Behavior Change Assignment #2行为改变作业 #2

Start your behavior change and continue to track your progress. After tracking your baseline behavior for the last week, this week you will start to change your behavior to move towards your goal. Keep track of your behavior this week and be kind to yourself! Changing behavior can be hard. Notice and note down the reinforcers, punishments, and other elements of your environment that are supporting your change or making it harder. For example, if your goal is to go to bed by 11pm and you notice that this isn’t happening – note down what’s getting in the way. Is staying awake being reinforced by playing on your phone? What could you do to change that?  If your goals was to eat 2 servings of vegetables a day and you notice this went well for half the week, but then stopped, notice what changed. Did you run out of easy to access vegetables at home? What could you do to make it easier to have vegetables handy next week? Remember to continue daily tracking.
开始改变你的行为，并持续跟踪你的进步。在跟踪过去一周的基线行为之后，本周你将开始改变你的行为。 行为趋向你的目标。本周记录你的行为，并对自己友好！改变行为可能很难。注意并记下 强化剂、惩罚以及其他支持你改变或使改变更困难的环境因素。例如，如果你的目标是晚上 11 点前上床睡觉，但你注意到这并没有发生——记下阻碍你的因素。熬夜是否因为玩手机而得到强化？你能做些什么来改变这一点？如果你的目标是每天吃两份蔬菜，你注意到这在前半周进行得很好，但后来停止了，注意发生了什么变化。是不是家里的易获取蔬菜用完了？你能做些什么来使下周更容易获得蔬菜？记得继续每日跟踪。

Complete a decisional balance. Remember the key to this tool is considering the costs and benefits to 1) making a change in comparison to 2) staying the same. So if your behavior change goal was quitting smoking, you are not filling this out about the pros and cons of smoking. You are completing this about the pros and cons for you, of staying the same (continuing to smoke) vs the pros and cons of changing (stopping smoking).
完成决策平衡。记住这个工具的关键是考虑与保持现状相比，进行改变的成本和收益。因此，如果 您的行为改变目标是戒烟，您填写此表不是为了探讨吸烟的利弊。您是在完成关于保持现状（继续吸烟）与改变（戒烟）的利弊对比。