****answer these questions based off previous assignments included down below *****

Program Evaluation and Assessment

Summarize and fully explain what your behavioral change goal was; what you did in your attempt to change it; and what the results were.

Then, reflect on the effectiveness of your self-behavior management program by answering AND briefly explaining your answers to the following questions.

o Overall, how well did your behavior intervention work?

o Why was your behavior intervention effective or ineffective?

o Were there any problems that you had not anticipated?

o Were you satisfied with the modification of your target behavior?

o Was this intervention harder or easier than you thought it would be?

o Whatdidyoupersonallylearnfromthisbehaviormodificationprogramexperience?

Discussion

Behavior Maintenance

If you were to do this behavior modification program again,

o Describe what you would do differently? Explain why. o Describe what you would do the same? Explain why.

If you were successful, do you think you will be able to maintain the behavior changes that occurred? Explain why or why not?

What plan(s) or strategies that you learned for how to maintain these behavior changes will you use? Briefly explain.

Implications, Considerations, and Recommendations for the Future

What do you think you might change or do differently in the future?

Please briefly comment on the likelihood of continuing the behavior beyond this online

course experience.

Do you think that you would you be able to use/apply these principles of behavior

modification that you learned in the course (and operationalized in this project) to change a

different behavior at a later time?

After this personal behavior management experience, how confident are you in your ability

to teach, guide, support, and help another person to facilitate their own behavior management program. Briefly explain.

Based off these assignments

Introduction - Identify and Define Your Target Behavior

In the tapestry of human health, few elements are as fundamental and indispensable as water. Beyond sustenance, water is the lifeblood of human health, playing an important role in almost every physical function. The importance of adequate water drinking cannot be overstated, ranging from temperature regulation and digestive aid to enhancing cognitive function and eliminating pollutants. As we navigatethe demands of modern life, it is becoming increasingly important to recognize and emphasize the importance of water in overall health. The choice to change this behavior is motivated by an awareness of the negative effects of insufficient water intake, as well as a desire to promote a healthy lifestyle for myself. The purpose of this project is to consciously consume more water. This entails setting a measurable goal of consuming less caffeinated beverages and more water. Thisproject includes tracking and monitoring water use while developing initiatives to improve or increase this behavior altogether.

I've had a long history of suboptimalwater consumption spanning almost a decade now. This behavior began throughout my high school years when hectic schedules and a fondness for caffeinated beverages became the norm. Since then, it has remained in my daily routine, affecting my overall hydration levels. Currently, my water consumption exhibits distinct dimensions that contribute to the overall behavior. My frequency of water intakeis noticeably limited, with only one to two glasses each day. Additionally, each water-drinking session is usually only a few minutes long. Given the relatively small quantity consumed and the brief frequency of hydration breaks, the intensity of the behavior is minimal. Furthermore, there is a large latency in initiatingwater consumption throughout the day, as I frequently delay or overlook the need to drink water until prompted by feelings of thirst. These dimensions collectively show a pattern of insufficient and irregular hydration, forming the basis for the targeted behavior change towards establishing a more consistent and health-conscious water-drinking.

My past attempts to increase water consumption proved to be short-lived, presenting sustainability challenges. A lack of consistent reminders, conflicting goals, and the appeal of alternative beverages like caffeinated drinks or sugary sodas were key obstacles. Several variables contributed to the failures of these previous attempts, including a lack of adherence to an organized approach, inconsistencies in daily routines, and inadequate reminders that hindered the development of a consistent water-drinking habit. Conflictingpriorities caused by hectic schedules frequently resulted in overlooking the significance of regular hydration, with immediate tasks taking precedence over the requirement for consistent water consumption, making it difficult to prioritize water above other options.

Background

In my autobiographical sketch, I find myself reflecting on a persistent behavior that has accompanied me for the better part of a decadeinsufficient water consumption. As a full-time college student and part-time employee, my daily schedule has been characterized by a consistent lack hydration. The behaviorinvolves a shockingly low frequency of water intake, sometimes limited to one or two glasses per day, leading in a lower-than-average daily water consumption. This issue has become a specific problem for me because of its direct impact on my general well-being. The lack of sufficient water has resulted in recurring weariness, periodic headaches, and a significant drop in energy levels. Recognizing the need for change, I've made occasional attempts before to manage this behavior. I tried using reminders and making hydration goals. Nonetheless, recurring obstacles emerged, such as the demands of a hectic schedule, the temptation of caffeinated alternatives, and an ingrained preference for other beverages. These obstacles have been challenging, frequently defeating my efforts to build a consistent and healthful water-drinking routine.

Goal/Objectives

The overarchinggoal is to establish and maintain a consistent and healthy water-drinking habit, with a specific focus on increasing the frequency and total daily volume of water consumption. The primary goal is to increase the frequency of water consumption from one or two glasses per day to at least eight glasses per day, meeting or exceeding the generally recommended daily water intake of approximately eight 8-ounce glasses (64 ounces or 1.9 liters). This involves following an organized approach to hydration by setting specified periods for water drinking throughout the day, resulting in a more even distribution of intake. Furthermore, the goal includes actively seeking to replace caffeinated alternatives and other beverages with water, minimizing reliance on less hydrating options. To enhance the habit's sustainability and enjoyment, I will be introduced into water consumption by exploring infused water, herbal teas, or other health-conscious alternatives.

Motivation and Expectations

Making the behavioral shift to develop a consistent and health-conscious water-drinking habit is expected to have a significant positive impact on many aspects of life and well-being. Physically, the modification aimsto improve hydration, increase energy levels, and may contribute to my overall health such as improved skin health and immune system support. Psychological benefits include enhanced cognitive performance, increased mental clarity, and stress reduction. Emotionally, the change may improve the way I control my mood and generate feelings of accomplishment and empowerment. Long-term health benefits such as illness prevention and weight management, are also expected. This endeavor is considered holistically as an element of wellness, having the ability to boost productivity and contribute to a more positive overall lifestyle. By openly identifying these benefits, the incentive to effectively execute and sustain this behavior change is encouraged, with the promise of a comprehensive and positive impact on overall health.

7-DAY BASELINE DATA OBSERVATION RECORD DIARY

Date/Time/Place	Antecedent (A)	Target Behavior (B)	Consequence(s) (C)
	What happened before the behavior occurred.	To include: Frequency/Intensity/Duration/Latency	What happened following the behavior? (Thoughts and behaviors)
Day 1 Monday 8:00 AM - Home	I woke up feeling tired and groggy.	Reached for a can of soda from the fridge Frequency: 1x/day Intensity: Moderate Duration: 10 minutes Latency:Within 20 minutes of waking up	Drank the soda while checking emails Thoughts/Behaviors:Needed a quick energy boost to start the day; Checked emails while sipping on soda; Felt awake but started my day with an unhealthy choice
Day 2 Tuesday 10:00 AM - Meeting for my organization	Boredom during a long meeting	Doodled on a notepad and sipped on soda to stay awake Frequency: 1x/day Intensity: Moderate Duration: 15 minutes Latency: Within 5 minutes of feeling bored	Noticed increased alertness and focus after drinking the soda Thoughts/Behaviors: Used soda to combat boredom during the meeting; Felt more focused afterward
Day 3 Wednesday 7:00 PM - Home	Feeling tired after a long day of classes	Craved something sweet Frequency:2x/day Intensity:Moderate Duration:30 minutes Latency:Within 10 minutes of craving sweets	Grabbed a soda from the fridge and drank it while watching TV Thoughts/Behaviors:Wanted something sweet while relaxing; Enjoyed TV time with a soda but noticed increased sugar craving afterward
Day 4 Thursday 3:00 PM - Park	Playing with family members and immediately felt hot and tired since it was humid outside	Stopped by a convenience store and bought a cold soda Frequency:1x/day Intensity:moderate Duration:15 minutes Latency:Within 5 minutes of feeling hot	Felt refreshed and cooled down after drinking the soda Thoughts/Behaviors: I wanted a cold drink in the hot weather and enjoyed feeling refreshed. However, I felt a momentary energy boost but regretted choosing soda over water.
Day 5 Friday 9:00 PM - Restaurant	Dining out with friends	Ordered a soda with the meal Frequency:2x/day Intensity:Moderate Duration:1 hour Latency:Within 10 minutes of sitting down for the meal	Enjoyed the taste of the soda with the food Thoughts/Behaviors:Chose soda to complement the meal
Day 6 Saturday5:00 PM - Gym	Saw others drinking energy drinks	Bought a soda (energy drink) from the gym's vending machine Frequency:1x/day Intensity:Moderate Duration:20 minutes Latency: Within 5 minutes of observing others with energy drinks	Felt more energized during the workout Thoughts/Behaviors:Wanted a quick energy boost for the workout; Felt energized during exercise
Day 7 Sunday 10:30 PM - Superbowl Party with friends	Socializing at a party	Grabbed a soda from the cooler Frequency:2x/day Intensity:Moderate Duration:2 hours Latency:Within 20 minutes of arriving at party	Enjoyed the drink while watching the Superbowl Thoughts/Behaviors:Socializing at the party; Chose soda to enjoy with friends but felt guilt afterward

Baseline Data Written Summary

During the 7-day self-observation period, several patterns emerged regarding my soft drink consumption behavior. The antecedents to my soda consumption included feelings of tiredness, stress, boredom, cravings for sweetness, and exposure to others drinking soda. These triggers were consistently linked to the moments when I reached for and consumed soda. For instance, seeing others drinking energy drinks at the gym on Saturday resulted in me buying a soda from the gym's vending machine within 5 minutes of observing others. These antecedents often led to the target behavior of reaching for and consuming soda. The consequences of drinking soda varied, including temporary relief from stress or boredom, increased energy or alertness, and enjoyment of the taste. Overall, it became evident that my soda consumption was closely linked to my emotional state, environmental cues, and social influences.

7-DAY ACTUAL INTERVENTION (TREATMENT) DATA OBSERVATION RECORD DIARY (ABC)

Date/Time/Place	Antecedent (A)	Target Behavior (B)	Consequence(s) (C)
	What happened before the behavior occurred?	To include: Frequency/Intensity/Duration/Latency	What happened following the behavior? (thoughts and behaviors)
Day 1 Monday 12:35 PM - Library	Feeling stressed and overwhelmed with upcoming assignments and deadlines.	Decided to drink water to help calm down and focus more. Frequency: 2x/day (at this exact moment) Intensity: moderate Duration: 15 minutes (short) Latency:within 30 minutes of feeling stressed	Positive reinforcement (refreshing water break) After a few minutes, I felt relived and calm, so I finished planning out assignment deadlines.Thoughts/Behaviors: I wanted a comforting soda but chose water for a healthier start to my first day of intervention.
Day 2 Tuesday 10:00 AM - Home	This morning, I woke up tired and felt a need for more energy.	Choose a coffee instead of drinking soda Frequency: 1x/day (at this exact moment) Intensity: moderate Duration: 1 hour (moderate) Latency:within an hour of waking up	Positive reinforcement (caffeinated option) After sipping the coffee, I immediately felt energized and started tackling numerous tasks on my to-do list. Thoughts/Behaviors: This morning, I woke up craving something sweet. Not wanting to opt for soda, I chose a different path and decided to try coffee to feel more awake and energized.
Day 3 Wednesday 6:00PM- Gym	Access to vending machine at gym and saw others drinking energy drinks	Chooses a flavored water Frequency: 1x/day (at this exact moment) Intensity: moderate Duration: 30 minutes (short) Latency:within 30 minutes of seeing my friends drinking energy drinks	Positive reinforcement and verbal praise (flavored water) After having the flavored water, I found myself craving an energy drink (soda) even more. I didn't experience the same boost of energy that I usually get from an energy drink.Thoughts/Behaviors: I was happy to receive encouraging words from my friends; also, wasn't in the mood to work out anymore
Day 4 Thursday 2:00PM - Restaurant	Access to a variety of different drinks at restaurant and wanted something sweet	Chooses iced tea and water instead Frequency: 2x/day (at this exact moment) Intensity: moderate Duration: 1 hour(moderate) Latency:within 20 minutes of being as the restaurant	Positive reinforcement (iced tea choice) After sipping the tea, I was delighted to have something sweet to complement my meal. However, I soon felt the need for water, so I ordered a glass of water as well. Thoughts/Behaviors:Saw soda choices but opted out for tea and suggested water on the side to balance out each other
Day 5 Friday 11:00 AM - Work	Feeling thirsty and very dehydrated at work	Decided to drink vitamin water to help with hydration levels Frequency: 2x/day (at this exact moment) Intensity: moderate Duration: 30 minutes (short) Latency:within 15 minutes of being thirsty	Positive reinforcement (refreshing water) After finishing the water, I felt an improvement in my well-being and made the decision to opt for water during my lunch break instead of juice Thoughts/Behaviors: I realized the reason for my dehydration was skipping breakfast and not drinking water. I'm glad I opted for something new like vitamin water, and I plan to include it more in my routine for the rest of the week.
Day 6 Saturday 2:00 PM - Starbucks	I went on coffee date with friends to discuss upcoming trip planning.	Decided to drink water with lemon and strawberries since my friend suggested it Frequency: 1x/day (at this exact moment) Intensity: moderate Duration: 45 minutes (short) Latency:within 10 minutes of being at Starbucks	Positive reinforcement and verbal praise (healthier choice) After trying lemon/strawberry water, I realized adding fruit makes water taste better, and I want to drink more of it. Thoughts/Behaviors: Initially, I had doubts about trying fruit in my water, but I'm delighted that my friend recommended it.
Day 7 Sunday5:00 PM -Home	I made dinner with family members	Choose to drink lemonade with meal instead of soda Frequency: 1x/day Intensity: moderate Duration: 20 minutes Latency: within 15 minutes of receiving my food to eat	Positive reinforcement and verbal praise and reward (alternative option) After a few sips of the lemonade, I realized I had successfully completed this amazing challenge without giving up. I shared my results with my parents, and they offered words of encouragement. In celebration of my achievement, my parents decided that we would treat ourselves to ice cream later on. Thoughts/Behaviors: I was thrilled and satisfied to have successfully completed the week without drinking soda. It proved to be a challenging and time-consuming endeavor, but I believe the long-term benefits will make it all worthwhile.

Intervention Data Described and Summarized

During my 7-day self-intervention period, several patterns emerged regarding my soft drink consumption behavior. The antecedent of my behavior was influenced by various factors such as my environment, my physical state (like feeling stressed or dehydrated), and the availability of different drink options. The triggers for changing my behavior seem to be specific situations where I feel a need for a drink, either due to thirst, a need for energy, or a desire for something sweet. These situations occur at different times and places, such as at the library, home, gym, restaurant, and work. The patterns of change from the baseline data observation to the treatment observations show that I am making healthier choices in your drink selection. Instead of opting for soda or energy drinks, I am choosing water, coffee, flavored water, iced tea, and vitamin water. These choices seem to be positively reinforced by the immediate affects I experience, such as feeling relieved, calm, energized, or hydrated. My thoughts and behaviors following these choices also indicate a positive change, as I express satisfaction with your healthier choices and a desire to continue making such choices in the future.