difficult walking going
to the gym. My initial goal was to go to the gym at least five times but I have managed only three
times. I cannot underestimate this progress because it was impossible for me before.
To maintain the progress I have made, I think that I will continue following the schedule
I was using. I will increase my running distance to seven kilometers each day. I want to achieve
my target of attending Olympics competitions in Japan in 2020. I will stop taking a ride to town,
but instead will be running. Each saved dollar will go to my account and it will be used to buy
the ticket. I have identified a few friends who are sharing my hope and dreams. I think that this
has been a successful project and I am determined to take it higher.
5. Influence
I cannot underestimate the role that my friends and colleagues played in the success of
this project. Even though some of them had a negative impact like discouraging me from quitting
their company, I am still glad that I managed to overcome the limitations. This project expanded
my network of friends because I have made some new friends at the gym. I think that I will
continue with their company in future.