Behavior Change Assignment #1行为改变作业 #1

Throughout the 4 weeks of this course, you will try out some of what we are learning on a behavior you’d like to change. Choose some low hanging fruit – a behavior change that seems achievable – and view these exercises as experiments that you can revisit.
在整个 4 周的课程中，你将尝试将我们所学的一些内容应用于你想要改变的行为上。选择一些容易实现的行为改变——低垂的果实——并将这些练习视为可以重复的实验。

You can discuss your behavior change in the class forum, but you are not required to.  You will get the most out of this class by participating in the assignments, so I do strongly encourage you to participate, even though it won’t be formally assessed. You will not be turning your Behavior Change Assignments in or being assessed on them. They are for you
您可以在课堂论坛上讨论您的行为改变，但并非强制要求。通过参与作业，您将能从这门课中获得最大收益，所以我强烈建议您参与，尽管这不会正式评估。您不需要提交行为改变作业或对其进行评估。这些作业是为了您自己。.

Some examples that students have chosen in the past include things like going to bed at a certain time, eating a certain serving of vegetables, writing in a journal nightly, or taking a walk 3x a week. Please choose something safe – for example if you haven’t exercised in years and have a heart condition – you want to work with your doctor before starting an exercise program. Use your common sense and stay safe.
一些学生过去选择过的例子包括在特定时间睡觉、吃一定量的蔬菜、每晚写日记或每周散步三次。请选择安全的项目——例如，如果你多年没有锻炼且有心脏病——在开始锻炼计划之前，你想要与医生合作。运用你的常识，保持安全。

1. Pick a behavior change goal and operationalize it. That is, define it in concrete, quantitative, observable terms.  Rather than “I want to sleep better” – translate that idea into a behavioral goal – “I will go to sleep by 11pm and wake up by 7 am 5 days a week.”  Rather than “improve my diet” – translate that idea into a behavioral goal – “I will eat 2 servings of fruit or vegetables 6 days/week.”
   选择一个行为改变目标并将其具体化。也就是说，用具体、可量化和可观察的术语来定义它。与其说“我想睡得更好”——将这个想法转化为行为目标——“我将在晚上 11 点前睡觉，每周五次早上 7 点起床。”与其说“改善我的饮食”——将这个想法转化为行为目标——“我将在每周 6 天吃 2 份水果或蔬菜。”

2. Track your behavior every day. That will look different depending on the behavior you pick. You can use paper, an Excel doc, the notes app on your phone, whatever is easy. Don’t worry about making the change you’ve decided on yet – for this week your goal is just to set up a tracking system and track where you are at baseline. So, if your ultimate goal is to go to sleep by 11 and get up at 7, then this week keep track of when you are currently going to bed and waking up. If your goal is about servings of vegetables, this week just keep track of how many servings you are eating without trying to change.
   每天跟踪你的行为。这取决于你选择的行为类型。你可以使用纸张、Excel 文档、手机上的笔记应用，或者任何你想要的方式。 简单。不用担心你已决定的变化——这周你的目标只是建立一个跟踪系统，跟踪你的基线情况。所以，如果你的最终目标是晚上 11 点上床睡觉，早上 7 点起床，那么这周就记录你目前上床睡觉和醒来时的时间。如果你的目标是关于蔬菜的份量，这周就只记录你吃了多少份，不要试图改变。