My behavior changed drastically- it went from doing just a few walks during a week, to a full five per week workout schedule. Even though I have skipped a day or two per week lately I still haven been consistent. I had no idea in beginning that such a program would have such a profound effect on my behavior.
Some things worked and others did not. The use of The Daily Show as a reward mechanism failed because it was difficult to keep mysefl in check. At times I wouln't do anything, no running, no weightlifting and I would still allow myself to watch it. So I eventually stopped using it. Another thing that didn't work is the journal; the journal itself was not a bad idea, but I couldn't get myself to use it throughtout and so I abondoned this aspect of the plan as well.
By merely thinking about changing the targeted behavior I managed to actually change it. I believe this part of the program, even if not intended, had the greatest impact on the behavior. The program itself, which during the last few weeks lacked rewards since it relied mainly on punishments, did affect the behavior but not as much as the mindset of focusing on the behavior. I don't know how to put this in any quantifiable way but I am sure this is so.
For these changes to be long-term I would actually have to continue using the program, which I will, except for the postings on the blog which have become a burden lately. The program itself allows me to focus just enough energy on changing the behavior without having to drain the energy spent on schoolwork and club activities, which I tend to increase, since I need them.
The most challenging aspect of this assignment turned out to be the actual schoolwork that came along with it. The blog, the comments and the constant keeping up with the deadlines. argh.
The most interesting aspect of the assingment....hmm...??? I don't know the answer to this question. Adieu everyone./
Wednesday, May 20, 2009
Wednesday, May 13, 2009
Week 7: Progress
This entry is about Week 7 (3 May 2009 to 9 May 2009).
Hello everyone.
The program has continued to work well for me. I exercised in four out of the seven days:
3 May 2009: Nothing
4 May 2009: Workout
5 May 2009: Workout
6 May 2009: Workout
7 May 2009: Nothing
8 May 2009: Nothing
9 May 2009: Half of a Workout
I had to punish myself once because I skipped thursday's workout: a cold shower plus no aim. Also, thurday's work was moved to Saturday so I still had to do it. So there you have it. Overall, I feel that the plan could have been better but there is no time to make revisions since it is almost over.
This website is great because it has a lot of information about exercising in general: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
It is a giant list that has lots of facts about the proper way to exercise. There is a schedule for kids, for adults and for older adults and each schedule is different and made to fit the needs of each group. I took something valuable from this article, and it is that you don't have to do all at once. So for instance, instead of doing two miles of running at once, I will now do one in the morning and one in the afternoon. Lifting weights will also change, so that I lift in the morning for about 15 minutes and then no lifting again in the same day, twice a week.
Punishments have been the most important thing about my program so far even though I did use rewards in the beginning. Anyway, if ever I decide to do something like this again, I will probably use rewards throughout and not just punishments. Operant conditioning has made a big difference in the way I exercise.
Hello everyone.
The program has continued to work well for me. I exercised in four out of the seven days:
3 May 2009: Nothing
4 May 2009: Workout
5 May 2009: Workout
6 May 2009: Workout
7 May 2009: Nothing
8 May 2009: Nothing
9 May 2009: Half of a Workout
I had to punish myself once because I skipped thursday's workout: a cold shower plus no aim. Also, thurday's work was moved to Saturday so I still had to do it. So there you have it. Overall, I feel that the plan could have been better but there is no time to make revisions since it is almost over.
This website is great because it has a lot of information about exercising in general: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
It is a giant list that has lots of facts about the proper way to exercise. There is a schedule for kids, for adults and for older adults and each schedule is different and made to fit the needs of each group. I took something valuable from this article, and it is that you don't have to do all at once. So for instance, instead of doing two miles of running at once, I will now do one in the morning and one in the afternoon. Lifting weights will also change, so that I lift in the morning for about 15 minutes and then no lifting again in the same day, twice a week.
Punishments have been the most important thing about my program so far even though I did use rewards in the beginning. Anyway, if ever I decide to do something like this again, I will probably use rewards throughout and not just punishments. Operant conditioning has made a big difference in the way I exercise.
Wednesday, May 6, 2009
Week 6: Progress
Hello again everyone. This entry ... blah blah, concerns the details of week #6 (26 April 2009 to 02 May 2009).
I would like to thank those of you who offered advice.
Success. I exercised in five days out of week - several experts say five days is optimal, so there you have it. According to this article, running has several benefits, and it leads to a healthier life. (http://www.jconline.com/article/20090421/LIFE03/904210301/-1/LIVING)
It strikes me that most running benefits come much later in life, so I have decided to put this issue (rewards) of reinforcement aside. The basic priniciple underlying my program is this: punish now, reward later. I will continue to punish stagnant, inactive behavior because I know in the future I will say "omg, Jose, thank YOU for having made such a good decision, I am so grateful that you have no idea...". Well, at least I would like this to happen, but no one knows, what if I die before reaching old age. This would be sad, rather tragic in some ways.
To ensure that I get a good grade here is a quick summary of my program, revised and up to date. Running = No immediate rewards, if they do exist...well they're not tangible, and subjective, and well, you get the point. NO Running = Cold shower, (thank you Winston, may Colbert bless you and...), no more AIM for you Jose, do you hear me? I said it, so stop your tantrums and ... AND the third punishment deals with a process now know as "The Transfer of Workouts", a process whereby unfinished business shifts to the weekends. The schedule of reinforcement is simple, and it is based on a 1-day time frame. Suppose I fail to do Monday's workout by 7PM; then, immediately after 7PM, I have to shower with cold water and refrain from using AIM. So, I would say this type of reinforcement is immediate and relies on a fixed- interval approach.
I have made progress; exactly five workouts found their way into the week. Weight lifting = checkmark, I've been lifting light ones though, mostly out of fear, fear of injury. I remember Ray's comment "it's not about how much, but about the results". Anyway, some setbacks happened here and there but overall all fell into place.
What else might I say about operant conditioning...Hmm.? It seems as though by merely thinking about changing my behavior the expected change comes, all by itself.
I would like to thank those of you who offered advice.
Success. I exercised in five days out of week - several experts say five days is optimal, so there you have it. According to this article, running has several benefits, and it leads to a healthier life. (http://www.jconline.com/article/20090421/LIFE03/904210301/-1/LIVING)
It strikes me that most running benefits come much later in life, so I have decided to put this issue (rewards) of reinforcement aside. The basic priniciple underlying my program is this: punish now, reward later. I will continue to punish stagnant, inactive behavior because I know in the future I will say "omg, Jose, thank YOU for having made such a good decision, I am so grateful that you have no idea...". Well, at least I would like this to happen, but no one knows, what if I die before reaching old age. This would be sad, rather tragic in some ways.
To ensure that I get a good grade here is a quick summary of my program, revised and up to date. Running = No immediate rewards, if they do exist...well they're not tangible, and subjective, and well, you get the point. NO Running = Cold shower, (thank you Winston, may Colbert bless you and...), no more AIM for you Jose, do you hear me? I said it, so stop your tantrums and ... AND the third punishment deals with a process now know as "The Transfer of Workouts", a process whereby unfinished business shifts to the weekends. The schedule of reinforcement is simple, and it is based on a 1-day time frame. Suppose I fail to do Monday's workout by 7PM; then, immediately after 7PM, I have to shower with cold water and refrain from using AIM. So, I would say this type of reinforcement is immediate and relies on a fixed- interval approach.
I have made progress; exactly five workouts found their way into the week. Weight lifting = checkmark, I've been lifting light ones though, mostly out of fear, fear of injury. I remember Ray's comment "it's not about how much, but about the results". Anyway, some setbacks happened here and there but overall all fell into place.
What else might I say about operant conditioning...Hmm.? It seems as though by merely thinking about changing my behavior the expected change comes, all by itself.
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