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Behavior Change Tools

Sample Behavior Change Plans

These sample behavior change plans include step-by-step instructions for choosing healthier behaviors that support wellness. They include specific strategies as well as logs for tracking behavior and behavior change contracts.

Incorporating More Fruits and Vegetables into Your Diet (155.0K)
This plan focuses on increasing intake of fruits and vegetables to health-promoting levels.

Reducing the Saturated and Trans Fats in Your Diet (149.0K)
This plan helps you analyze your current fat intake and make changes in your diet to bring saturated and trans fat intake to within recommended limits.

Choosing Healthier Beverages (122.0K)
This plan focuses on making healthier beverage choices, which can be an easy way to increase nutrient intake and decrease intake of empty calories from fat and sugar.

Reducing Your Caffeine Intake (163.0K)
This plan focuses on reducing caffeine intake but can be applied to other potentially addictive substances and behaviors.

Developing Responsible Drinking Habits (157.0K)
This plans asks you to examine your current use of alcoholic beverages and to make any necessary changes in your drinking habits to boost wellness.

For detailed behavior change plans for increasing physical activity, developing a personal fitness program, and managing body weight, refer to the lab activities for Chapters 2-9 in your text (also available online) and to the tools and information in the Daily Fitness and Nutrition Journal that accompanies your text.


Sample Behavior Change Logs

These sample log pages can be used to help monitor behavior before or during a behavior change program. Print as many copies as you need for your program, or use them as models to create your own behavior change journal.

Daily Activities Journal (17.0K)
This journal helps you track your activities throughout the day. Activity records can be useful for many behavior change goals, including improving time management skills and finding time for physical activity or sleep.

Food and Portion Sizes Record (173.0K)
This log can be used to track diet in terms of the Food Guide Pyramid food groups and serving sizes; it includes a reference page of food groups and serving sizes to help with analysis.

Daily Food Journal for Weight Management (15.0K)
This log for weight loss focuses on diet, including how environment, emotions, and other people influence food choices.

Energy Balance for Weight Loss Log (34.0K)
This energy balance log guides you in identifying changes in daily habits that would help create a negative energy balance and lead to weight loss; it has space to record both food choices and opportunities for increased physical activity.

Daily Stress Journal (16.0K)
This journal allows to you track your stress level and to tie changes in that level to times of day and/or specific activities. Identifying key stressors is a critical part of successful stress management.

Daily Journal for Addictive Substances and Behaviors (15.0K)
This journal tracks your use of a specific substance or behavior that may become addictive; it tracks how, where, and why the substance is used and what effects or consequences of substance use you experience.

Daily Tobacco Use Journal (14.0K)
This journal tracks the type and amount of tobacco you use, along with environmental, emotional, and other influences; this information can be used to help develop specific strategies to use during a tobacco cessation program.

Daily Self-Talk Journal (15.0K)
This journal asks you to record self-talk for closer examination to help determine if your internal dialogue is realistic. By tracking the links between self-talk and stress level, this journal can also help in a stress management program.

Daily Journal for Safety Belt Use (15.0K)
This journal tracks safety belt use but can be adapted to other injury prevention behaviors, including the use of helmets for cycling and the use of safety equipment during sports and recreational activities.

Daily Hostility Journal (14.0K)
This journal tracks hostile thoughts and actions and their results; it can be used in a program that focuses on identifying and changing hostile patterns of response.








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