Exercising Behavior Modification
Part 1: Identify Target Behavior (2 pt)
a. What behavior are you going to attempt to modify?
Target Behavior:_Amount of exercise each day.______
Part 2: Baseline (14 pts Total)
Create a spreadsheet (i.e. table in excel) to document your baseline target behavior. Spreadsheet should include the following items: a. When does the behavior (remember thoughts are behavior) occur (time of day? day of week? weekends vs weekdays?)? (2 pts) See page 9.
b. When the behavior occurs, how long does it endure? (2 pts) See page 9.
c. How intense is the behavior (e.g., are you sprinting or jogging when running)? (2 pts) This category was not always applicable for my observation because many times my behavior was exhibited in thoughts. These thoughts did not have an intensity; therefore, I only recorded intensity during my work out. d. Frequency of the behavior: Is the behavior occurring per hour, per day, per week, per year (select the single most meaningful period of time). (2 pts) I left this part of my spreadsheet blank because my goal was to have the behavior occur more often every week and since it occurred multiple times a day I chose to leave it blank to make the spreadsheet easier to understand.
e. Where does the behavior occur? (2 pts)
See page 9.
f. What was present or occurring 5-10 minutes prior to the behavior? (2 pts) See page 9.
g. What was present or occurring within 2-3 minutes after the behavior? (2 pts) See page 9.
Part 3: Functional Assessment (19 pts Total)
While monitoring the baseline of your target behavior, reflect on the following questions.
a. What is the pattern that the behavior displays? (3 pts)
The behavior happens more often when I am looking at Instagram. My Instagram contains pictures of fitness and fashion models who strictly control their diet and exercise. It seems that the majority of times I engage in looking at my Instagram, I feel guilty or unsatisfied with my body. I think about fitness soon after I wake up and near the time I am getting ready to sleep. b. Does the location of the behavior have any meaning or purpose? Is the behavior only at home? at school? in the presence of particular persons or objects?)? (3 pts) The behavior happens most frequently at home. The presence of particular persons does not seem to have any affect. c. Is there anything significant about what or who was present around the time of the behavior? (3 pts) The behavior happens when I am reminded of working out. This occurred when I passed the gym and when I see pictures or videos on my phone of people training. d. Describe in very specific behavioral terms what ONE instance of the behavior looks like. Describe it so an actor could display the exact behavior. Relate what was said as well as what was done and with what. Even seemingly insignificant actions could provide a clue for moderating the behavior. (10 pts) One instance when the behavior occurs is when I sit down in class before the class starts. I choose a seat, set all my materials on my desk and then take out my phone to pass the time. I first start browsing through Instagram and track some of the fitness model’s fitness progress through their photos. I am fully invested in the pictures and do not pay attention to what is going on around me. I start to compare myself to the fitness models I see in the photos and begin to doubt my ability to change my body. The more I look, the guiltier and unsatisfied I feel. I then convince myself that there is no point in living a life so filled with restrictions and turn off my phone.
Part 4: Intervention (32 pts Total)
Identify potential interventions and select one or several that match the target behavior.
a. Identify and explain category of target behavior: (2 pts) My target behavior falls in the category of increasing or strengthening an existing behavior. I am already very familiar with exercising and used to be a...
References: Beck-Ellsworth, D. (2013). Behavior Modification [PowerPoint slides]. Retrieved from
University of California, San Diego Psyc 154 FA13 Blackboard site.
Miltenberger, R. G. (2012). Behavior modification: principles and procedures (5th Ed.). Belmont,
CA: Wadsworth Cengage Learning.
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