Online Tutoring on Behavior Change

Goal: To take healthy diet three times in a day.

 Part 4: Reflect (25%)

1. Week One Write-Up: Now that you have started trying to change your behavior, how do you feel about it? Has it been easier or harder than you expected? Why do you think that is? Have you achieved any goals? Have you encountered any obstacles? If so, how will you avoid it in the future?

In the first week of behavior change, I was very enthusiastic because I wanted to see a change in myself. In the beginning, it was very hard for me to focus toward the goal. Every day I faced so many problems. I had to go to college, with friends and sometimes I felt tired. Because, I used to eat fast food only. But some days when I did not go to college and work, then I become able to achieve my goal.

Sometime when I did not able to achieve my goal, its reason was time management. So, to avoid this problem in the future I will manage my time in a proper way.

2. Week Two Write-Up: How do you feel about your behavior change plan now that you’re over the mid-way point? Has it become any easier or harder to change? Why do you think that is? Have you encountered any obstacles?

In the second week of the behavior change plan, I felt that I started to like healthy food. Because I used to eat fast food allot and it was very hard to digest. But now I am feeling better because I know the benefits to take healthy diet.

It became easier for me to eat healthy food because my sister helped me to prepare food because she was working in a restaurant. So. If she has no time to prepare food for me then sometimes, I got problems to make prepare food for myself because I had to go to college and work.

3. Week Three Write- Up: Congratulations! You have completed your behavior change project. How did it go? Was it easy for you to change your behavior, or did you have a harder time than you expected? Will you continue to maintain your behavior change? How will you accomplish this and why? Was this project helpful to you?

I am feeling very happy after achieving my goal because, in the beginning, it was very hard for me to follow my diet plan. Sometimes I had to go to college and work at the same time. I was getting a problem managing my time between work, college, and health. But I gave my best.

In the future, I would like to continue to eat a healthy diet only because now I know if we are eating good food then it has so many benefits to our health and it is very easy to digest as well. In the future, I will focus to manage my time. Because if I would able to manage my time then I can maintain my behavior change easily. Because in the first two weeks I got a problem managing my time.

4. Influence: Can you think of an example of how your behavior has been influenced? Think about your social circle – family, friends, co-workers, peers, etc. Was their influence positive or negative? Identify several different ways your behavior(s) have been influenced (considering social environment, physical environment, personal cues such as stress, etc.).

I got a positive influence from my friends. I have many friends, mostly they all like to go to the gym. They all like to take a healthy diet only. So, they influenced me, whenever I feel bad or de-motivated, they motivate me. When I saw that, they are going to the gym and they are taking healthy food then I felt guilty because I was not taking care of myself. As well as, sometimes I feel bad about myself whenever I saw them. I felt stress because of junk food.

5. Future Plan: In six months from now, if you were to relapse into your old behaviors, how would you re-address behavior change? Was this a change something that you considered to be important to your health?

In six months, I will be started to avoid a healthy diet and if would not able to may my focus toward my goal then I will start to follow a diet plan and time management. Because I was eating fast food only because I was not aware of the bad effects of fast food and I was not managing my time.

Because this change is very important for me. Because, if we are eating well then, we can enjoy a healthy life otherwise not.