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Behavior Modification

In: Social Issues

Submitted By ldriscoll
Words 646
Pages 3
1. The target behavior I chose to experiment with is my sleeping pattern. Since I am a student athlete, I do not get very much sleep at night. I typically go to bed around 11:00-12:00pm every night and wake up for morning practice at 5am most mornings. My hours of sleep range from 5-6 hours on certain days depending on if I have practice or not. Staying up late doing homework is usually the main cause, but it does not help when I have to wake up some mornings at 5am for swim practice. Sleep is extremely important for a person’s overall well being, so I want to modify this behavior to stay as healthy as I can and wake up feeling refreshed. 2. One of the main barriers that come into conflict with this behavior change would be my ability to take naps. I take a nap everyday in between practices. If I did not take a nap in between practices, I would be exhausted approaching practice number two. Since I take naps during the day, I am able to stay up late to do homework. Naps also allow me to feel refreshed for the rest of the day Also, since I finish practice around 6pm, I eat dinner right after and then start my homework around 8pm. I usually have a lot of homework/reading per night that requires me to study for hours. Lastly, I like to look at my phone and computer right before I go to bed. I have heard stories that the light coming from your phone/computer greatly affects your sleep quality. After I heard that story, I knew something had to change. 3. The procedure I will use to change my current behavior will be to stop napping during the day, start doing my homework in between practices, and put away all electronics 15 min before I go to sleep. I plan to do all of those changes in order to complete my overall goal of falling asleep by 10 pm. If I try to nap during the day, I will tell one of my teammates to stop me from doing so, tell me to do 10 push ups, and then tell me to do my homework. My punishment for the electronics and going to bed on time did not have a specific punishment other than my own personal health and well being. So the punishment is an intrinsic punishment. Also if I do not 4. A) After I experimented with my sleeping changes, I am pleased to say by the end of the 4th week I was going to bed every night by 10pm! It took a long time to get used to not napping in between practices. Since I did not nap, it was easier for me to go to sleep earlier at night. The first week was a struggle because even though not napping was supposed to reinforce my behavior to go to bed at 10, it felt more like a punishment because I was physically and mentally exhausted for my swim practices. However, as the second week approached, I was getting used to not napping and getting a little more used to going to bed earlier. This allowed me to feel energized as soon as I woke up in the morning. Also, within the first and second week, I had a lot of trouble putting my phone away before bed. I was always tempted to keep looking at social media and texting my friends. This punished my behavior change to fall asleep earlier. During the 3rd week I completely stopped looking at my phone before bed. I noticed that I was able to fall asleep faster! Usually I would just lie there for a while, but during this week I fell asleep within 2-5 minutes of laying down.

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