|Fill in the: Month Day Year Day||September 18 2018 1/7||Describe what you were specifically doing during the day. (Texting, watching Netflix, studying, eating, drinking, exercising, napping, in class, studying, time with friends/family, other).||Describe all other influences that were occurring throughout the day (morning, afternoon, evening, nighttime) that might be important factors for you.||Describe your feelings about the behaviour/s-or lack of and how you are feeling throughout the day that might be important factors for you (i.e. feeling stressed, happy, sad, excited, etc.). Qualitative Information (Emotions/feelings)||Add up the total times today that this/these behaviour/s occurred or not occurred. Quantitative Information (Measurements)|
|Morning Afternoon Evening Night||-I woke up at 8:30am and the first thing I do is spend near about 30min on my phone on snapchat, Instagram, WhatsApp and Facebook and texting my friend. -then I took a shower and get ready for college by 10:00am. -I was having two classes so after having 1st class I had my lunch at 12:30pm and then again by 1:00pm I went back to my class till 3:50pm. -I came home at 4:30pm and had some snacks and did my homework. -I went to my work as I do cleaning job and then I come back at 9:20pm and cook food and had dinner with my friend at 10:30pm. -it was very long day and I just talk to my parents and use my phone for little bit and went to sleep at 11:30pm.||-did breakfast by 9:00am and in breakfast I had sandwich with a cup of coffee. -meet with my friends at college and had some conversation. -just listen to music while working. -had ice cream after dinner and chatting with friend.||-as last night I sleep early so was feeling active after having good sleep. -first, I was tired then I had a cup of coffee after lunch and feels energetic. -feels tired and low due to long day.||-In bed for 8hrs of sleep.|
|Fill in the: Month Day Year Day||September 19 2018 2/7||Describe what you were specifically doing during the day. (Texting, watching Netflix, studying, eating, drinking, exercising, napping, in class, studying, time with friends/family, other).||Describe all other influences that were occurring throughout the day (morning, afternoon, evening, nighttime) that might be important factors for you.||Describe your feelings about the behaviour/s-or lack of and how you are feeling throughout the day that might be important factors for you (i.e. feeling stressed, happy, sad, excited, etc.). Qualitative Information (Emotions/feelings)||Add up the total times today that this/these behaviour/s occurred or not occurred. Quantitative Information (Measurements)|
|Morning Afternoon Evening Night||-Woke up at 10:30pm and then starting texting my friend about study. -then went to college by 12am. -I had a little break just for 10min and then again went to class till 5:20pm. -came home at 6:00pm and the took some rest and did my homework and talk to my Mom and Dad and had a dinner. -start watching Netflix (movie) around 9pm and watch till 11pm and then went to bed.||-did prayer and had a cup of coffee with cookie. -had some snacks and cup of tea before dinner. -had popcorns while watching movie.||-feels energetic. -little bit stressed and tired. -was excited because no work today. -feeling happy because movie was very interesting.||-sleeps for 10hrs.|
|Fill in the: Month Day Year Day||September 20 2018 3/7||Describe what you were specifically doing during the day. (Texting, watching Netflix, studying, eating, drinking, exercising, napping, in class, studying, time with friends/family, other).||Describe all other influences that were occurring throughout the day (morning, afternoon, evening, nighttime) that might be important factors for you.||Describe your feelings about the behaviour/s-or lack of and how you are feeling throughout the day that might be important factors for you (i.e. feeling stressed, happy, sad, excited, etc.). Qualitative Information (Emotions/feelings)||Add up the total times today that this/these behaviour/s occurred or not occurred. Quantitative Information (Measurements)|
|Morning Afternoon Evening Night||-woke up at 9am and then talk with my roommate for approximate 30 minutes and then get ready for college by 11am. -then at 12:20pm my class was over and then I come back to home and then I eat subway and watch Netflix for 3hrs. -then again ready for another class at 6pm. -finish from college at 9pm and then went to cleaning for 3hrs and come back at 11:30pm and then had a cottage cheese with wheat bread called chapatti. -it was very long day so went to bed by 12:30am.||-had a cereal in breakfast. -did my homework for 1hr and then watch movie for 2hrs till 4pm. -talk to my parents for 30 min and listen to music while working and then my friend cook food for me and we had a dinner at 12:10am. -just hang out for little bit.||-feels little bit sleepy and tired. -had a nap for 1 hr and feel good. -when I went to work then feels tired and hungry but after having dinner I feel better. -feels sleepy||-sleep for 8.5hrs.|
|Fill in the: Month Day Year Day||September 21 2018 4/7|
|Morning Afternoon Evening Night||-woke up at 10am and probably spend 1hr on phone and then took a shower. -did my assignment and work by 2pm and then my friend came, and we play wrestling game on PS. -clean my house and then cook pasta for dinner and had it by 10pm. -I call my friend in India and talk with for 45minutes and finally went to bed at 11pm.||-in breakfast had bread with jam and a cup of milk. -cooked and eat bread filled with potatoes for lunch by 1pm. -listening to Punjabi music and having fun and have an Indian style tea. -eat an ice cream||-feels happy and excited because no work today. -first feels hungry but after lunch feels little bit sleepy. -feels good because my friends were coming to my home and then we were going out. -it was nice to talk to my friend after 2 month and we share a lot of thing about each other.||-had a sleep for 9hrs but I woke 2 times at night.|
|Fill in the: Month Day Year Day||September 22 2018 5/7|
|Morning Afternoon Evening Night||-woke up early in the morning by 6am. And then get ready for work and took bus by 7:30am. -I work 8am to 4 pm at Esso gas station and then came home by 5pm. -first, I had snacks and took rest for an hour and then start cooking dinner at 7:20pm. -chatting with my friends and then talk to my parents and then went to bed by 10pm.||-spend 15-20 minutes on my phone and then had a cereal in breakfast. -dealing with a lot of different customers. -had a lunch break by 1pm for 30 minutes. -eat a rice pudding (kheer) in dinner and had a little nap. -after having dinner just had a little walk.||-feels sleepy and when I go to work had some coffee and then feels little bit energetic. -was hungry and feels stressed because I deal with a lot of customers and the store was very busy too. -was totally tired as I had a long working day. -feels sleepy and sad because next day again I have to go for work.||-just sleep for 6.5 hrs.|
|Fill in the: Month Day Year Day||September 23 2018 6/7|
|Morning Afternoon Evening Night||-same as Saturday I woke up at 6am and then go to work by 7:30am. -took a lunch break at 12:40 pm and eat a subway then again back to work by 1:10pm. -done from one work at 4pm and then I went to cleaning job for 3hrs and finally come back to home at 7:30pm. -watch Netflix and did my assignment and then go to bed by 11pm.||-did prayer and then had a cup of coffee and sandwich in breakfast. -had a coffee at 2pm and deal with customers. -after doing cleaning then I had a taquito and listen to music while working.||-was tired and sleepy. -feels stressed and tired but after having break feels energetic. -was tired and my body really want some rest. -was happy because next I am just having one and no work.||-sleep for 7hrs.|
|Fill in the: Month Day Year Day||September 24 2018 7/7|
|Morning Afternoon Evening Night||-woke up at 10am and then took shower and get ready for college 12:20pm. -had class till 2:20pm and then me and my friend went to downtown and came back at 4pm. -did my college work and cook dinner by 7pm and then talk to parent for 30 minutes. -watch movie and then read a book and go to bed by 11pm.||-did prayer by 11am and then had a cereal in breakfast. -had a cup of coffee before going to class and then had a subway with my friend. -did my assignment of sociology and then did pre reading of psychology by 6pm and then had a dinner at 8:30pm. -had popcorns and after that I had an ice cream.||-feels happy and excited because there was no work today and just had one class. -feels good because the lecture was very interesting. -feels like I was having cold and then took a nap and feels better. -the movie was very funny and I was really enjoying it.||-had a good sleep for 10hrs.|
1. Target Behaviour Change
a) The change which I want to do in my life is stop using social network and want to sleep properly because I am too addicted to it and sometimes spend 2-3hrs on my phone due to which I can’t sleep at time.
1) If my body will have enough sleep then in the morning I will feel more active and energetic.
2) Moreover, it prevents for many diseases like hypertension (stress and anxiety).
3) Improves mental health.
4) Improves concentration and productivity.
a) Using a lot of social network specially Facebook, snapchat, Instagram, YouTube and WhatsApp.
b) Put electronic devices away from my eyes so that I can avoid using it.
c) when a person does something good them that person should be rewarded and if he did something wrong or cant achieve what he want then we should encourage and support that person.
d) I think access to health services will support me in making this change because then I will spend my free time in doing health related activities.
e) The one limitation which I suffered while creating the action plan was to visualization like it was hard to visualize our self.
f) The first thing which I noticed in my observation was that I was not having proper sleep like some days I sleep more while other days I sleep less so it was not balanced and the second thing was that most the time I spend at college.
4. SMART Goals
a) Long Term Goal
I commit that I will sleep for at least 8hrs per night by November 5,2018.
b) Short Term Goals
1) I will keep all the electronic devices away from me by 8:30pm by October 1, 2018.
2) I will stop having coffee and other products which contain caffeine after 4:30pm by October 15, 2018.
3) I will go to my bed by 9:00 – 9:30pm and read a story books by October 28, 2018.
5. Action Plan
- So, my first step will be that I will start keeping my cellphone away from me by 7pm from today.
- Next day I will see how it works if it works good for me then I will make it as habit and after few days I will stop having coffee in the evening.
- And what I commit I will be firm on it and will not break any decision which I made for this behaviour change.
- I will set my mind that every electronic device will be shut off by the evening and will visualize that I am doing better or not.
- When I start to change this behaviour the I will see my image and after adopting the change then I will see my image that now where I am standing.
Controlling the Situation
- In the surrounding environment I will see and have company with that friend who is away from the social network and live balanced life.
- I will make my will power more stronger to sustain on my words.
- I want to change my seeping pattern because of the only one person that’s my friend Rishabh and I ask him some of the tips how can I start and how it will affect.
- I have seen that took proper sleep for 8-9hrs and he never touch any of his electronic appliance when he is at home.
- I will stop thinking about the social media which always influence me to use my phone.
- Always think on positive side of the change neglecting the negative side, this will help to stop our negative thoughts.
- If my effort is really working well then, I will provide some positive feedbacks.
- I will buy some new story books and magazines which I can read at night.
6. Stages of Change
a) After completing my behaviour change assignment I am at termination state because what I thought that I will change my sleeping behaviour finally I did that now I am having a proper time for sleep as everything is scheduled properly and I am having a properly balanced life.
7.Personal Strength and Slips/Setbacks
a) The two-personal strength of mine are that my will power is very strong that once I have commit one thing then I will definitely do that and second one is that self control I am having control on me that no one can influence or force me to do anything on which I am not agree.