Tips for Behavior Changes:
1. Identify: Behavior/Feeling Challenge
2. Trigger: What is the cause or root of the behavior/feeling?
3. Intervention: How can you start to feel/act differently?
4. Do Right Now: What small action/step can change your behavior/feeling?
5. Life-long: What actions are needed to permanently change behavior/feeling?
Behavior/Feeling Challenge:
Being Late
Your Turn: This is an example from a workshop given at an Aging In America conference held in Washington, D. C.
|
Trigger |
Intervention | Do It Right Now | Lifelong |
| Doing one more thing before leaving. | Write down that task to do upon return on a post-it and put on refrigerator. | Leave and remember how good it feels to be on time. | Intention / Promise to Self. “I can be counted upon to not only show up, but to be on time. |
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Can't say, “No,” and getting over-scheduled
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Learn to say, “I’d like to (help, meet, do), but that would double-schedule me. | Remember can’t please everyone and do everything. | Choose priorities wisely because it’s important to be good to self. |
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Lose Track of Time. |
Set timer, watch, or phone. Carry small calendar with you as a reminder of commitments. |
Move to next project/ commitment when timer goes off or it’s time to move on. Remember there is no such thing as a totally clean house or desk.
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Allow self time every day that is just yours to do whatever nourishes you. |
Scroll down for three more prediction path examples.
Behavior/Feeling Writing Challenge: From Geri B.
Not Writing Excuses
| Trigger | Intervention | Do It Right Now | Lifelong |
| Not the right atmosphere. | Light a Candle! | Sit! Put pen to paper. |
Create a sacred space and stick to it.
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| Too Tired. | Write that you are too tired for ten minutes. | Wash face. |
Go to bed ½ hour earlier.
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| No Time. | Make time by consciously choosing what you’re willing to give up. | Turn off TV. Don’t answer the phone. | Reward regular practice. |
| Nothing to Say. | Write on a prompt! | NOW! |
Move your critic to the back of the bus.
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House is a mess! |
Alternate one task after writing three pages. | Write 3 pages. |
Ask self daily: How important is it? |
Behavior/Feeling Diabetic Challenge: From Carole C.
Wanting Second Helpings
| Trigger | Intervention | Do It Right Now | Lifelong |
| When tastes good | Slow down, savor first helping | Put away leftovers before sitting down to eat | Shrink stomach |
| When still hungry | Have a bottle of water or cup of soup. Get up and go for a walk. |
If still hungry have some celery |
Remember my diabetic brain doesn’t feel full until one hour after eating. |
| Rebellion | Chew ice cubes, crush water not self |
Get out ten raisins and chew slowly one at a time.
|
Eat mindfully |
Behavior/Feeling Exercise Challenge: From a Lakeland College Workshop
Not Exercising
|
Trigger |
Intervention |
Do It Right Now |
Lifelong |
|
Too tired when arrive home.
No gym membership or equipment.
Don’t have time to exercise.
Angry, sad, glad. |
Pick a time and put in calendar.
12 inches of space solution.
Make a priority.
Exercise. Feel Improved. |
Set timer for five minutes.
Find 12 inches of clear space and march, walk, dance in it.
Make a commitment to exercise today. Decide on a time.
Workouts: Work out feelings.
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Make daily exercise as part of routine.
Remember: Your body loves exercise.
Time is ours to use as we see fit.
Find an exercise you love. Enjoy. |
Your Turn:
Behavior/Feeling Challenge: Identify it!
Plan Intervention. Take one small step. Lifelong Change.
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