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.
Choosing Healthier Beverages
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.
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
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
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.
Energy Balance for Weight Loss Log
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
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 Tobacco Use Journal
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
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
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
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.