Sleep, Eat & Exercise: Final Assignment *Type all responses into the expandable tables and text boxes. Name: Chang Hu Instructions Think about what you’ve learned from this course throughout the term, the goals you’ve set, and the progress you’ve already begun to make toward leading a healthier lifestyle. Then answer the following questions. Be sure to carefully read and fully answer each question; some questions contain multiple components. Demonstrate critical thinking and effort in your answers. Write clearly; complete sentences, accurate spelling, and proper grammar and punctuation are expected. 1. Overall, how have your health ehaviors changed over the course of the term – between the first week and now? Discuss the progress you’ve made toward a healthier lifestyle. (Note: simply saying that you get more exercise and sleep and/or eat better is not sufficient; be specific. ) Alternately, if your behavior hasn’t changed, consider and discuss why. (2 pts) For the first lesson, we leant the time management. I think it is the most helpful part for the whole course. Because I use time management for the whole semester, and I found it really works for me. It helps me doing things more efficiency. For the activity log, it is also good. After record everything I id for everyday, I can analyze which one is not necessary, and which one is important for everyday. So after taking the activity log, I can arrange things more efficient as well, because I can delete something I do not need to do everyday to make other things done quicker.
For the nutrition log, I found it really useful after I make the log for one week. Because I am not used to record what I eat everyday, so I am not used to calculate my nutrition and calories as well. However, after taking the nutrition log, I can easily found what kind of nutrition I need more for everyday and what kind of parts I should have less. It really helps y body keep health. For the sleeping log, it should be useful, but since it is close to final, it is really hard for me to follow every day’s sleep schedule. However, I am trying to sleep earlier to get fresh day tomorrow! 2. Hopefully you’ve realized that time management greatly impacts one’s ability to sleep enough, eat well, and exercise regularly. Provide an example of how you manage your time well, and another example of what you don’t do so well but could improve. (2 pts) I agree with that time management greatly impacts one’s ability to everything. If I do not have a good time management, I cannot do everything efficiently veryday. I will finish everything later than I expect. However, after I make a good time management, I found I could finish almost everything within the time I arrange for. However, for the sleep parts, time management still should be correct. Because everyday I sleep later than I expect. So maybe next time, I should rearrange my time management and get more sleep time every day. 3. Do you believe that you have a healthy relationship with food and your body? Explain why or why not. Be sure to consider what you’ve learned about the food and body continuum. (1 pt) 1 I believe that I have a healthy relationship with food and my body.
I record my nutrition log everyday. For the first time, I found that the nutrition for every part is less than average level, but in the following weeks, it reaches the average level almost every time. So I think I am really healthy right now. 4. How might you influence others (i. e. friends, roommates, classmates, co-? workers, or family members) toward a healthier lifestyle? Identify at least two specific examples. (2 pts. ) For the nutrition log, I will always having dinner with my roommates at home, we will have a form at the wall near the kitchen table. Before we eat, we will record our nutrition for dinner every time. For the leeping log, before I go to bed, I am used to close the light in the kitchen and living room. If I found my roommates do not go to bed, I will knock the door and tell them it is the time to go to bed. It seems like mom ha ha. 5. After taking this class, what is a health-? related question that you still have or topic that you want to know more about, and why do you want to know? How do you plan to find the answer/information, and how will you know that the information you’ve found is accurate? Be sure to consider what you’ve learned about sources of health information. (2 pts. ) For exercise. I want to know how much exercise I eed to do everyday. Because I am not used to do exercise very often, and I do not realize the importance of doing exercise. There should be a lot of information online that I can easily found. Relapse Plan Choose ONE of your current goals. You will be creating a relapse plan for this particular goal by answering the following questions with this goal in mind. Be sure to carefully read and fully answer each question; some questions contain multiple components. 6. The change I am trying to make is: (1 pt. )
Sleep earlier, and have a high quality sleep. 7. External Risk Factors (4 pts. ): Recall that external risk factors are ongoing ituations that interfere with your plans or lower your motivation for positive change, and therefore increase the risk of having a lapse or slip-? up. Examples might include working extra hours or problems in relationships with family or friends. What are some external risk factors that you face? Be as specific as you can. Then, for each external risk factor, identify what you might do to manage it or minimize its effect on you and your progress toward your goal. Your coping strategies might include things you do to change your environment or things you do to increase your resistance. External Risk Factor #1: Too much work to do veryday, which make me cannot sleep early every night. What I can do: I should make a more proper time management and activity log. List everything I can do within one day, and move the remaining work for other days. However, I will make sure every thing will be done before due date. External Risk Factor #2: When weekend comes, friends will ask you go to party together. 2 What I can do: I should tell myself not go to party sometimes, rather than go to party with friends every time. If I have a really busy week, and really need to hang out with friends, I can say yes to friends to go to party on Friday night with them. However, it is etter for me to stay home and have a good sleep. 8. Internal Risk Factors (4 pts. ): Recall that internal risk factors are things about the way you think or feel (physically or mentally) that reduce your motivation or interrupt your plans, and therefore increase the risk of having a lapse or slip-? up. Examples might include having a cold or some other physical illness or feeling tired from lack of sleep. What are some of your .effect on you and your progress toward your goal. Your coping strategies might include things you do to change the way you feel or ways you might compensate for a temporary lapse. Internal Risk Factor #1:
Eating too much for dinner will make me do not want to sleep at night. What I can do: When I am having dinner, I should tell myself not eat too much, otherwise it will make me not want to sleep at night, which means I cannot sleep early at night. Internal Risk Factor #2: I feel not very well that day. Maybe because of gastrointestinal discomfort. What I can do: Firstly, I should take medicine, and have enough water. 9. Triggers (4 pts. ): Recall that triggers are immediate situations or feelings that throw you off course and hinder progress toward your goal. Examples might include drinking alcohol or having an argument with someone.
What are some triggers that you face in reference to this goal? Brainstorm what you might do to prevent each trigger, or manage it and minimize its effect on you and your progress toward your goal. Your coping strategies might include things you could do to avoid the situation altogether or things you could do to insulate yourself from a trigger that’s unavoidable. Trigger #1: Too many worries will make me cannot sleep at night, and may even cause insomnia. What I can do: If I have too much pressure and worries during that time, I can do some exercise after dinner, which will help me feel tired and good for sleep. Trigger #2: Drinking offee at late night. What I can do: We all know coffee can help us refresh, if I do not have a fresh wakeup, I can drink a coffee during the day. However, drinking coffee at late night is not a good habit. So I have to tell myself not do to it anymore. For my own health, and for good sleep. 10. All-? or-? nothing thinking (4 pts): If you find yourself not sticking to your goal, “all-? or-? nothing” thinking can be a big barrier to getting back on track. Recall that examples of “all-? or-? nothing” thinking include: “I’ve already blown it, so it doesn’t matter anymore. ” “What’s the use now? ” and “I screwed up this week, o I’ll wait till next week to start again. ” What are some all-? or-? 3 nothing thoughts you’ve had? List them below, and then think of more reasonable “counter-? thoughts” you could use instead. These are things you’d say to yourself to counter-? act the effects of all-? or-? nothing thinking. All-? or-? Nothing Thought #1: It does not matter that I sleep late for only one night Reasonable Counter Thought: If I think it every night, I might not go to bed early forever. So if I have a plan to sleep early, I have to do it for every night and start today. All-? or-? Nothing Thought #2: I am too busy recently, I can sleep