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Self Management Contract

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Self-Management Behavioral Contract
I, , hereby agree to the following Management Behavior Contact, designed by myself to encourage the positive behavior for myself, and to encourage self-motivation techniques. This contract will provide the following:
• A specific goal that I will need to meet
• A plan for change that is self-directing
• Target behaviors
• Monitoring my goal
• A time frame in which the goal should be met
Once I start my progress to meet my goal, I will then discuss both the internal and external consequences for actions if I do not meet my goal, and the rewards for when I do meet my goals. I will remain dedicated and with a self-positive attitude in attaining my goal and accept this contract as an achievement of success once completed.
Specific goal:
I would change one thing about myself and that would be my weight. To lose approximately 60lbs. I currently do view myself as healthy but could be healthier. I like to eat fast food, greasy, and surgery food. I have tried to change the way I eat, but always end back to where I started. After my knee injury I started to gain weight, I gained approximately 40lbs after the injury. Even with working out I would always have to stop due to my knee being in pain. I would lose anywhere from 10 to 15lbs keep it off and then gain it right back. Right now I concentrate on eating better such as eating more greens, since working out really isn’t an option for me at this point.

Target Behaviors:
Increase the following behaviors:
• Keep myself motivated
• Be true to myself that I can do this
• To become healthier
Decrease the following behaviors:
• To rid doubt
• To determine that fast food is ok
• Looking for the easy way out
• Depending on others on giving me the strength
Agreement for monitoring my goal:
Change Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Eating better
Eating less

Time frame for meeting my goal:
I will give myself 30 days to lose 10lbs. At least by eating less and healthier I should be able to maintain this goal without exercise. If I can find an exercise that my knee will allow me to do without pain I should overcome this goal. If I fail to lose 10lbs in 30 days the following month I will have to start back over and rid of something that I enjoy such as no longer allowed to have a Dr. Pepper once in a while it will no longer be allowed in my home. If I do meet my goal each month I should be allowed to treat myself to getting my nail professional done, or a one hour back massage from my husband.  If I manage to maintain this goal over a 6 month period I will meet my goal fully. By meeting my goal fully my reward will be knowing that I am at a healthy weight and the fact of losing 60lbs that I no longer have. This will be the greatest feeling!
Signature Date: September 12, 2012

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