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Health Behavior Change Project

Fluid Intake

Costs and Benefits Analysis

Substitution of fluids-increasing water intake and decreasing coffee intake

Costs

  • Social event
  • Enjoy the taste
  • Purchasing a water bottle
  • Discomfort of breaking the habit
  • Caffeine headaches

Why should you drink less coffee?

  • Cholesterol
  • Heart disease
  • Additional calories and fat
  • Restlessness
  • Anxiety
  • Irritability
  • Sleeplessness
  • Time
  • Additional expense

Why should you drink more water?

  • Dehydration
  • Control calories
  • Energize muscles
  • Healthy skin
  • Alleviate pain
  • Reduces risk for colon cancer
  • Kidneys
  • Improves metabolism
  • Improves thinking

Benefits

  • Save money
  • Less "coffee breath"
  • Save time
  • Less calories/fats
  • Less waste of paper cups
  • Clearer skin
  • Refreshed feeling
  • Less risk for high cholesterol and heart disease
  • Decrease restlessness, irritability, anxiety, sleeplessness

Summary

Building Motivation and Commitment

Strategies

  • Kept log in agenda
  • Propaganda

Examining Attitudes and Setting Goals

Total cost of 4 weeks= $55.88

Savings if continued= $3.72/day

Felt less tired in week 4

Drank the least coffee in week 4

Drank the most water in week 1

Goals

  • Purchase a water bottle
  • Drink at least 12oz of water 3 times a week
  • Carry a water bottle every day
  • Drink less than 24oz of coffee each day
  • Avoid environmental cues
  • Develop a support system

Motivation

  • I feel responsible for my own behavior
  • I am capable of managing it
  • I enjoy setting goals and working towards them
  • I like having structure and schedule
  • I am more motivated now
  • My goals are realistic
  • I have a positive mental picture
  • I feel prepared for lapses
  • I feel comfortable telling other people about the project

Barriers

  • Hassle of carrying a water bottle
  • Habit of making or purchasing coffee
  • Environmental cues
  • Stressful lifestyle
  • Early mornings and late nights
  • Caffeine headaches

I hope to continue this behavior!

Citations

  • Mayo Clinic. (2013, July 13). Retrieved from http://www.mayoclinic.com/health/water/NU00283
  • Zelman, MPH, RD, LD, K. (2013). 6 reasons to drink more water. Retrieved from http://www.webmd.com/diet/features/6-reasons-to-drink-water
  • Hensrud, MD, D. (2010, May 06). Nutrition and eating healthy. Retrieved from http://www.mayoclinic.com/health/coffee-and-health/AN01354

Graphs

Breaking Behavior Chains

Chain of drinking coffee

  • Stay up late
  • Wake up late
  • Have a timer on coffee pot
  • Carry meal card and coffee mug
  • Study at coffee shops
  • Drink coffee at work
  • Drink coffee throughout the day

Opportunities to break the chain

  • Get restful sleep
  • Wake up earlier
  • Do not set timer or purchase coffee at grocery
  • Avoid studying at coffee shops
  • Avoid Heine Bros side of library
  • Avoid coffee runs at work
  • Carry water bottle instead of mug
  • Find additional alternatives when feeling tired
  • Have support of friends

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