This workbook is designed to take you step by step through the process of behavior change. The first eight activities in the workbook will help you develop a successful plan beginning with choosing a target behavior and moving through the program planning steps described in Chapter 1, including the completion and signing of a behavior change contract. The final seven activities will help you work through common obstacles to behavior change and maximize your program's chances of success.

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Part 1: Developing a Plan for Behavior Change and Completing a Contract

1. Choosing a Target Behavior
2. Gathering Information About Your Target Behavior
3. Monitoring Your Current Patterns of Behavior
4. Setting Goals
5. Examining Your Attitudes About Your Target Behavior
6. Choosing Rewards
7. Breaking Behavior Chains
8. Completing a Contract for Behavior Change

Part 2: Overcoming Obstacles to Behavior Change

9. Building Motivation and Commitment
10. Managing Your Time Successfully
11. Developing Realistic Self-Talk
12. Involving the People Around You
13. Dealing with Feelings
14. Overcoming Peer Pressure: Communicating Assertively
15. Maintaining Your Program over Time