Choose a goal you want to achieve or a behavior you want to change. For example, it could be a specific behavior, such as an eating habit, managing anger, minimizing procrastination, improving a skill, or how you discipline your children. Be specific in describing the behaviors you want to exhibit, both in the desired goal and in the steps toward that goal.

QUESTION

Complete the attached worksheet in full and use the APA guidelines as well.

Choose a goal you want to achieve or a behavior you want to change. For example, it could be a specific behavior, such as an eating habit, managing anger, minimizing procrastination, improving a skill, or how you discipline your children. Be specific in describing the behaviors you want to exhibit, both in the desired goal and in the steps toward that goal.

Based on the information in Ch. 7 of Positive Psychology on designing personal goals and in Ch. 8 on developing self-regulation and self-control, develop a plan to change the behavior and answer the following questions

ANSWER

Developing Self-Control and Self-Regulation: A Plan for Behavior Change

Introduction

The process of behavior change requires intentional planning and the development of self-control and self-regulation. This essay outlines a comprehensive plan for achieving a specific goal or changing a behavior, considering the principles and guidelines presented in Chapter 7 of Positive Psychology. The goal selected for this plan is to minimize procrastination, as it is a common challenge that many individuals face in their daily lives.

Desired Goal

The desired goal is to develop effective strategies to overcome procrastination and improve time management skills. The ultimate objective is to enhance productivity, reduce stress levels, and achieve a better work-life balance. By adopting proactive behaviors, organizing tasks efficiently, and implementing self-regulatory techniques, the aim is to overcome the habit of delaying tasks and complete them in a timely manner.

Steps toward the Goal

Self-Reflection and Awareness

The first step in overcoming procrastination is self-reflection and increasing awareness of the underlying reasons behind the behavior. Identifying personal triggers, such as fear of failure, perfectionism, or lack of motivation, allows for targeted interventions (Alblwi et al., 2020). Journaling thoughts and emotions related to procrastination can provide valuable insights and help track progress over time.

Setting S.M.A.R.T. Goals

The next step is to set specific, measurable, attainable, relevant, and time-bound (S.M.A.R.T.) goals. Breaking down larger tasks into smaller, manageable ones provides a sense of accomplishment and reduces overwhelm. For example, setting a goal to work on a project for a focused period each day, aiming to complete specific sections within given deadlines.

Creating a Structured Schedule

Establishing a structured schedule is crucial to combat procrastination. Allocating dedicated time slots for different activities, including work, breaks, leisure, and personal obligations, helps create a sense of routine and discipline. Prioritizing tasks based on urgency and importance enables better time management and minimizes the likelihood of postponing important responsibilities.

Implementing Time Management Techniques

Adopting effective time management techniques can enhance productivity and reduce procrastination tendencies. Some techniques to consider include the Pomodoro Technique, where work is divided into focused 25-minute intervals followed by short breaks, or the Eisenhower Matrix, which categorizes tasks based on their urgency and importance (Sheldon & Wigmore, 2022). Experimenting with different approaches allows for finding the most suitable method.

Utilizing Implementation Intentions

Implementation intentions involve forming specific plans for when, where, and how to engage in desired behaviors. By clearly outlining the steps required to initiate a task, individuals are more likely to follow through and overcome the temptation to procrastinate. For instance, creating a written plan that specifies the start time, location, and resources needed for a particular activity.

Practicing Self-Control Strategies

Developing self-control and self-regulation skills is essential for overcoming procrastination. Techniques such as self-monitoring, where individuals track their progress and hold themselves accountable, can help identify patterns and areas for improvement (Duckworth et al., 2016). Additionally, practicing mindfulness and self-compassion techniques can reduce stress and promote a positive mindset.

Conclusion

Changing behavior and achieving personal goals require deliberate planning and the cultivation of self-control and self-regulation. By following the steps outlined above, individuals can minimize procrastination tendencies, improve time management skills, and ultimately enhance productivity and well-being. It is important to remember that behavior change takes time and effort, and setbacks may occur along the way. However, by maintaining a growth mindset, seeking support when needed, and persevering through challenges, the desired goal can be achieved, leading to a more fulfilling and balanced life.

References

Alblwi, A., Al-Thani, D., McAlaney, J., & Ali, R. (2020). Managing Procrastination on Social Networking Sites: The D-Crastinate Method. Healthcare, 8(4), 577. https://doi.org/10.3390/healthcare8040577

Duckworth, A. L., Gendler, T. S., & Gross, J. J. (2016). Situational Strategies for Self-Control. Perspectives on Psychological Science, 11(1), 35–55. https://doi.org/10.1177/1745691615623247 

Sheldon, R., & Wigmore, I. (2022). Pomodoro Technique. WhatIs.com. https://www.techtarget.com/whatis/definition/pomodoro-technique