Paper Example on 30-Day Challenge: Get 6 Hours of Sleep & Improve Lifestyle

Introduction

My goal for the next 30 days or 3- 4 weeks is to get enough sleep of about 6 hours per day, and I have decided to choose this kind of behavior because it has been identified through some discussions with friends and family that lack of enough sleep has been affecting my lifestyle negatively. Also, through thorough discussions with my colleagues and trusted advisors, I have noted that lack of sleep has been affecting my academic work and some regular activities I carry out in a day. My smart goal by the end of the 30 days, I should be able to be getting enough sleep, and my daily routine has changed.

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Objectives to Help in Achieving the Goal

The first objective is to make sure that I have some balanced and close gaps in the daily activities I often undergo, such as reducing some multiple jobs and sticking to the most important ones which bring food on the table. The second aim is to get a mattress topper, which is scientifically proven to help an individual get enough sleep and also reduces some life anxieties. Last but not least, to set aside a daily one-hour cardiovascular training, this will help in calorie reduction and make me get enough sleep due to the process of burning the fats.

Resources to Aid in Goal Achievement

Getting sports shoes and having a computer with an enabled internet connection, which I can use to get the training tutorials and practice them as explained. I have already reduced the drinking of sugary drinks with caffeine like coffee, which makes a person lose sleep, and this means I will have to consume only one cup of sugary drinks daily, unlike before where was having 3-4 cups of coffee.

Modification of the Environment

Creating a separate user account on my laptop, which separates everything I need to access, such as games and other programs and another account with access to the internet. Therefore, the two accounts are not possible for me to locate another one unless I meet some requirements of the switched accounts.

Involve Other Participants

To help me achieve my goal, I will have to involve my workmates and classmate to always join me towards accomplishing my target. The only reason to involve my children is to make sure that they keep me on track and acts as a reminder in case I skip any program of the day. Through the family and friends, involvement will motivate me and will have a daily insight to go after my set goal.

Keeping Track of My Behavior Change

The use of the calorie counter will aid in making me aware of the daily lost body fats and the progress I have made in sleeping. The adoption of the desk pad calendar is necessary to track which day to undertake a specific activity.

How to Stay on Track and Avoid Falling

The best way to keep on track of meeting my objectives is always to find an extra day to accomplish a particular activity that I skipped. Also, involving my classmates will motivate me to stay on track, and when I have low moods, they will cheer me up and encourage me to take the recommended activity on my timetable.

Measuring the Success of the Goal

My overall result of the behavior change will be measured numerically in that I discipline myself by sticking to the activities as they appear on my timetable. By the end of the third week, I should be able to get enough sleep of 6 to 8 hours per day, and there is a dramatic change in the quality of my academic and employment job.

Evaluation of Progress and Experience

The Accomplishment of the Goal

From the action plan in step 5, it is apparent that through discipline was able to achieve the purpose of getting enough sleep. The goal was achieved through the following of the set objectives and precautions as advised by friends and family. There is a considerable change in my academic improvement, and there are also praises at the workplace for providing quality work and always meeting deadlines. Also, there has been a reduction in the consumption of sugary drinks, and I feel I have changed spiritually, emotionally, and mentally which is a good chance, and I will maintain this behavior change because it has a lot of benefits than before. Therefore, the only way to manage this change behavior is to stick to my daily routine of activities, as described in my timetable.

Plan Progress

My usual plan of behavior change is the ongoing process until otherwise disrupted by minor triggers of which I have a strategy of dealing with such situations. My behavior change process is a lifetime event that I will keep on exercising and be part of my lifestyle since it has so many benefits to my personal growth and development career-wise. There are so many changes in my life activities, such as I have been able to have a good social interaction by making many friends who are realistic and share a lot of encouraging motives with each other. My mind is now relaxed, and I experience no anxieties, and that is why I am physically fit due to the program and am emotionally stable when dealing with any problematic scenarios that come my way.

Goal Accomplishment

The goal of getting enough sleep was accomplished, but some few behaviors such as those of wanting to play games on my computer till late night still exists but not in-depth like in the past. Also, the drinking of sugary drinks while at work and in school with my colleagues still exists due to the peer influence of not wanting to disappoint. The only way to ensure that this habit stops for good is always to prefer taking another drink instead of the sugary one and delete some video games on my laptop and to always have a reminder on my phone of the exact time to go to sleep.

Plans for the Future

My intention with this behavior change of getting enough sleep is to make sure that I have both this financial stability capacity and am emotionally and physically happy with my lifestyle. Also, another hope is to put more effort into my academic work and be able to surpass my general performance and get good grades, which will contribute a lot towards change in my personal and career life. With the achievement of the plans as mentioned above, I can be able to have time for my family and meet my other individual needs without having to struggle as before with multiple jobs and other activities to make myself happy.