Essay Sample on Self-Management Plan

Introduction

Attaining a healthy body depends on the daily activities an individual performs. The events include physical exercise, body exercise, and the use of a healthy diet. A proper self-management plan has a long-term goal and techniques for adherence to behavioral change that would ensure the attainment of a healthy body. This paper explores a self-management plan that would provide healthy diet intake practices and body exercising.

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Behavior Change and Approaches to Achieve the Change

The Target Behavior Change

The target behavior change is a healthy eating habit and exercise. Consumption of fatty foods leads to their accumulation in the body. The fats trigger the diseases related to the menus like heat failures (Powell et al., n.d.). Accumulation of body fats also causes obesity. Through this self-management plan, I will embark on the use of safe foods and daily physical exercises. Regular physical activity helps in burning the calories which counter eminent obesity. Achievement of these specifics, however, depends on the willpower of an individual towards the change.

The Theory and Behavior Pattern

A case study by Woods et al. (2001) indicates that the choice of a theory depends on the general health status of an individual. Analysis of my current health condition demands the transtheoretical model of behavioral change which will effectively implement through l behavior change mode. My initial routine involved excessive intake of fast foods complemented with lack of exercise that allowed accumulation of body fats. Therefore, the condition needs a counter process that will free the body from eminent diseases. Procedures of the execution of the transtheoretical model sustain it to the end of the process (Know more. Live brighter, 2019). The model involves six systematic behavioral change steps. The steps ensure that one accords the required commitment, effort, and motion on time achieving the health goals.

Long-Term Benefits

Healthy diets generate many health benefits (Know more. Live brighter, 2019). Eating food and fiber-rich vegetables and fruits will protect the body against cancer, obesity, type 2 diabetes, and heart attacks, while greens with fewer calories per cup lower their intake. Also, body exercise will prevent heart diseases and high blood pressure. Consistent training makes body joints flexible and contributes to muscle building that supports the bones. The cumulative results of the plan is an improved health condition.

Training, Monitoring and Tracking Approach

Powell et al. (n.d.) argue that the success of a behavioral change project depends on appropriate training approach. Some of the strategies will include applying physical restraint (p.395). The technique will help in restricting the intake of unhealthy foods. Also, I will employ depriving and satiation methods, buying ice cream after meals to reduce the urge for ice-cream. Woods et al. (2001) say that should record all daily activities related to the goal and determine if he/she is moving towards the goal. In the initial stages, analyzing my history in such projects, understand the reason and the health benefits of change. To improve the training section, tracking the change helps in the evaluation of the progress. In case of relapse should refresh commitments if necessary.

Tracking the changes entails the trainee sticking to the new behaviors. One can replace old habits with more positive actions, and appreciate your efforts for avoiding relapse and never give up if you lapse. Powel et al. (n.d.) advise one to have concurrent operant to act as reinforcers (p. 380). Thus, one can also engage in extensive exercising to burn calories. Woods et al. (2001) advocate for setting up an explicit series of sub-goals including making a commitment response, self-reinforcement and self-punishment. The punishment would involve watching a movie I despise. In case of positive result, I will reinforce my efforts by self-congratulation by taking a swimming tour.

Proactive Measures

The training starts with preparation. The preparation stage will involve making changes for the long-term goal (Know more. Live brighter, 2019). Such changes include switching to healthy foods like less fatty foods, engaging nutritionist, or reading self-help books. I would then prepare motivation statements and state my goals. In his matching law, Woods et al. (2001) add that the proportion of the response usually matches the ratio of reinforcers on the schedule (p. 390). I would also congratulate myself by watching my favorite in the events of positive establishments. In case of relapse, start over from the preparation is the only option. The process will involve analyzing the cause of my failure and how to avoid the triggers again.

Conclusion

Self-management plan ensures successful implementation of a personal health-improvement project. However, success depends on the proper use of the stipulated steps of the transtheoretical theory. One must understand the cause of his/her lack of body fitness, and know the benefits of change. Throughout the behavioral change process, one should evaluate the progress of the training, and plan proactively to the impending obstacles. In case of failure the initial behavioral change projects, there is a need for immediately starting over the process, taking note of all the possible cause of the crash. Appropriate measures will avoid possible mistakes and ensure the success of future behavior change attempts.

References

Know more. Live brighter. (2019, February 08). Retrieved March 3, 2019

Powell, R., Honey, P. & Symbaluk, D. (n.d.). Introduction to learning and behavior. 5th ed.

Woods, D. W., Fuqua, R. W., Siah, A., Murray, L. K., Welch, M., Blackman, E., & Seif, T. (2001). Understanding habits: A preliminary investigation of nail-biting function in children. Education & Treatment of Children, 24(2), 199-199.