how to eat healthy, stress less, and walk more

Download How to Eat Healthy, Stress Less, and Walk More

Post on 26-May-2015



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Examine how altering your environment might help you make these behavior changes.


  • 1. How to Eat Healthy, Stress Less, and Walk More

2. Eating Healthier 3. When I study, I tend to eat a lot of junk food thatsits around in my room because there are no healthy options. I especially love brownies and chocolate when Im stressed.If I create barrier to obtainingjunk food and increase my abilityaccess to healthy foods, will it cause a behavior change? 4. How I might change the EnvironmentChanges Made:Increasing ability - Plugged in fridge, cleaned it - Stocked it up with healthier foods that were easy to prepareDecreasing ability - Took all of my junk food and put it in a cabinetout of sight - Taped up cabinet and put motivating messageon it 5. Decreasing Stress 6. How I might change the EnvironmentChanges Made:Creating a Trigger - My bed is on the floor with my bed frame overit. As an anchor every night, I get into bed. Iplaced a curtain blocking my bed as a reminderthat I need to sit on top before I can pull up thesheet and sleep.Increasing ability - Set up place on my bed frame that is ready togo for comfort and sitting 7. Set up to create a ready-made environment by theend of the nightTrigger 8. Walking More 9. Day 1: Reducing Alternative Behavior TriggersI placed my bike somewhere else by my dorm to put it out ofsight, and to make the time cost of getting it outweigh the timetaking to walk to my destination.Day 2: Unfortunately out of sight didnt mean out of mindBiking was still an alternative because it was near in my mind.The time I would save later in the day between classes bikingmade it such that the time saved throughout the day was worthgetting my bike.I placed it back at my dorm at the end of the day and toldmyself I wouldnt ride it. I wanted to go somewhere at night oncampus. I then used this as an excuse to ride it instead of walk. 10. Day 3: Eliminating Triggers for alternativesI called a friend and lent my bike to her for the upcoming weekto eliminate biking as an alternative. My Longboard also wentinto my top closet shelf, as to remind me of my goals. I woulddo the uphill task because it was now easier then overcomingthe barriers to retrieve my bike and longboard. A wise choice,because I ended up running a marathon that weekend. When Icame back, my motivation tanked with my soreness. Idiscovered that it was kind of cool to walk. If I can walk then, Ican walk anytime.Day 4: Increasing AbilityI needed to make larger efforts to wake up earlier or to leaveclass on time in order to make it to my next meeting. I changedmy alarm time and started to gage the amount of timenecessary to walk places. My ability to arrive on time improvedwith my practice. 11. Day 6: Walking is gaining some sort of attraction forme, comparable to biking. Whoa.I can see the benefits and kind of like it. I call my family members Friends stop to walk with me often I can listen to music I get to slow down my day I get to reflect on what Ive learned I get a few moments to myself in this face paced environment I feel better after a walk..Im still learning about why I could like this form oftransportation better than my alternatives. 12. The most successful ones were theones that manipulated with ability(associated with behavior andalternatives to behavior).Success: Eating healthier, and walking more In creating a new trigger for the meditation, I became desensitizedto the triggers meaning after a few failures at the task. Morealterations and clearer triggers would be necessary to accomplish the task