Posted By: WilloKeays on
Friday, September 26th, 2008, 8:50 am
1. Identify ONE behavior you would like to change. {example - drinking Diet Coke}
I get aggravated when I have to wait too long.
2. Record what events and circumstances happen BEFORE or LEAD UP TO the behavior {example - I wake up in the morning, come downstairs, and really really want a Diet Coke}
This happens most often at the doctors office, I have to wait sometimes up to an hour to see him past my appointment time. I have waited 3 hours once - when an emergency case came in. The longer I wait, I start to fidget, and I get really pretty grumpy.
3. Think about the consequences of the behavior - this will help you understand why you keep doing the behavior. {Diet Coke will make me less sleepy, I'm much less grumpy to the people I see in the mornings}
The only persons that being aggitated hurts is me. When I get grumpy - I'm the only one who feels bad. My impatience doesn't change anything at all - it only makes the matter worse for me.
4. State your goals in a clear and precise manner. {I want to stop drinking Diet Coke every morning!}
I will be more patient while waiting to see the doctor.
5. Develop an action plan - review Step #2 and find a way to change the circumstances. {I'll drink a bottle of water first - it will keep me from drinking diet coke AND it will help me gain points for my MIND challenge this week}
I'll be sure to bring a book to read, or a craft item to work on while waiting. This turns the time of impatinece in to "ME TIME". I should take advantage of the wait to work on something I wouldn't normally have the time for.
6. Plan a non-food reward for yourself to celebrate the first time you execute your plan of action successfully. {a bubble bath, watch the game uninterrupted, etc ... }
I'll reward myself with either a new book - or new craft project - when I complete my first one after waiting at the doctors office.
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