Self Change Project
Clayton McDonald
Sunday march 29th 2015 Self-change contract
1. My overall goal is: 1a. To lose 20 pounds in the next eight weeks .
2. The target behavior I want to increase,maintain,decrease, or stop is : 2a. to lose 5 lbs. every two weeks
3. During the project I will make the specific changes to support my target behavior: 3a. I will eat healthy balanced meals, I will work out 4 times a week and keep a calorie intake daily to help me reach my goal as well as seek the help of a personal trainer named Dan Keer .
4. During the project I will replace negative self-talk about my behavior with positive self-talk such 4a. Change: I deserve to eat out cause I have been at school/work all day
To
4b. I have been able to eat healthy balanced meals all day why stop it now it is better for me anyway .
5. During this here project I will apply the following punishments and reinforcement to myself to support the behavior and goal I want to achieve.
5a. If I keep with my daily goal then each day I will allow myself an extra hour to hang with friends and others rather than work or school.
5b. each day I fail at my target goal then I will assign myself an extra 20 min on cardio during each workout.
6 to make sure I reach the above listed goal I have enlisted the help of my roommates and family to help me achieve the goal I have listed.
6a. my roommate Arthur wolf, Jacob slaughter, Kevin Abrams and my brother Adam McDonald
6b. as well as myself first and foremost
Signed on this Sunday the 29th of March by the following.
Myself Clayton McDonald
My roommate Arthur Wolf
My roommate Jacob slaughter
My roommate Kevin Abrams
My Brother Adam Keith McDonald
We all agree to this contract stated above in its entirety on the mentioned date of Sunday the 29th of March 2015.
Sunday march 29th 2015 Self-change contract
1. My overall goal is: 1a. To lose 20 pounds in the next eight weeks .
2. The target behavior I want to increase,maintain,decrease, or stop is : 2a. to lose 5 lbs. every two weeks
3. During the project I will make the specific changes to support my target behavior: 3a. I will eat healthy balanced meals, I will work out 4 times a week and keep a calorie intake daily to help me reach my goal as well as seek the help of a personal trainer named Dan Keer .
4. During the project I will replace negative self-talk about my behavior with positive self-talk such 4a. Change: I deserve to eat out cause I have been at school/work all day
To
4b. I have been able to eat healthy balanced meals all day why stop it now it is better for me anyway .
5. During this here project I will apply the following punishments and reinforcement to myself to support the behavior and goal I want to achieve.
5a. If I keep with my daily goal then each day I will allow myself an extra hour to hang with friends and others rather than work or school.
5b. each day I fail at my target goal then I will assign myself an extra 20 min on cardio during each workout.
6 to make sure I reach the above listed goal I have enlisted the help of my roommates and family to help me achieve the goal I have listed.
6a. my roommate Arthur wolf, Jacob slaughter, Kevin Abrams and my brother Adam McDonald
6b. as well as myself first and foremost
Signed on this Sunday the 29th of March by the following.
Myself Clayton McDonald
My roommate Arthur Wolf
My roommate Jacob slaughter
My roommate Kevin Abrams
My Brother Adam Keith McDonald
We all agree to this contract stated above in its entirety on the mentioned date of Sunday the 29th of March 2015.