Behavioral Change Project

To use a six-step process to develop, implement, and evaluate a personal behavior change plan.
To identify barriers to your own well-being.
To explain how your personal well-being is impacted by and interacts with the many aspects of your environment.
INSTRUCTIONS: This project is done in six steps and should be completed in the course of semester. YOU MUST START THIS PROJECT AT THE BEGINNING OF SEMESTER. PLEASE DO NOT WAIT UNTIL THE 2nd WEEK OR UNTIL THE END OF SEMESTER.
Step 1: Assess your current health and take the RealAge Test
RealAge ( is a website developed by Dr. Mehmet Oz and Dr. Michael Roizen to help you determine if there is a difference between your chronological age (your actual age measured in years) and your biological age (the physiological age of your body, or your “RealAge”). This is done by completing a comprehensive online assessment of your lifestyle and current state of health. Here is how you do it:
1. Go to (Make sure to set aside at least 30 minutes for the test.)
2. Once at the website, click the menu item that says “RealAge test”
3. Next, enter your email address and create a password that you will remember.
4. Next, complete the information on the “RealAge Registration” page.
• Note: if your birth year does not appear in the drop down menu, speak with your instructor before continuing with this assignment.
5. Next, the website will ask if you would like to become a RealAge Member. In order to do this assignment, you do not need to become a RealAge member.
6. Next, starting with the “My Health History” page, begin filling out your RealAge profile. Read the instructions carefully as you are directed to answer questions about your health, feelings, diet and fitness.
• If you are ever uncertain about the answer to a question and “I don’t know” or “not applicable” are not given as options, read the hints next to the question to guesstimate the best answer for you.
• When you are finished answering the questions, it will ask you if you want to send the test to your family and friends. You may choose to “skip this step”.
7. After completing the test, your RealAge will be displayed.
8. In order to locate the list of behaviors you can focus on for your project, see the following instructions:Login to
-Click on ‘You’ at the top of the page
-Scroll down and click on ‘RealAge Tips’
There you will find the list of recommendations.
9. Your personalized RealAge Plan will list all of the things that you are doing which benefit your health and all of the behaviors that have a negative effect on your health.
10. After thoroughly reading the report, create a typewritten list of ALL of the negative behaviors indicated in your plan and rank them (with #1 being the behavior that you want to change the most).

Step 2: Set goals and identify rewards
Based on the ranked list that you created in Step 1 choose one behavior that you would like to change. Write a 2-page description of that behavior as it relates to your current life. Include the following information:
• Your reasons for selecting this particular behavior to change.
• A description of the behavior and how it impacts you on a daily basis.
• The reasons why you have not changed this behavior in the past.
• The reasons why changing this behavior might be difficult for you.
• A vision of what your life would be like once you have changed your behavior.
• A behavior change goal, a goal date by which to change the behavior, and a reward that you will provide to yourself when you meet your goal.
Step 3: Assess your current behavior
Before you begin to make any changes, keep a diary about that behavior. In your diary:
• Record every occasion when you engage in this behavior (time, place, surrounding events, people you are with, triggers for the behavior, your mood, etc.)
• Keep this diary for at least 3 days. Each entry should be between 200-300 words.
Step 4: Redefine your goal and develop an action plan
After completing Step 3, use the information contained in your diary to identify potential challenges you may face when you attempt to change you behavior. Reassess if you can reach the goal in the amount of time you indicated in Step 2. Adjust your goal or change your time frame if necessary. Develop a plan to enable you to reach your goal. Write a 2-page behavior change plan listing specifically:
• Your revised goals and timeframe.
• How you propose to change your behavior. List and explain the specific steps you will take to begin the behavior change process (i.e. what specific changes will you make in your life?)
• List and discuss multiple ways that you will deal with temptation and failure during the behavior change process.
Step 5: Implement your behavior change plan
Put your plan into action. Keep a diary of your “plan in action” for at least 3 days. Each entry into your diary should be between 200-300 words and include the date and the time it is written. In your diary, you should list and discuss your success, failures, temptations, triggers, new habits, people who are supporting you (or not supporting you), ideas for continued success, personal thoughts/ideas/emotions/struggles.
Step 6: Evaluate your progress
Near the end of the semester, you must evaluate your plan, even if you are not yet done. Write a 2-page summary of where you are at in terms of changing your behavior?
• Did you reach your goal? How does that make you feel? What differences do you notice in your life? Will you be able to maintain the change?
• Is your plan still ongoing? For how much longer will your behavior change process last? What changes in your life/health have you noticed thus far?
• Did you not reach your goal? Why didn’t you fully meet your behavior change goal? What could you do differently next time to ensure success?
 Discuss in detail your plans/hopes for the future as they relate to this specific behavior.
Your responses to steps 1-6 of the assignment should be typewritten and in one report in the order that appears below.
The completed assignment will include at least:
 The ranked list of negative behaviors from RealAge Report from Step 1
o Do not submit your entire RealAge report
 The 2 page description from Step 2
 The 3 journal entries from Step 3
 The 2 page behavior change plan from Step 4
 The 3 journal entries from Step 5
 The 2 page summary from Step 6

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Include a cover page with your name, name of the course, name of your instructor, the date submitted, and a title.
Submit the assignment through Assignment Drop Box by the due date/time.
10% – Step 1: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
10% – Step 2: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
20% – Step 3: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
20% – Step 4: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
20% – Step 5: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
20% – Step 6: Well written, thoroughly addressing the behavior, the behavior change process, and including all of the information indicated above.
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