Self-Change Contract Draft (Adapted from materials by Sellers, Hodges, and Dochen) 1. My overall goal for this self-change project is to improve my: Time Management is one of the things that I’m lacking in life. Therefore, I plan to enhance my time management by ensuring that I focus on what I promise myself I will do. 2. The specific target behavior(s) that I want to change is (are): Consistency, time management, and stopping procrastination of duties. 3. During the treatment phase of the project, I will make the following specific behavioral changes: (Describe precisely what you intend to do, when, how often, and for how long, etc.) I plan to work on doing things that will get me out of my comfort zone. Time Management will help me finish the project on time; therefore, I will create a to-do list and set the time limit for each task. I also plan to wake up every day at 5 am for the next two months to ensure that I will be consistent. I will make it easy for myself to avoid procrastination. 4. During the project, I will apply the following rewards and consequences to encourage the desired behavior(s): • When I follow my plan each week, I will reward myself by… I will reward myself by playing video games and going out with my friends. • When I fail to follow my weekly plan, I will apply the following consequence… If I fail to follow my goals for the week, the consequence will be not having a phone for the rest of the week. This consequence will drive me towards working on the targeted behaviors. 5. During the project, I will involve other people I know in the following ways to support my accomplishment of this change: My parents and my best friend are the people I will hold accountable to help me attain the desired behaviors. I chose them because they are strict, and they would also want to see me achieve my goals. They will be happy to see me change because, for the longest time, they have been complaining about my negative behaviors. Noor Al Khayyat Student 4/3/2022 Date Hello Professor. I'm using this discipline to help me stay on task through avoiding procastinating I will measure my discipline through the help of an everyday task list whereby I will be excepted to perform different tasks in regards to the completion of project. Therefore, if I'm able to finish all the tasks as expected I will have attained discipline Baseline During my self-change , I brainstormed different ways in which I would be able to achieve the success of my goals. Time management is one of the things that I struggle with, and I had to come up with a list of things that I would do consistently for five days a week. Therefore, I decided to be waking up at 5a.m; in the morning every day. I am always late for classes since I sleep late at night playing video games and surfing the net. Therefore, in this treatment phase, I had promised myself that if I woke up on weekdays during that time, I would reward myself with having extra screen hours on the weekend. The data collected during the baseline shows how inconsistent I regard time management. I struggled a lot with waking up early on Fridays. The graph indicates a lower score on Fridays of 1, and I believe what derailed me in waking up early is because my mindset was tuned to believe that the weekend was already here. Therefore, I usually do not push myself out of my comfort zone with such a mindset. Also, during that week, on Thursday, I had a math test stressing me; therefore, I ended up sleeping for longer hours to deal with anxiety during such moments. However, my parents and best friend played a role in waking me up every day. Both of them were my accountability partners. In my plan, I decided that I should not monitor my goal to allow myself to take a break from waking up early. I have never been a morning person, and seeing the data has kept me motivated to wake up early. The graph also shows that Monday and Wednesday, I was able to wake up timely, indicating a score of 3 and 4 consecutively. I plan on ensuring that I sleep before 10 a.m. every day as one of the changes that I will make to attain my goal. Sleeping early will help me wake up on time. Notably, another change that I plan to make is that before sleeping, I will arrange my outfit for the day and have a to-do list of what I will be reading before going to school. 4/4/2022 to 8/4/2022 Phase 1 I struggle a lot with managing my time, which is one of the aspects I want to change in my life. In the first phase, to check on my progress, I plan on waking up at 5 a.m. every day. This activity aims to create discipline and consistency in my life. Therefore, I plan on sleeping before 10 a.m. so that I don’t have a hard time waking up. Since school starts at around 8 a.m., waking up at five will give me two hours to read something related to school. Notably, I will be able to have extra time to prepare myself and take breakfast before school starts. Before I decided to make this change, I used to arrive at school late for classes without even having taken breakfast. During such days, I had a hard time adapting to the school setup. On day one, the results were averaged, and I recorded 1.5 points. On Monday, I started the week on a high note, improving from the previous day by recording 3 points. On Tuesday, I could not wake up on time, and a 2.5 point was recorded. The previous day, I slept late while surfing the internet; hence, I could not wake up as expected. However, Wednesday is the day I woke up earlier and on time. I maintained 2 hours of reading time, and I arrived in class before the lecturer. However, since Wednesday I have a full day of classes, I usually get tired, which affected the reduced points on Thursday, which indicated 3 points. On the other hand, Friday always struggles to wake up since my classes start at 10 a.m. hence, I find excuses to oversleep. The results indicated 2 points on that day. What worked during this phase was sleeping before 10 a.m. since I could have enough hours for sleeping. Notably, arranging clothes that I would wear the next day before I sleep and having a to-do list for the next day helped me manage time efficiently. Some of the tools that I will add is taking coffee in the morning immediately after I wake up. I tried it out Wednesday, and it helped me study for a long and kept me on my toes throughout the day. Phase II During the second phase of treatment, I plan to change on being consistent and disciplined. I struggle with time management, and it is usually manifested based on the two aspects. During this phase, I plan on making sure that I wake up by 5 a.m. every day without fail. During the first phase, I was not consistent with the goal. Also, during this phase, I plan on creating more time for studying by waking up early. Therefore, during the phase, I plan to create a routine to guide me in staying disciplined and consistent. The routine included waking up by 5 a.m., sleeping before 10 a.m., taking coffee in the morning, creating a to-do list before sleeping, and arriving in class on time. On day 1, which was on a Sunday, the graph indicated a score of 2. The scores are based on the number of routines I achieved on that day. Therefore, on Sunday, I could not wake up at 5 a.m. because I thought that it was a weekend I needed to rest. Notably, I was able to create a todo list for the next and sleep before 10 a.m. On Monday, I recorded 4 points, which indicated progress from the previous day. The only thing I missed in the routine was reaching class on time. On Tuesday, my progress dropped to 3 since I could not wake up on time and was late for class. However, on Wednesday, I recorded a score of 5, which indicates that I could attain my goal for the day. Thursday, I recorded a score of 2.5, and Friday, I scored 3. I struggled with waking up those two days since I was staying at my best friend’s house. On Saturday, the only thing I could do in my routine was create a to-do list for the next day; hence I scored 1.5. I also discovered that taking coffee in the morning after showering helped me stay motivated for the day. The tools I plan to improve my self-change process are that I plan on working out every day for thirty minutes and reducing my screen time. 
Purchase answer to see full attachment