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Transcript

My Behavior Change Project

Delanie Rogers

My Target Behavior

1. My Target Behavior

I would like to focus on improving the amount of sleep I get each night and get at least 7-8 hours a night. I would also like to make my schedule more consistent each night and have a bedtime routine so I can improve my quality of sleep. Hopefully by doing this, I can drink less caffiene throughout the day and improve my mood by having more energy naturally and being less tired.

Frequency of Behavior

2a. Frequency of behavior

I have had a problem with getting consistent amounts of sleep since junior year of high school. The problem has continously worsened throughout college and it is almost every night that I do not sleep 7-8 hours and take naps during the day when I am supposed to have energy.

Short/Long Term Consequences

2b. Consequences

Some of the short term consequences include that I am irritable, I do not do well on exams because I am not well rested, I feel ehausted during the day and I am not living up to my full potential at work and school.

Long term, I will be more prone to get sick, have a weaker immune system, it may negatively impact my digestion and ability to break down foods properly, and it makes me more stressed which is a major cause of illness and can shorten my lifespan.

Triggers

2c. Triggers

Certain things that trigger me being up late at night and not getting consistent sleep include me being on my phone, being stressed about social situations with my friends/drama, me going out late and drinking alcohol at least twice a week, me being stressed about school and I have a job that includes working overnight at the hospital so my sleep schedule is often is interfered with .

Why do I engage in getting no sleep

2d. Why?

I stay up late with my friends and often feel social pressure to go out with them. I feel left out when I stay in. I also procrasinate and do not get work done during the day so on nights I do not go out I spend catching up on work usually at late times. I also am addicted to my phone and stay up late just scrolling on social media.

Are others involved?

2e. Others?

I feel that other people definitely affect my emotions and ability to get sleep. Especially when I have drama or negativity with my friendships, I feel more likely to be stressed and unable to sleep well. Also, I go out because I feel pressure by others to do so and fit in with my friends, which causes me to stay up very late.

SMART Objectives

3. SMART objectives

Basic Goal: Improve Sleep and Quality of Sleep to feel less tired and boost my mood

Attainable

I think I will definitely be able to attain this goal if I go out less and make an effort to get up earlier to be more productive during the day. If I shoot for 5 days a week and give myself the weekend to stay up later or go out, I have room for balance.

Attainable

Measurable

Measurable

I will be able to track the process through my journal entries. I will record how long it took me to get to bed, how long I slept for and my mood/emotions the next day. I will know if I am impoving based on these things.

Timely

I think I will definitely be able to attain this goal if I go out less and make an effort to get up earlier to be more productive during the day. If I shoot for 5 days a week and give myself the weekend to stay up later or go out, I have room for balance.

Relevant

Relevant

This goal is extremely relevant as I often feel tired and have tried make it my goal to go to bed earlier for a while now despite not taking any actions. It will help with my long term goals of being happier, having a good GPA, and overall being healthy and living a long life.

Specifics

Specific

Who? I am the one person who needs to hold myself accountable. I can say no to my friends when they ask to go out during week days and I can hang out with people that are better influences on my ability to meet my goals and focusing more on school.

What? Go to bed by 11 pm and wake up at 7 am at least 5 days of the week. Put my phone away by 10 pm and be done eating by 7pm so that I can fall asleep more easily and have better quality sleep.

Where? Will be done in my apartment and I need to keep my room clean and set my bed up with comfy blankets and pillows to have a comfortable envrionment for sleep.

Why? I am doing this to improve my mood, ability to focus in school, have better relationships and improve my overall health.

Which? I have some constraints involving that I have to go out less at least during the week and be more productive during the day so I am more tired at night.

Shaping

4. Shaping

Step-by Step plan

1. Start by finishing schoolwork eating dinner by 7pm

2. Shower, clean room and put on comfy PJs

3. 8pm-10pm: chill time. Relax in bed and try to wind down

4. Put phone away at 10 pm

5. Try to sleep by 11pm

6. Wake up and work out at 7 am before class

7. Try to be postive during the day and not take any naps to bet tired by 11pm the next day

Some obstacles include that I may be tempted to go out and drink on Tuesdays and Thursdays and the weekend. I will try to eliminate week days. Also I procrasinate doing work during the day which is often why I have to do it late at night. Lastly I enjoy staying up to talk to my friends which may prove to be a challenge as well. On nights that I have overnight shifts, I will not be able to go to bed on time.

Barriers/Obstacles

Advice on Behavior Change

The people I asked included my Dad, my sister Madison and my best friend Julia.

6. Advice

Advice from Dad

Dad

When I told my dad I wanted to work on getting more sleep, he suggested that I completely turned off my phone and that I focus on studying more and having my priorties straight. He told me I needed to go out less and remember what my goals are in life in regards to my future career. This helped a lot because my dad works all the time and is very motivating.

Advice from my sister Madison

Madison

Madison also struggles with getting enough sleep so she is the perfect person who can relate as my twin who is also in college. She says try to wake up earlier in the day and get my work done and start studying earlier for exams to prevent stress and sleep better at night. She also says to write down my test dates and make a plan to start studying sooner.

Advice from my best friend Julia (I had her type it)

Julia

"Try to get all school done at a reasonable time, so you do not have to stay up late doing it. Also try to relax your brain, staying off your phone or any electronics before going to bed can help ensure you get enough sleep" -Julia

Weeks 1-4 of tracking behavior

journal entries weeks 1-4

Week of 1/22/23

Week 1

entry #1: Mon 1/23/23

I got about 7 hours of sleep. Since class just started last week, I do not have that much homework to do. Went to bed at about 1 am and woke up around 8:30 for my morning class. i felt tired when I first woke up but energized around noon. I feel that I got a good start to the project and feel open to making a change.

entry #2 Tues 1/24/23

I went to bed at about 3am because I actually did go out depsite having class in the morning. I felt very tired and not good at all in the morning after drinking. I missed my morning class but also got the notes later. I feel that my good start was kind of ruined today but I will stay positive and try to do better tonight.

entry #3 Thurs 1/26/23

I got my work done by about 8pm and fell asleep by midnight and woke around 8:30 am to make it to my Friday morning class. I felt extremely happy because it was Friday and I got lots of sleep so my mood was very energized and I killed it at the gym. Had a great day today :)

Week of 1/29

Week 2

Entry #1 Mon 1/30: I stayed on campus all day and got work done and then went to the gym so I was exhausted by 10 pm and was definitely asleep by 11:30 latest. I slept in until about 9pm so got a solid 10 hours of sleep. Felt great all day on Tues and well rested.

Entry #2: Wed 2/1. I worked an overnight shift on Tuesday night and went to my class at 9:40 am so did not get to bed until around noon and slept until 4 pm. I felt irritated and exhausted when I woke and then it was hard for me to go to bed that night and did not sleep until 3am

Entry #3 Friday 3/3. I ended up going out so did not sleep until anout 4 am but was able to sleep in on Saturday. I usually allow myself weekends to go out so I was able to sleep in and make up for the sleep i lost. However my schedule this week was thrown off and it felt like a pretty inconsistent week

Week of 2/5/23

Entry #1: Sun 2/5 I had an ovenight shift at UHS and but was able to nap from 7pm to 10pm before work. I felt really tired by 7 am and skipped my morning class to get sleep. I woke around 4pm feeling cranky but drank caffiene and was able to make it to my afternoon class and hit the gym. Had a very difficult time falling asleep Monday night.

Entry #2: Tues 2/7 I was able to try and get my schedule back on track and really focus on my end goal with the project. I was asleep by 10pm since I still was trying to make up for lost sleep earlier in the week. I woke at 9am and went to clas. I felt much better Wednesday.

Entry #3 Wed 2/8 I am doing a great job getting sleep now and feel back on track. I fell asleep at 11:30 and woke up for class at 8am. I got a solid 8.5 hours of sleep and stayed in to do work the next night.

Week 3

Week of 2/12/23

Week 4

Entry #1 Mon 2/13: Got a solid start to the week with getting a full 8 hours last night ant being asleep by 11pm tonight. I felt great and made it to all my classes Tuesday. I felt energized but tired at the end of the day.

Entry #2 Tues 2/14: Since it was Valentine's day, we went to dinner with my friends and decided to go out so I messed up my sleep schedule a bit since I did not get to bed until 2 am and woke up for class at 8:30 am. Felt tired but took a nap after class but this made it hard to fall asleep by 11pm on Wednesay

Entry #3 Thurs 2/16: I decided to go out again despite my goal of the project being to limit going out to weekends. I need to stop and revaluate since I missed my Friday morning class and slept until about 2pm while being unproductive all day and just going out again Friday night.

Revision

At this point in the semster, I spoke with my manage at UHS and asked to go per diem meaning that I no longer work overnights during the week and only 2 weekend nights a month. I also spoke to my friend Julia about going to the library with me on week nights that I usually go out (Tues and Thurs) because she is a good influence and encourages me to do work. I needed to get out of my apartment because I live downtown and have roomates that go out a lot. I reevalutated these two factors that were limiting my success with the project after weeks 1-4 and I am ready to take on the next 4 weeks with a new plan.

Entries Weeks 5-8 (2nd month)

journal entries weeks 5-8

Week of 2/19

Entry #1 Sun 2/19. No longer have to work overnights on Sun since I spoke to my manager so was able to go to bed at 11pm after getting all my work done for Monday. Slept a full 8 hours and felt energized throughout Monday. I also fell asleep by 11pm Monday so got a great start to the week.

Entry #2 Tues 2/21. I exercised and finished my homework after class so was able to chill from 10-11pm and stayed in tonight feeling accomplished for the day. Woke up at 9 am Wednesay and went to class. I felt good until about 6pm where I took a nao.

Entry #3 Wed 2/22. Since I took a nap at 6pm it was hard to sleep by 11pm ao I went to bed at 1 am instead and woke at 8 am so still got enough sleep but yet I felt tired on Thursday. I will try to elimate late afternoon naps.

Week 5

Week of 2/26

Entry #1 Mon 2/27: Put my phone away early so that I could read a book. Fell asleep at midnight and woke up at 8am. Felt very tired in the morning but slowly gained energy throughout the day. Was very tired by the end of the day Tues after 3 classes.

Entry #2 Tues 2/28 Although I stayed in to study I procrasinated since I was so tired after my lab. Fell asleep at about 2 am and woke up at 7 am to study more for my test. Did not have the best feeling about my test and took a nap afterwards. I have another test next week so will try to study sooner.

Entry #3 Thurs 3/2. I went home today for break and got a solid 10 hours of sleep in my own bed and it was the best feeling. Had a great weekend with my family and got lots of sleep.

Week 6

Week of 3/5/23

Week 7

Entry #1: Sun 3/5 I have a lab practical on Tuesday but fully studied all weekend and continued to study throughout the day. Fell asleep at mignight and woke up at 8:30 am for class. Felt rejuvenated after going home and getting lots of sleep over weekend

Entry #2 Mon 3/6 I feel prepared for my lab practical tomorrow. I went to bed early (at 11:30) and woke up 10 am Tuesday. Got lots of sleep and felt like I aced my lab practical

Entry #3 Friday 3/10 Let myself go out as a reward for being successful in schoo; all week and had a great time and although I did not get that much sleep, I had the entire weekend to relax and get sleep whenever.

Week of 3/12

Week 8

Entry #1 Sun 3/12: I went to bed early after getting work done with my friend Julia at the library. I had a good day and went to bed by 11pm to get a full 8 hours of sleep before Monday and felt super energized all day.

Entry #2 Tues 3/13 I decided to go out, which broke my cycle of staying in during the week and getting lots of sleep before class. I felt terrible on Wednesday and missed class. Also got into a huge fight with my friend which was negative stress that impacted my sleep all week

Entry #3 Thurs 3/15 I did work with my roomate Julia but felt stressed and unable to sleep this night even though I stayed in. I tried to go to bed by 11 but was up way later because I was feeling bad about the situation with my friend. ( is still unresolved :( )

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