Assignment 1 Changing Behaviour and Analyzing your Experience (revised)

Changing Behaviour and Analyzing your Experience Page 1 Assignment 1 Changing Behaviour and Analyzing your Experience Laura Jeffery Faculty of Social & Community Services Professor: Amanda Cappon PSYCH 1501 Submission Due Date: November 10, 2020

Changing Behaviour and Analyzing your Experience Page 2 Step 1: Measurable Behaviour The measurable behaviour I chose to do for this assignment was increasing the amount of exercise I do weekly. I aim to work out from Monday to Saturday for at least 60 minutes daily. Step 2: Biopsychosocial Factors Social Factors Staying active and in shape has always been one of my main priorities. However, finding time in my weekly schedule to exercise can be very challenging. When I was working out this week, I managed to find 45 mins each day to exercise. This will continue to be my goal because now I know it is time manageable with my weekly schedule. One of the reasons I chose exercise as my measurable behaviour is because of social media. Social media shows you unrealistic expectations and creates a standard for “beauty” based on whatever gets the most likes on a social media platform. As a woman, I feel like there is a lot of pressure for us to look a certain way to be classified as “beautiful.” I will admit I struggle with my body image and would like my waist and chest area to get smaller because they are not the same size as the models on magazine covers. I don't struggle with finding the motivation to work out because I feel better about myself and my body after each workout. I’m a mom of a two-year-old golden retriever, who also does a great job keeping me active as she has to go on daily walks, once in the morning and once at night. My mom has also struggled with her body image in the past and took up yoga, Zumba, and boxing classes. She is an excellent motivator for me because she is always looking for a partner. My mom influences me to live a healthy lifestyle as she also has a busy schedule but still makes time for her health. Psychological Factors

Changing Behaviour and Analyzing your Experience Page 4 Exercising is considered a part of the Somatic Nervous System. “Your somatic nervous system allows you to move and control muscles throughout your body.” (Cleveland Clinic medical professional, 2022, p. 1). A couple of neurotransmitters contribute to exercise in a biological sense. There are two key neurotransmitters, dopamine and serotonin. “Dopamine is responsible for allowing you to feel pleasure, satisfaction and motivation.”(healthdirect, 2021, p.1 ). Serotonin regulates your mood. ”It's often called your body's natural “feel good” chemical.” (Cleveland Clinic medical professional, 2022, p. 1). When serotonin is at normal levels, you feel happier, calmer, and emotionally stable. Working out causes a release of dopamine and serotonin, which can improve your overall mood. “Exercise improves and helps regulate neurotransmitter levels, which ultimately helps us feel mentally healthy.” (Grawert, 2021, p. 2). “Studies have shown exercise can help treat a variety of mental health conditions, including depression, anxiety, eating disorders, bipolar disorder, schizophrenia and more.” (Grawert, 2021, p. 1). In fact, “exercise can be a great way to treat mild-to-moderate mental health disorders without medications and their potential side effects ”(Grawert, 2021, p. 3). Step 3: How to Change Exercising Habits The source I found online is a woman's health article called Easy Ways to Make Exercise a Habit. This article mentions and talks about tips to make exercise a regular habit. It explains that staying fit can help you live a longer, healthier life. “Even small amounts can do your body some good: Just 10 minutes of aerobic activity each day can lower your risk of heart disease.” (Bernstein, 2021, p. 1). This article talks about starting off slow and steadily increasing how hard or long you work out over time. It explains that if you struggle with finding the motivation to exercise, find something you think is fun. “Choose exercises you like that are comfortable for

Changing Behaviour and Analyzing your Experience Page 5 you. You’re more likely to carve time out of your day for a workout, activity, or class if you enjoy it.”(Bernstein, 2021, p. 2). If you pick exercises you look forward to instead of something you have to force yourself to do, it is more likely to become a habit. This article suggests doing various activities so you don’t get into a rut and quit. It states to make when you exercise convenient for your schedule. “Exercise will become a habit when it fits into your normal schedule.” (Bernstein, 2021, p. 3). Combining your workouts with things already a part of your life can make exercise a habit. An example could be taking your dog for a walk or taking the stairs instead of the elevator. Lastly, this article talks about setting realistic goals. “You can’t form habits overnight. It’s a journey. Set realistic goals for exercises, and you’re more likely to keep it up and make it a habit”(Bernstein, 2021, p. 4). I found this source reliable because the information is provided from research and is Medically Reviewed by Brunilda Nazario, MD . The author of this article (Susan Bernstein) is an editor and journalist in Atlanta, GA. Bernstein is the author of several books, including patient titles on Arthritis, Weight Loss, Adaptive Daily Living with a Musculoskeletal Condition, and Pain Management. The only gap I saw throughout this article was that the author could've used more research and statistics to back up her tips on making exercise a habit. This information is relevant to me because it provided helpful tips on the behaviour I wanted to change and improve. Step 4: Experience While participating in this challenge, I found that some days were challenging to fit in a workout. I like working out, but some days feel so long that by the end of the day, I’m exhausted and lack motivation. The most challenging aspect of this behaviour change would be my energy drive. With my busy work schedule, attending college classes, completing school assignments,

Changing Behaviour and Analyzing your Experience Page 7 1. – Having a busy work schedule 2. – Having college school work to complete 3. – Having a 2-year-old golden retriever who demands all of my free time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7 am 20-minute walk with my dog 30-minute walk with my dog 20-minute walk with my dog N/A 8 am 30-minute walk with my dog 10-minute core workout 45-minute walk with my dog 15-minute core workout 30-minute walk with my dog 9 am 10 am 11 am 12 am 10-minute core workout 10-minute core workout 1 pm 2 pm 3 pm 4 pm 5 pm 15-minute core workout 6 pm 7 pm 30-minute walk with my dog 10-minute core workout 8 pm 40-minute walk with my dog 25-minute walk with my dog 40-minute walk with my dog 45-minute walk with my dog 9 pm 10 pm

Changing Behaviour and Analyzing your Experience Page 8 11 pm 12 - 7 am References Bernstein, S. (2021, April 23). Exercise: Motivate yourself to make it a habit . WebMD.