Written responses should not exceed 2 pages double spaced (1 page single). This page limit does not include the contract which should not exceed 1 page.


The aim of this assignment is to challenge you to make a lifestyle behavior change that will improve your overall health and well-being. It is important to remember that, “Lasting lifestyle and behavior changes don’t happen overnight. Willpower is a learned skill, not an inherent trait. We all have the capacity to develop skills to make changes last. It is important to break down seemingly unattainable goals into manageable portions.”[1] Because of this you are to focus on ONE lifestyle related behavior for this assignment.  I encourage you to take this assignment seriously as we will check in on your progress over the course of the semester.



For any one that has ever set a new year’s resolution they know behavior change can be tough and take longer then we would like.  Please read PDF of the article provided by the American Psychological Association that discusses how to harness your will power to help you achieve your goals.




Your goal for this behavior change is to complete it within the course this term.  This could be related to your adding in a behavior like getting 30 minutes of physical activity a day, improving your diet, like eating 5 serving of fruits, and 5 servings of veggies a day. Or it could focus on stopping a behavior like reducing your phone by 5 hours a week use or alcohol consumption to no more than 2 drinks when you go out with your friends.  DO NOT SET A WEIGHT LOSS OR WEIGHT GAIN GOAL. Weight loss/gain is not a behavior on its own but the byproduct of a change in behavior.


Please be sure to complete the following:

  1. (5pts) Create a S.M.A.R.T. goal that is focused on your behavior, NO WEIGHTLOSS OR WEIGHT GAIN  (Ch. 4, p.65 if not familiar or additional readings)
  2. (15pts) Create a contract using the provided sample including additional information from #3 on the list (you must re-type your own contract)
  3. (10pts) List at least 2 mini/short term goals and rewards (with dates) for reaching those goals as away well as your reward for reaching your final/overall goal.
  4. (10pts) Discuss why it is that you want to make this change, the pros and cons, how this change is going to improve your overall health and wellness.


Be sure to review rubric below, provide any citations used as well as clear and proper grammar.  DO NOT TYPE ON THE SAMPLE BEHAVIOR CHANGE, type your own contract and include additional information in a separate well-written paragraph.