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Applying behavioral psychology to my plan



 
 
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NHOYLE1
Posts: 351
9/6/12 4:17 P

I love the marbles idea. Great visual cue.



FATBASTICH
Posts: 782
9/2/12 9:09 A

Excellent idea. I'm a very visual person - so maybe I'll use something like a jar and marbles where each marble equals a pound or something. Put it right where I'll see it every day.



NHOYLE1
Posts: 351
9/1/12 2:58 P

If you are trying to space out the rewards more, i might suggest a token economy type system, where you build up points to get what you want. That way the time between the reward (in this case the token or point) comes soon after the behavior you want to encourage.



FATBASTICH
Posts: 782
9/1/12 8:41 A

Just wanted to say I'm following this thread because the idea interests me very much. I have a similar thing going, though the interval between rewards is much higher. I have a pretty minimalist lifestyle, but I do like t-shirts and hoodies. For every 50 lbs I lose I get to pick out a t-shirt or a hoodie. 20 lbs to go. Good luck.



NHOYLE1
Posts: 351
8/31/12 3:08 P

Figured I would update this. The first month has passed, I have rolled above the CD threshold every week. Problem i ran into was getting CDs faster than I could listen to and enjoy them. so I have expanded it to books as well.

Since I reached the first month, I get to choose a board game tonight. I will be going to my local board game store to pick one up tonight (I have a list of 6 to choose from so we will see what they have in stock.)



NHOYLE1
Posts: 351
8/21/12 11:28 P

As an update, as of week three this has worked out well so far. I have actually rolled a 10 or higher each time, so I have been ordering CDs....
The only snag being that my 2nd week CD has not arrived yet due to shipping problems, and I am ready to order the third.



NHOYLE1
Posts: 351
8/15/12 7:55 A

Two weeks in and so far so good. I have maintained, rolled CDs for both weeks so far, and have started to develop some really healthy habits.

KJ- Congrats on beating the diabetes! Keep being awesome, but I hope you are still tracking your blood sugar, just in case. (I know very little about diabetes, but I feel like that would still be necessary)



KJFITNESSDUDE
Posts: 15,628
8/9/12 4:01 P

Oh wait, once again I realised that this thread isn't about me (like all the other ones are, lol).

Hey, I like the idea as I used it myself. My motivator was to eliminate all of the meds I took for my diabetes. I never got the 'scripts filled and pinned them to my corkboard in front of my treadmill. It worked.



KJFITNESSDUDE
Posts: 15,628
8/9/12 3:59 P

Your should add a (+1) to your roll for each weigh-in that you exceeded by 10%.

On a natural 20 though you ought to include a kinky sex toy for you or your S.O.

emoticon



TRINITYROYAL
Posts: 2,399
8/9/12 2:35 P

I think the idea of behavioural psychology has merit, but I'm not sure about your reward system. It may work for you, since it's feeding your interests, but it sounds like it might get a bit complex in the long-term, and will be harder to stick to over time.

I wonder if you're a bit like me in that you need a lot of variety in your plan to keep you interested.

Here's what works for me.

I am a creature of habit, but I also get bored easily and need variety. So...I get up in the morning to work out at the same time every day, but I change my workout every 4 to 6 weeks and build in some sort of challenge involving the workout. Right now I'm working on 30-Days-In-A-Row-Of-Pilates. The last one was Jillian-Michaels-No-More-Trouble-Zones-Wor
kout-5-Days-A-Week-For-4-Weeks. You get the idea. Easily bored as I am, I can stick with whatever-it-is for a month. When I'm about a week away from finishing, I pick a new thing so that I have continuity.

Same thing with diet. I'm a creature of habit, so I cook in large batches and do all food prep for the week on the weekends. But I need variety, so one week it's pork (main meal, then pork salad, pork soup, etc. until it's gone), then beef, then some sort of seafood. Salad greens and accessories chopped and ready, vegetables chopped, cleaned, prepped and ready. So, when it's time to make dinner I can just poke around in the fridge and throw something together quickly. My family doesn't complain that we're eating the same thing every night (even though we are, it just looks different).



NHOYLE1
Posts: 351
8/9/12 9:21 A

I will try to update this to let people know how well it worked for me.

I wish the presenting myself with a choice thing worked for me. In the past it has for a little while, then it falls apart.

I do Tennis and basketball, but those have never gotten me to want to exercise to get better. When I have exercised, I have never seen the results on either court, so I tend to put my practice of those separately.

I am trying to focus more on process than results for my rewarding, because I can only control one of those things. And I am using both small goals (i.e. maintaining exercise and diet for a week) and large goals (maintaining exercise for the whole month).

Thanks for your input.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
8/8/12 11:07 A

If the goal is sufficient, the motivation will follow. There is no way I could determine what will work for you. Seems like it's worth a try.

Here is the trick (for me). Each evening, I'm presented with a choice. I can sit on the couch or I can get off my ass. What is going to get me off my ass most of the time. For me personally, it's competition. A race, a sports league I'm involved in, something competitive is the difference between sitting and doing something.

I think there has to be a larger goal broken into smaller goals that are measurable. So missing a training session will have a negative impact on the goal plan. For example, you want to run a 5K in 25 minutes. You set forth a training plan. You would likely set weekly goals (mini goals) that focus around speed. Missing 1 training session that week, probably not the end of the world ... missing 2 or more is probably going to have a measurable negative impact.

But again, it's what works for you. Just my 2 cents.



NHOYLE1
Posts: 351
8/8/12 10:27 A

I wanted to run this by you guys, to see what you think. Starting last week, I began trying to lose weight again (about 18 pounds worth). So far it is going well, but I have a tendency to go good for a little while then run out of motivation. So I thought back to my psychology major days in undergrad, and I have applied this plan. The one thing you need to know is that I collect board games and bluegrass music CDs (and there are a lot that have come out recently that I want). Let me know what you think:

For every week that I maintain my plan throughout the week, I roll a 20 sided dice. On a 10 or higher, I get to purchase a CD. However, on a 20, I get to purchase a board game.

For every month that I successfully maintain the plan for the whole month, I get to purchase a board game.

I figure that the weekly will act as a random intermittent reward, which tends to be the most effective, while the monthly game will keep me from being tempted to just take a week off.

What do you guys think?



 
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