Self-Management Behavioral Contract I , hereby agree to the following Management Behavior Contract, to encourage the positive behavior. This contract provides the following: ? Self-Directing Plan for change ? Specific Goal or goals ? Target Behaviors ? Agreement of monitoring these goals ? Time frame in which goals will be met Once these goals are in progress, internal and external consequences for actions achieved or unachieved will be documented. Self-Directing Plan for Change Step 1. Discuss why eating out behaviors needs to be addressed.
Step 2. Discuss the money that I would be saving, eating home cooked meals. Step 3. Discuss how eating out is affecting my health, as well as my families. Step 4. Discuss how cooking is something that I used to enjoy, and do miss. Specifi
...ed Goal or Goals If I could change one thing about myself it would be to stop eating out, regardless of my time schedule. This past year I have felt that eating out was easier, more convenient after working all day, and having homework, and my children’s schedule to follow.
I have become very lazy with this responsibility, and it is affecting not only my health, but my families’ health as well. I would also save a lot more money, if I would incorporate cooking at home into my daily schedule. Now that I have been taking the easy way out, and have stopped by fast food restaurants for so long, it is a hard habit to break. My body is lacking in energy, and has also build up a natural craving for the unhealthy lifestyle. I plan to only eat fast food two times a month, rather than
my current lifestyle of 15 to 20 times a month.
Target Behaviors Increase the following target behaviors: ? To enjoy eating home cooked meals ? To feel healthy ? To increase my energy levels ? To practice healthy living to my children ? To save the money I normally spend on fast food ? To believe in myself and feel accomplished Decrease the following behaviors: ? Self defeating ? Putting work and daily schedules before family dinner time ? Value a healthy lifestyle ? Value what I am modeling for my children ? Spending excess money ? To erase doubt that I can accomplish my goal
Agreement for monitoring these goals To monitor these activities I have created a Chart of how many times in a week that I cook at home. Each week a new chart is to be filled in to accurately portray the activity being achieved. |Monday |Tuesday |Wednesday |Thursday |Friday |Sat |Sun | |Home Cooked Meals | | | | | | | | |Week 1 | | | | | | | | |Week 2 | | | | | | | | |Week 3 | | | | | | | | |Week 4 | | | | | | | | | A journal of feelings has been added to help monitor the ability to focus on these activities as priorities.
The journal is provided to continue to remind me that understanding the desires around this goal will encourage willingness to achieve them, creating positive habits. Timeframe for meeting these goals I have agreed to a 90 day contract to fulfill the goal written above. After the first 30 days, once
I have maintained eating home cooked meals, I will reward myself and family with a family day activity. After 60 days have passed I will provide myself with a new outfit. After 90 days of following my commitment my family and I will take a weekend trip out of town with the extra money I saved meeting my goal.
If I fail to meet this goal I will make myself stay home and reevaluate my outcome and strategy. I will rewrite the entire contract and plan until I am reminded of the meaning of why this goal is valuable in my life. I will have to start over from the beginning and design a whole new set of rules, plans and monitored actions that will lead me to my desired outcome. I am fully aware of the expectations and commitments written above and am in complete compliance. Date: February 23, 2012
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