Behavioral Contracting
angelfarley
Posts: 5 Member
I am learning and going through certification with a technique called behavioral contracting right now. It's something that I have done for myself, encouraged a few other women to do, and now I am sharing with you all. I found it very useful! Matter fact, in lieu of my recent off the wagon trip I am getting ready to make a new one for myself. Once I get it all typed up I plan to sumbit in to the group for accountability. You obviously dont have to do that, but I feel that is whats best for me. I am just going to copy and paste a letter I wrote to a friend cuz its too much to retype. But from it you will see how it works:
Well, the main problem with that is that "tomorrow" never comes. And sounds like food is not the problem. Its the way u r relying on it for comfort/something to do. I suggest to write a contract to urself. Begin by identifying and defining your "problem behavior" (ie eating unhealthy, not exercising, etc). be specific and include as much personal detail as you can- What you share is ur choice, but you should at least write it privately for your own eyes to make it more salient. Then begin with things that you want changed, then next to those things write down suggestions for how you might change them. if you need help, just ask and i can suggest some things. For example: "I will not eat at any other time except for _,_,_,_, & _." Have meal times and snack times designated. You can also include somethings that pertain to mindset like "I will only eat to fuel my body. I will find comfort in ...." and come up with some proactive things tht will fit into ur lifestyle. For example you could make yourself do 10 minutes of cardio before you go into the kitchen. Every time you do this number one- you literally punishing ur body for making u have these cravings, number two- your making urself be active which is gonna jump start ur metabolism, and number 3- more than likely, getting up a good sweat is gonna get ur cravings to a manageable level if not get rid of them all tgthr. Another you can do is include a "designated outside time". Get out of the house and away frm the kitchen. Write all these things down and sign and date the bottom- but do not impose a time limit on yourself. this is not supposed to add pressure. the purpose is to make a lasting change not meet a deadline.. Hang it on your fridge for everyone who passes to see. Type it up and post it on fb, and share your contract with members of ur family. By telling ppl abt it you are automatically accountable.. your going to find success in behavior changes and will soon see you're not always hungry. Your body has become conditioned to certain responses- you get bored you eat, you get upset you eat, you feel like a failure- u eat. And u have just gotten a bit overwhelmed with it; especially since its become a habit. All you gotta do is replace those habits with healthier ones. Go write up your contract and post it to the group (if you choose) when ur done. If you need any more ideas with stuff to include in it, let me know. Now while I can promise that the technique works, you gotta promise that u will follow your own contract as if it were a legal binding document! In the contract, like all others do, include a section on what ur consequence will be if u fail to meet the agreements in it. For example if u watch tv, you will have to miss ur next show, if u enjoy makeup u have to not wear makeup the next day. Find things that are really gna apply and that really give urself a negative consequence that ur gna wanna avoid. I can teach you how to modify all these behaviors frm start to end. But it begins with this contract. So get busy!! And make it good! I will be looking for it on my timeline soon! :-)
Well, the main problem with that is that "tomorrow" never comes. And sounds like food is not the problem. Its the way u r relying on it for comfort/something to do. I suggest to write a contract to urself. Begin by identifying and defining your "problem behavior" (ie eating unhealthy, not exercising, etc). be specific and include as much personal detail as you can- What you share is ur choice, but you should at least write it privately for your own eyes to make it more salient. Then begin with things that you want changed, then next to those things write down suggestions for how you might change them. if you need help, just ask and i can suggest some things. For example: "I will not eat at any other time except for _,_,_,_, & _." Have meal times and snack times designated. You can also include somethings that pertain to mindset like "I will only eat to fuel my body. I will find comfort in ...." and come up with some proactive things tht will fit into ur lifestyle. For example you could make yourself do 10 minutes of cardio before you go into the kitchen. Every time you do this number one- you literally punishing ur body for making u have these cravings, number two- your making urself be active which is gonna jump start ur metabolism, and number 3- more than likely, getting up a good sweat is gonna get ur cravings to a manageable level if not get rid of them all tgthr. Another you can do is include a "designated outside time". Get out of the house and away frm the kitchen. Write all these things down and sign and date the bottom- but do not impose a time limit on yourself. this is not supposed to add pressure. the purpose is to make a lasting change not meet a deadline.. Hang it on your fridge for everyone who passes to see. Type it up and post it on fb, and share your contract with members of ur family. By telling ppl abt it you are automatically accountable.. your going to find success in behavior changes and will soon see you're not always hungry. Your body has become conditioned to certain responses- you get bored you eat, you get upset you eat, you feel like a failure- u eat. And u have just gotten a bit overwhelmed with it; especially since its become a habit. All you gotta do is replace those habits with healthier ones. Go write up your contract and post it to the group (if you choose) when ur done. If you need any more ideas with stuff to include in it, let me know. Now while I can promise that the technique works, you gotta promise that u will follow your own contract as if it were a legal binding document! In the contract, like all others do, include a section on what ur consequence will be if u fail to meet the agreements in it. For example if u watch tv, you will have to miss ur next show, if u enjoy makeup u have to not wear makeup the next day. Find things that are really gna apply and that really give urself a negative consequence that ur gna wanna avoid. I can teach you how to modify all these behaviors frm start to end. But it begins with this contract. So get busy!! And make it good! I will be looking for it on my timeline soon! :-)
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