Personal Values: Reflect on what you value and how those values guide your daily choices. For example, your core values might include constructs such as Religion, Education, or Family.
Positive/Optimistic Thinking: Think of any negative thoughts you have about yourself, others, and a circumstance. For example, you might always put yourself down for not being thin enough, or smart enough (negative self though) or you see your current financial situation as unbearable (negative thought about circumstance). How might you think about these differently or more optimistically? List three negative thinking patterns (self, others, circumstance) and how you might reframe those thoughts to think more optimistically.
“Unplug” yourself for 24 hours! Use no electronic equipment for 24 hours. No cell phone; no iPods; no video games; no computers or Internet; no Facebook; no TV. You can, however, use electricity, and various other household mechanisms required for daily living. The point of this exercise is to “disconnect” from social media and the greater technological world. Reflect on how you felt and how you used your time. Please be specific. NOTE: PLAN this exercise around your schedule to minimize any significant disruption. In other words, don’t attempt this on a day where you have to be on email to communicate with group members for a project that is coming due.
Coping Strategies: Identify and record three coping strategies that you currently practice during stress or hardships and discuss how they typically work for you; these strategies can be considered positive, negative, or neutral. For example, does eating large quantities of sugar when you are stressed help you feel more in control of the situation, or does it simply leave you feeling bloated and/or sorry for yourself? Then, develop and implement three new (and different) healthy coping strategies, drawing from lectures and readings.
Gratitude/Kindness: What are you grateful for? What brings a moment of Happiness or Joy into your life in any given day? For three days, list three different things per day that you are grateful for. Also, be aware of, and practice, random acts of kindness with the intention of improving someone else’s day! For three days, list three different random acts of kindness you performed each day.
Connectedness/Solitude: Happy and content people balance their social/leisure activities with time alone. Describe three different activities that you recently enjoyed with others and three different activities that you recently enjoyed alone. Notice how you felt, or what you noticed during each of these activities and note them in your log.
Communication: Have three in-depth (15-30 minute) conversations with friends, family, or someone you trust. While in conversation, notice your non-verbal (e.g., eye contact, body movements, etc.) and verbal communication patterns (e.g., frequently interrupt, talk rapidly, etc.). Write a description of these communication patterns (NOTE: Do not report the content of the conversation, but rather your non-verbal and verbal communication patterns.)
Fitness Log: Practice fitness for a minimum of 30 minutes, 3 times a week, for 3 weeks. Complete the log chronicling the activities you chose and be specific. Be sure to vary your fitness experiences—in other words, doing cardio for each activity is not acceptable.
Trust: First, list three people you know you can talk to and what types of challenges each one is best at helping with (e.g. relationships, school, work, etc.). Then, list three people who confide in you and the types of challenges you typically help them with. Be specific when noting the types of challenges—said differently, do not simply write “relationships,” but rather flesh out what it is about relationships that you help them with. Please use first names only.
Eating Log: Keep a detailed log for 3 days, of everything you consume including: beverages, alcohol, snacks, candy, meals, gum, cigarettes, vitamins, etc. Record the quantity of food you eat. Be as absolutely specific as you can—for example, we would like for you to actually list whether you had one, two, or three scopes of ice cream. Reflect on whether you feel the food choices are healthy and nutritious.
Sleep Log: Experience the benefits of sleeping seven to eight hours a night for 3 days in a row. Like the “unplugged” exercise, be sure to PREPARE for this so that you are not trying to do it during a three-day stretch where you have two papers due. Record your experience on the sleep log.
Genetics / Risk Taking: Have a discussion with members of your family to identify 3 risk factors associated with your genetic history for illnesses/health problems (e.g., Type II Diabetes, Prostate Cancer) and then comment on ways that you can help reduce this risk. Then, identify and reflect on 3 of your current risk behaviors (e.g., drinking too much alcohol, drug and cigarette use, poor diet, etc.) that, if continued, may negatively affect your health, and then record what you can do to reduce your risk.
Socializing: Many of us spend a great deal of time in social situations with family and/or friends. Strengthen two of your old friendships (i.e., someone you have lost communication with) by either making a phone call to them, or by having an in-person conversation with them. Also, attempt to make two new friends by initiating a conversation with someone who is in one of your classes, or who lives in your dorm, or who works at your job. Write only the first name of the person and describe what was significant about the conversation. What did you learn or experience?
Stages of Change Worksheet
Precontemplation- You are currently not very convinced that a change is needed. Your selected behavior should be past this stage.
Contemplation- You are torn about making the change- part of you wants to stay the same, another part of you wants to do things different. What behavior would you like to change?
Determination- You know you want to change things, yet you have not done anything differently yet. What will you change SPECIFICALLY regarding this behavior?
Action- You have already begun some recent changes toward your desired goal, but it is not yet a solid habit. What actions or changes have you put in place?
Maintenance- You are maintaining some positive changes you initiated since beginning college this semester. How will you maintain these changes?
