Q Applied Wellness Project— PS222 Health Psychology ? Please read all of these instructions carefully and post any questions you have to the forum on Blackboard. This assignment is a health-related behavior-modification project designed to apply the behavior change research presented in chapter 3and apply it to a health-relevant behavior in your own life (e.g., smoking, exercise, improving nutrition, getting sufficient sleep, proactively engaging in stress-reduction practices, responsible alcohol usage, safer sex practices, etc.) presented in chapter 4. This project is worth 250 points: a quarter of your grade for the entire semester. You must complete the first assignments in order to do the subsequent assignments, so it is important to get these assignments in on time. Due dates for each component of the project are listed below. Please note: I cannot open “pages” documents. If you use pages, please convert your file to a pdf before you submit it. Thursday, 9/23 1. Read the instructions and resources posted for this assignment on Blackboard. The following videos will help you better understand the Behavior Change Models in chapter 3 and assist you when you work on your worksheets. You should review them before you begin. a. Dimensions of Wellness and Developing Skills for Change b. Why Behavior Change is Hard c. Videos on Behavior change models 2. Post any questions you have about the assignment on Blackboard 3. All assignments for this project will be turned in under the appropriate assignment heading in the Wellness Project Folder on BlackBoard. Tuesday, 9/28 1. Turn in wellness worksheets 1 through 6. These worksheets will help you identify areas of health promotion that you may want to work on for your project. Note that these documents were converted from a .PDF file and the formatting is a bit off. If you want to fill them out online, you can either highlight the correct answer or place an X next to it. You can also print them and either submit a photo from your smartphone or scan them into a file. Please note that I am the only one who will see these worksheets and they are meant to help you identify your health needs. The only reason I would ever share this information with anyone else is because of legal mandates to report behavior that may pose a serious threat to yourself and/or others. a. Worksheet 1 is a quiz adapted from the US Public Health Service to determine health related habits in 7 different areas. You need to tally your score for each of the 7 areas. A key for what those scores mean is on the bottom of the second page. You may want to consider focusing on an area where your score is low for this project, but you are free to choose whatever you want. b. Worksheet 2 asks you to reflect on your strengths related to physical, emotional, intellectual, spiritual, interpersonal and environmental wellness. i. On the first page you will write down what you believe your strengths are in each of these areas. ii. On the top of the second page, you’ll identity your 5 most important strengths iii. On the bottom of the second page, you’ll mark and x on the continuum from low to high on where you believe you fall on each of those dimensions. c. Worksheet 3 is based on the stages of change model discussed in Ch. 3 on pages 59-61. i. On the top of worksheet 3, you will chose the health-related behavior you would like to change during this project. This means you need to pick something you are not currently doing and want to try to do. Please pick something that will be meaningful/ helpful to you. This will require you to disclose this behavior to me (I will be the only one to see this.) In choosing your target behavior, choose something that will be helpful AND manageable. The idea is to do something to improve your health that is useful and realistic. Some examples you might choose (although others may be acceptable): 1. getting more/better sleep 2. increasing exercise 3. eating more fruits and vegetables and/or less junk food 4. drinking less alcohol or drinking less soda 5. decreasing/quitting smoking 6. engaging in a specific stress reduction activity such as yoga, tai chi, meditation, or a breathing exercise (choose one) 7. use a seatbelt and refrain from texting/cellphone use while driving 8. COVID safety measures: wear a mask, social distance and refrain from gathering with people outside your immediate household NOTE: This must be a behavior. Losing weight is not a behavior. It may be something you aspire to, but it is an outcome (related to eating disorders and non-sustainable for 95% of those who try) not a behavior, and therefore cannot be used as a goal for this project. For more information on this, please refer to the National Association for Eating Disorders Size Diversity/Health at Every Size page: https://www.nationaleatingdisorders.org/size-diversity-health-every-size ii. After you have chosen your behavior at the top of the page, you should use the information you know from pages 59-61 of your book to fill out part 1. As mentioned above, the project is supposed to be focused on something you are not yet doing, so on Part 1 you should find yourself in precontemplation, contemplation, or preparation. iii. In part II, fill out the strategies for precontemplation, contemplation and preparation only (since you should not choose a behavior where action or maintenance is applicable). d. Worksheet 4: The first page of worksheet 4 gives you an example of a chain of events that might get in the way of the target behavior of engaging in exercise. This is a hypothetical example for increasing exercise meant to be used as an example only. On the top of the first page, write the behavior you have decided to focus on (copied from Worksheet 3). On the second page of worksheet 4, think of things that might get in your way of achieving your stated behavior change goal and strategies for breaking the chain. You can use the info on the first page as an example, but you must customize it to your behavior, likely barriers, and possible strategies to break the chain. e. Worksheet 5: i. This worksheet helps you stick to your goal by having you contract with yourself to reach your goal, to enlist social support, to break down your goal into smaller, more manageable mini-goals, etc. You should sign this and, ideally, have someone committed to helping you achieve your goal assign it as well. If you cannot enlist a helper, please let me know. ii. At the bottom of worksheet 5 it asks you for a chart/journal or graph. I refer to these as behavior change “logs” on your syllabus. Refer to the examples of behavior change logs posted on Blackboard as a guide. You may use any of these logs as they are if they are appropriate to your goal, or you can revise/use them as a guide to create your own log. You can also use online tools/apps if appropriate (e.g. My Fitness Pal. If you use MyFitness Pal, there is a way to print out weekly reports into a single file). Whether you use one of the logs posted or create your own, you should try to include as much information as you can to help identify what you are doing, things that interfere with engaging in your health behavior, and things that you can do to make better choices so that you can begin to see patterns that might be helpful or harmful. I will offer suggestions for revisions if necessary. iii. Please note the following: 1. Logs will be submitted weekly, so should be organized to record your behavior for 7 days at a time. 2. All logs must have an entry for every day of the week, even if your goal is to engage in the target behavior only some days (e.g. exercise 3 times per week) 3. I cannot open documents sent from Mac documents. If you have an Apple computer, please convert to PDF files before sending 4. If you need to take screen shots for any reason—e.g. you are using a phone app that doesn’t allow you to create a weekly report, you must copy and paste your screen shots into a single document to use as a log! If you must copy and paste multiple screen shots, they should be placed in a table that has a row for every day and as many columns as necessary to track your behavior. f. Worksheet 6: This measures a personality dimension called locus of control that indicates the degree to which you believe things are within your voluntary control. Individuals who believe they can control their outcomes are more likely to be successful in changing their behavior. If you have an external locus of control this doesn’t mean you won’t be successful, it means you need to be more aware of your tendency to think this way and develop strategies for success. In part 1, you fill out the scale. You score the items according to the instructions on page 2 and discuss strategies based on your 3 subtotals on the bottom of the page. 2. In a separate document, copy your intended behavior change from worksheet 3 and write a brief paragraph explaining the significance of this behavior change to you and your estimation of how manageable/realistic this behavior change is right now given other commitments in your life. 3. In a separate document, post your behavior change log. Thursday, 9/30 1. Read comments on Blackboard to see if there are any changes you need to make to your topic or log. Comments will be posted with your grade on the topic and log assignments. If your topic and log need revision, you will receive a zero for these assignments until you make the revisions. Saturday, 10/2 Make changes to topic and/or log if necessary. (Post under “topic revision” or “log revision” if necessary) Tuesday, 10/5 1. Begin log #1. Monitor the behavior you wish to change on your log, but do not try to change it. This will serve as a baseline level of your current behavior. Tuesday, 10/12 From this point on, you will turn in your log from the previous week and begin a new one each Tuesday Today, you will: 1. Turn in log #1—baseline data 2. Begin your desired behavior change and monitor it daily on log #2. 3. You will continue this pattern every Tuesday for the rest of the course—see course schedule for details. Tuesday, 12/7 1. Review your wellness worksheets, logs and relevant text material in order to write your final paper. 2. Turn in final paper Wellness Assignment Grading Rubric Component of Project: Possible points/ Points awarded Wellness Topic and behavior change log accepted 5 Behavior change log accepted 5 Worksheets (6 worksheets x 5 points each) 30 Behavior change logs: 8 logs x 15 points each (must be turned in on time to get credit) 120 Paper: three sections @ 30 points each 90 Total: 250 Wellness Paper Guidelines • Papers should be typed, double-spaced, with 12-pitch Times New Roman font and 1 inch margins. • Your name and date should be on the first line of the first page. Please do not include a cover page. • There are three sections, each worth 15 points. Be sure to check your work to make sure you have included all information required, quality of writing, and spelling/grammar. • Each section should be a minimum of one FULL page, and a maximum of two full pages. • Each section begin with the appropriate underlined section heading as shown below: Section 1: Evaluating Success In this section, you will evaluate how well you did with achieving your goal. You should begin by reviewing your wellness worksheets and your logs. A. After reviewing your worksheets, with particular attention paid to worksheets 3 and 5, discuss how well you achieved your stated goals and mini-goals. B. After reviewing your logs, discuss the following: 1. Identify any patterns you may see 2. What were the major barriers to succeeding with your goal? 3. What things were most helpful? Section 2: Applying Theoretical Information In this section, you will discuss how the theories and information discussed in text apply to what you have done/attempted to do in this assignment. You must be specific in this section, using information from at least two chapters of the text. You should cite specific page numbers where appropriate. In general, most people might find the information on the Theory of Planned Behavior, the Health Belief Model, and the Transtheoretical Model a good place to start. From there, you may want to be more specific depending on the behavior you were trying to modify. Section 3: Continuation—Maintaining Health Behavior In this section, you should discuss the “Maintenance” phase of the Transtheoretical model and utilize the information on Cognitive Behavior Therapy and Locus of Control, etc. (Material covered in worksheets 3 through 6). Specifically, • what is your plan to continue the progress you have made during this project, • what are the barriers that might prevent you from continuing with your goal, • what are the important things to know about yourself to better prepare to avoid as many setbacks as possible and to recover from the inevitable ones that may occur. • Who will you enlist to help you maintain your goals? Conclusion You should conclude with a short paragraph at the end of the paper summarizing your experience with this project.

Q Here are some screen shots of examples of logs from the Wellness Worksheet Book that is posted online. You may want to use the book to help you assess a target behavior to change and then to develop a log to meet your needs. Remmember that you will be logging every day, so you may want to change how your format your log. SMOKING BETTER NUTRITION GETTING MORE ACTIVE DECREASING HOSTILITY (RELATED TO HEART DISEASE) ? MY NAME BEHAVIOR (CHANGE TO FIT YOUR TOPIC) INFLUENCE (WHAT HELPED OR GOT IN MY WAY) NOTES TO SELF SUN 2/22… MON TUES WED THURS FRI SAT