Choosing a Target Behaviour For this assignment, you will select a target health behaviour that you are motivated to change.

Health 110 – Behaviour Change Assignment Part 1 (20%)

Instructions

Purpose:  This assignment will provide you with the opportunity to apply evidence-based health and wellness strategies to enhance your quality of life.

Section 1: Choosing a Target Behaviour

For this assignment, you will select a target health behaviour that you are motivated to change.

There are two kinds of behaviour change: decreasing an undesirable behaviour, (eg. substance use, screen time, poor nutrition), or increasing a desirable behaviour, (eg. healthy eating, sleep, exercise). For the purpose of this assignment, you must choose one of these as your target behaviour.

Consider choosing the behaviour that is most important to you, or the one you think will have the greatest impact on your well-being. You should choose a behaviour that is typically performed on a daily basis.

Section 1: Target Health Behaviour

  1. State the specific target health behaviour you wish to change. Describe the target behaviour in well-defined terms, including why have you chosen to change this behaviour.  (2-3 sentences)
  2. Have you tried to change this behaviour before?  If yes, what happened and why do you think you were unsuccessful?  If no, what has stopped you from attempting the change?  (4-5 sentences)

Section 2: Baseline Frequency of Behaviour

Now that you have chosen a target health behaviour, you will need to have a baseline frequency of this behaviour. From your Health Journal Assignment please review your five consecutive days of observations with the following types of information: (250 words)

  1. Qualitative Data:  In this section, you will refer to the context (thoughts and feelings) of your chosen target behaviour during your Health Journal.  Briefly explain/recall the circumstances that led to the behaviour happening (or not happening). 
  2. Quantitative Data:  You will need to come up with a way of quantifying/measuring your target health behaviour. Please include a baseline estimate of what your target behaviour was like during your Health Journal Assignment. Please make sure you identify what it is you are measuring and how you are measuring it (unit of measurement) for PLBC #2.

Section 3: Healthy Behaviour Change Worksheets

Complete the following three worksheets and attach or insert them to this assignment.  You can hand write on these documents, but please ensure your writing is legible.

  1. Healthy Change Ratings:  This worksheet asks you to rate your intention to change, as well as your motivation and confidence to make the change.
  2. Decisional Balance Worksheet:  This worksheet asks you to examine the possible positive and negative outcomes of changing your behaviour.
  3. Situational Temptations:  This worksheet asks you to consider how likely you are to stray from your behaviour change plan based on a number of temptations you may face.


Section 4: Potential Barriers

In this section, you will reflect on and discuss some of the potential challenges you might encounter when trying to make a healthy change. 

Please identify and explain 3 separate obstacles or barriers for your behaviour change. Consider the following questions to guide your reflection – they are meant to generate ideas for your discussion. 

  • What social determinants of health have played a role in your health behaviour to date?  Are there any social determinants that will make it easier for you to make this change?  If so, how?
  • What are the difficulties in your selected obstacles/barriers that you perceive when trying to make this healthy change and why are they a challenge for you?
  • Are these obstacles common to anyone, or are they specific to you? Explain.
  • Are these obstacles that are easily removed or dealt with?  Why or why not?

This reflection must be completed in complete sentences and paragraph format.  For full marks, you need to create an original, thoughtful reflection and critical analysis based on your personal experience and target health behaviour.  Your response should be approximately 250-300 words, or ½ to ¾ of a page.

Section 5: Potential Factors that Help

In this section, you will reflect on and discuss some of the factors that will help or support you as you make a healthy change.  These factors can be anything from situational influences, to social factors, to your own personal strengths. 

Please identify and explain 3 separate factors that will help with your behaviour change. Consider the following questions to guide your reflection – they are meant to generate ideas for your discussion. 

  • What are the positive things that will result from making this change, both in the short and long term?
  • What types of resources would help you make this change?  For example, social, financial, and /or time resources can sometimes support changing health habits.
  • Would your social network (friends or family) help support this change?  Why or why not?
  • What types of changes in your life would make it easier for you to follow through and be successful with this change?
  • What sort of rewards or incentives might be useful to help you make this change and how would they help?

This reflection must be completed in complete sentences and paragraph format.  For full marks, you need to create an original, thoughtful reflection and critical analysis based on your personal experience and target health behaviour.  Your response should be approximately 250-300 words, or ½ to ¾ of a page.

Section 6: Goal Setting

You need to create one long term goal, and 3 short term goals using the SMART acronym discussed in class, (specific, measurable, achievable, realistic, time-based).  Since we are working within the timeframes set by the semester, your goals will be spaced out over 21 days. Your long term goal and 3 short term goals must be emailed to the instructor prior to PLBC #1 submission.   

  1. Long Term Goal: State one long term goal using SMART language.  This must be one, concise sentence
  2. The latest deadline you should create for this goal should be by the end of term.
  3. Short Term Goals: State three short term goals using SMART language.  Each goal must be one, concise sentence.
  4. All short-term goals will start on the same day, however you have choice on when each one is going to be successfully integrated into your daily routines.

Section 7: Action Plan

This is a critical area of your assignment.  You need to create an action plan using 4 behaviour change techniques presented in the course content.  These behaviour change techniques include: changing self-talk, controlling the situation/environment, shaping, visualization, modeling and rewards. 

  1. Your action plan must include: (1) Changing Self-Talk and (2) Controlling the Situation/Environment.  You will then choose two more techniques for your assignment, which you feel are most relevant for your behaviour change. Each technique needs to be completely developed and full of practical and specific things you will do to meet your 3 short term goals.  You must also come up with specific ideas to address the barriers and situational temptations you discussed in Section 4. An external reference & in text citation is expected for each one of your selected behaviour change techniques. (250 words for each technique)
  2. In a final paragraph, please comment on the remaining 2 behaviour change techniques that you decided not to use. Please mention why you didn’t think that they would be appropriate for your personal behaviour change.

Assignment Requirements

  • This assignment must be typed.  Please include a title page.  
  • Please use Arial font, 12pt., 1.5 spacing with default margins. 
  • Please use the subheadings in the sequence listed above in your assignment.
  • Please include a separate APA reference page as an appendix with a minimum of 4 external references, with in-text citations. One reference/citation for your barriers, factors that will help, and one each for the four behaviour change techniques selected.
  • Your assignment must be submitted at a level acceptable for college-level English.  Your grade includes marks for grammar and spelling. 
  • Please read through your assignment carefully before submitting. 
  • This PLBC #1 assignment is worth 20% of your final grade and is out of 60 marks.  Please see the marking rubric for a detailed mark breakdown.