Take a moment and reflect on important behavior changes you would like to make for next semester (i.e. quit smoking, attend every class, take better care of your health, reduce drinking, meet with study group weekly, etc.). Behaviors are actions that can be seen. Going to class every day or working out 3 times a week are actions that can be seen.
Begin by brainstorming a list of behaviors you would like to (or need to) change. Remember brainstorming is about quantity, not quality; there is no judgment in brainstorming. Look over your list and choose one behavior that you want/need to change the most and answering the following questions with this in mind.
*- The changes I want to make (or continue making) are:
List specific areas or ways in which you want to change.
Is the change rooted in positive thinking or is it rooted in guilt, fear, or regret?
*- The reasons why I want to make these changes are:
What are some likely consequences if you make a change?
What are some likely consequences if you don’t make a change?
Which motivations for change seem most important to you?
Who is motivating this change? Is it self-motivated? Or is another person motivating the change?
*- Which of the 6 stages of change (as discussed in class) are you in?
– The steps I plan to take in changing are:
How do you plan to achieve this goal?
Within this general plan, what are some specific first steps you might take?
When, where, and how will these steps be taken?
*- The ways other people can help me are:
List specific ways that others can help support you in your change attempt.
How will you go about eliciting others’ support?
How will you spend time with others who are positive role models for the change you’re trying to make (i.e. those who don’t have the habit or those who have already successfully changed)?
*- I know I that my plan is working if:
What do you hope will happen as a result of the change?
What benefits can you expect from the change?
*- Some things that could interfere with my plan are:
Anticipate situations or changes that could undermine your plan.
What could go wrong?
How might you stick with the plan despite the changes or setbacks?
How will you avoid triggers as part of your plan?
*- What I will do if the plan isn’t working:
What is your plan if things are working?
What actions or behaviors will you commit to if the plan isn’t working?