Behavior Modification

I have decided to fix my sleep schedule for my behavior modification. I have chosen this behavior because every semester, I never seem to get enough sleep. Since I do not sleep enough, I lose focus easily in my classes and have low motivation and energy when doing assignments. The main reason behind why I do not sleep enough is because I do not have a set bedtime. I often stay up until midnight or 1:00 AM. This only allows me about five hours of sleep every day. When I get home for work, I should start working on my homework, but instead I stay up watching Netflix or catching up on social media. This ensures even further that I have to stay up later to finish my assignments, and thus makes me tired and drowsy throughout the school week. I am also constantly rushing to finish everything and not putting forth my best work as a result. I stay up to procrastinate my assignments, so I do not have to start them. One negative reinforcement I have decided to use is allowing myself to go to band practice if I average enough hours of sleep throughout the week. Band practice is something I look forward to, so taking it away from myself is good motivation for me to get things done. I will also be using the “Do Not Disturb” feature on my phone as a negative punishment to decrease the distractions in my …show more content…
It is measurable as I have the Health iPhone app to keep track of my sleeping habits. It records the hours I am asleep and complies them into a chart. It also averages the hours for the week and month for me. My plan is action-oriented because I have a detailed plan with specific goals and methods set. I have more than one type of operant conditioning planned to use to ensure I will not fail. My goals are realistic because I know that they can be done if I stick with my plan. The plan is specifically based around ensuring I am in bed and awake at a specific time, so it is