My target behavior was to increase my punctualness/timeliness to early morning activities such as work; class and other scheduled events by altering my sleeping and wake habits. I wanted to shorten the time it takes me to wake up and get ready for such activities. I realized that the action of me waking up in the mornings has several competing behaviors that restrict me from achieving my target behavior. I think that it is very important to be on time for one's morning activities, especially if one has an obligation, this is why I chose this to be my subject of study.
The comfort of the bed I feel acts as a competing behavior. It's sometimes very difficult to get out of bed and arrive to my destination on time when I can only think about the warmth and safeness that I feel when I am laying down in my bed. Another competing behavior is the action of me snoozing my alarm clock that I set in the mornings to wake me up. I find that before I snooze my alarm I tell myself that I will wake up in five minutes after the alarm goes off. This then leads me to not getting up actually twenty minutes later, causing
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Prior I would attempt to go to bed before 3am as my bedtime. However, after intervention I changed this time to 1am, as this would allot me with the recommended 6-8 hours of sleep. After this I began by altering my alarm and snooze time patterns. Prior to intervention my alarm was set up an hour before I had to be at my location and an additional alarm was set for every ten minutes after. For intervention I moved my initial alarm to an hour and ten minutes prior in anticipation that this would give me an additional ten minutes. I increased response effort by putting my phone to charge across the room rather than on the desk adjacent to my bed. In addition to this informing my professor and my bosses’ constant nagging added extra motivation. I used the same recording method as used during
Gaultney, Jane F., and Janice Collins-McNeil. "Lack Of Sleep In The Workplace: What The Psychologist-Manager Should Know About Sleep." The Psychologist-Manager Journal 12.2 (2009): 132-148.PsycARTICLES. Web. 23 Oct. 2013
My behavior change project was attempting to have a more regular sleep schedule. This project was challenging to me because I typically have a hard time falling asleep and waking up, and I usually procrastinate leading to many late nights. I think the biggest challenge that this change presents is slipping up and staying up late or sleeping or napping can mess up your whole cycle of sleeping and take an even longer amount of time to correct. In the beginning keeping track of my sleep felt good because I knew that I was getting enough sleep and it gave me an excuse to stop studying and go to bed. Ultimately though, making a conscious effort to track my sleep and get more sleep was more stressful than jut letting sleep happen naturally.
Maybe it’s the fact that I tend to stay in my room all weekend, which leads to people thinking I’m studying when in reality I am probably binge watching a TV show or maybe it’s my glasses, but most people who don’t know me too well assume that I am smart. Now that is a great thing for me because I don’t have to try as hard to impress them, but I end up finding myself in a bit of a problem. The problem is that everyone thinks I enjoy admiring school textbooks. But the truth is I’m usually admiring my Justin Bieber poster on my bedroom wall. Ever since I was in sixth grade I’ve been a huge fan of Bieber. His music always brought a feeling of calmness and back in the day his “never say never” motto, was what I lived by. I might still be living by that motto because I’ve decided to write this essay
It is also mentioned that all environmental constraints that are making the behavior performance difficult need to be eliminated. Every morning, I wake up with the best intentions of falling asleep early and sleeping through the night. However, even with the best intention, environmental constraints such as room temperature, outside noises, fish tank bubbles, and baby monitor sounds keep me awake. Which then leads my mind to wander to issues at work, my child’s daycare, graduate school, home projects and in turn minimizes the amount of restful sleep I receive. Environmental constraints are currently effecting my sleep habits and disrupting my intention of getting restful sleep, which explains one of the reasons why my behavior continues on a daily
There are many bad habits these days and the most serious one for me is stay up late all the time and not energetic enough in the morning. This behavior is called sleep procrastination. Just as the words from the researchers at Utrecht University, “pre-bed procrastination is the latest diagnosable strain of mismanaged time, stopping us from shutting off when we should and causing us to fritter away valuable snoozing opportunities on unnecessary tasks.” Indeed, such tiny behavior has already spread out the entire campus and wastes energy and time. Therefore, trying to correct this behavior by using psychological ways, I decided to use operant conditioning, the process of associating
In selecting to work on improving my sleep patterns for my behavior change project, I set for myself the specific goal of getting seven to seven hours and thirty minutes of sleep on average. I planned to do this by incorporating an hour and a half of sleep into my daily routine over a period of ten weeks. Over the next ten weeks, I plan to incorporate 30 more minutes of sleep every 3 weeks. However, I
Insomnia Almost everyone experiences insomnia now and then. When one believes he must be in bed by a certain time every night or that he needs a certain number of hours of sleep, it may be the very thing that is preventing him from going to sleep (Munson 21). It is unfortunately true that many people still suffer from poor sleep but do not know that there are numerous programs that can help them. Insomnia, which is due to various causes and includes a vaiety of symptoms, can be reduced or eliminated in a number of ways. Stress is one of the main causes in determining insomnia. It is a fact of every day life and can be defined as any event which causes a significant emotional response. Happy occasions such as getting married, promoted, or going on a vacation can cause stress reaction, not only because because participation in the event is occurring but also in the preparation. More obvious events that occur throughout one's life are the loss of a job, a loved one, or the need for surgery. In such major life changes, the sources of the emotional response is much more easily identified (Shapiro MacFarlane Hussain 49). There are two types of stress: bad stress or negative stress which destroys your ability to operate at capacity, mentally and physically and good stress which improves your performance (Shapiro 49-50). There are different ways to reduce stress. One should try to find a job he really enjoys. It is not the stress of work that wears one out but the stress of frustration and failure. Two big causes of stress on the job are not knowing what is expected and not having adequate facts or tools. Escaping for a while is another method to help eliminate stress. One can visit a friend, go to a movie, or shop. When he returns, he can attempt to cope with the problem. However, it does not help to keep escaping, the individual should try to cope with problems as promptly as they arise (Hauri 111). Even though it is often difficult to make changes in lifestyle, the effort is worth it. Exchanging stress for a sense of control can lift a heavy weight from one's shoulders. The more control one has over his life during the day, the more likely it is that his night time sleep will become satisfying again (Hauri 113).
On week days I tend to be in bed around 11:00pm and plan to be asleep by midnight. Falling asleep by midnight is usually accomplished on each weeknight, with an occasional late night study session. I am fortunate enough to be able to sleep later than I have been in past semesters. We have not had our usual 6:00am morning team lifting for crew and I do not have many early classes. It is not difficult for me to wake up once I hear my alarm in the morning. When I know I have something to complete or somewhere to be I am able to jump right out of bed and get ready. While filling out my Stanford Sleepiness rating times, I was able to give myself scores bet...
Gomes, Ana Allen, Jose Taveres, and Maria Helena Azevedo. “Sleep-Wake Patterns and Academic Performance in University Students.” 7 Oct. 2002: 7. Education-Line Database. 2 Feb. 2004. <http://www.leeds.ac.uk/educol/documents/00002200.htm.>
My waking up ritual takes place in my triple college dorm room in Crown College, the place where my bed resides, and actually starts the night before when I set multiple alarms for the following morning. For example, every Tuesday morning I have an alarm set to go off at 8:20am, 8:40am, 9:10am, and 9:20am. The first of these three alarms are set on my phone and the last alarm is on my roommates phone since she has class at a later time but likes to get up early to go enjoy breakfast at our dining hall. To begin with, I do not actually get out of bed and begin waking up until 8:20am. The reason why I set the 8:20am alarm is so when it goes off, I have the pleasu...
27). My mornings are routine and I move very quickly to get everything accomplished. After
Sleep patterns among students attending college seem to not be influenced by class status (freshman, sophomore...). Research shows that more than one third of students described a feeling of fatigue in the daytime and requiring more than 30 minutes before they could fall asleep (Forquer, et al., 2008). Sleep quality indexes are performed to determine a student 's specific sleep problems, so then the researchers are able to give individual teaching sessions to help improve sleep quality if the participant agrees. Scholars
When the alarm goes off in the morning, my first thought is, fuck, this is way to early. Then I open my eyes; look at my alarm clock and wonder, if I hit the snooze button, would I get up after five more minutes. The answer to that is always no, I need to get up now, or the kids will be late to get to the bus. After fifteen to twenty seconds of debate in my own head, I lift my head off my pillow. I twist to the right and sit up at the same time. Then ...