Phone, tablet, computer Gather materials needed
~ buy healthy food, pack
gear
Extrinsic reward^
(movie, new T shirt)Calendar Create plans B & C Intrinsic Reward
(Feeling proud, seeing
desired changes)
Progress Chart Make a contingency plan
for weather
Disincentives^
(Delay pleasure, bets,
contribute to candidate
you don’t like)Other (describe) Include a make up day in
schedule
Accountability Time Management Motivation (^)
Meet with trainer Schedule new behavior Read success stories (^)
Report to friend Increase Use role model (^)
Make records public (on
line, post on fridge)
Decrease ^ Maintain awareness^
Environmental Control Support Systems Relapse Prevention (^)
Remove temptation Do new behavior with
friend
Plan for time crunch^
Make healthy choices
convenient (fruit within
reach)
Join a support group^ Plan for stress
management
Avoid or minimize being
around unhealthy
behaviors
Surround self with others
doing healthy behavior
Identify and plan to avoid
relapse triggers
Recruit others to join you^ Focus on progress^