Jameishasiu
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my goal is to exercise daily
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Day 28 of 28
Jameishasiu commits to:
I commit to writing at least 4 pages per day everyday
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28
No more reports due
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My Commitment Journal
 Jameishasiu
July 11, 2026, 4:17 AM
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Jameisha Rufus Behavioral change Report 3 Psyc-308-940 7/1/26 My behavior goal is to change my exercise routine to improve my physical health and build muscle and strength. I achieved this goal this week by completing 50 squats, 50 push ups, and 100 steps of walking, as I committed myself to these goals to build strength and muscle. Although my goal is to build muscle and strength, I also have a goal to strengthen my physical, mental, and emotional health. Setting these goals helped me practice positive self-discipline, improving my mental, physical, and emotional health. I am making progress toward my goal as I have performed successful and healthy positive changes throughout my daily routine, changing my behaviors. I have made progress as I monitor my progress daily, seeing the results through my determination. I have noticed my behavior change daily, seeing my mental and physical health improve. As I do not have a referee or supporters throughout my progress, I have completed 50 push-ups, squats, and walked 100 steps daily, as this has kept me motivated and disciplined to work harder towards my goal. This consistency has helped me improve physical strength, as 100 steps per day may seem like little progress. I have noticed changes by staying consistent with walking, as it has improved my muscle strength helping me stay active throughout my daily routine. I am feeling good about my progress, as I have felt more at ease setting these goals throughout the weeks this has changed my behavior positively. I am feeling good, as before this project I did not set any goals, as I did not have any behavioral changes. Setting these goals allowed me to move each day, allowing myself to stay productive, positively allowing myself to see these goals as being more enjoyable rather than feeling forced to perform these goals. These goals are working for me, as the reasons for my success are consistency, motivation, and time management. As these goals have worked for me, setting small, consistent goals each day allows me to perform these goals consistently without overworking myself and feeling tired. Doing these exercises each day allowed me to build a positive habit of exercising, building my muscle and body strength. A reason for my success was staying consistent with doing my daily exercises; staying motivated each week allowed me to perform these goals and focus on my physical and mental health, positively changing my behavior. Time management allowed me to be successful throughout the process, managing other responsibilities such as work and school. Time management has allowed me to make these behavior changes and include them in my daily routine, ensuring I do not get overwhelmed. This allowed me to set goals and understand the importance of my time, ensuring I am active and present for not only exercise but my daily responsibilities. As I have become very committed to these goals, staying accountable for the goals at which I set daily allowed me to be successful with my behavior change progress. This has allowed me to see my progress and understand my ability to change as I stay consistent throughout the process. I plan to achieve success by continuing to encourage myself each day to stay consistent and disciplined throughout my behavior change progress. Accountability will also be a plan for me to achieve success and remain committed to my goals, performing positive daily changes throughout my behavior change routine. In conclusion, I feel positive about my success and the changes I have made throughout my daily routine exercising. I have set realistic goals to help achieve and exhibit success throughout my progress. Staying consistent and accountable has increased my confidence throughout the process, showing myself I can achieve success as I set these goals, balancing my responsibilities and exercise throughout the week, improving my physical and mental health. I feel stronger mentally and physically as I have made a positive change mentally, reducing my stress allowing me to stay consistent and on track has helped me set aside time to work on my physical and mental health. This behavior change progress has helped me understand the importance of consistency and accountability, helping me become more successful during my exercise routine and academic success. This has allowed me to perform healthy habits, applying this to not only my exercise goal but towards my academic success. |
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Jameishasiu
July 11, 2026, 4:17 AM
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| I am doing well, as I have made progress setting my goals. My goal is to exercise and build muscle. I set a goal to exercise daily: 50 squats, 50 push-ups, and 100 steps. My goal has made me healthier mentally and physically. I am making progress toward my goal as I have built physical strength and muscle throughout my behavior change progress. I have made progress exercising daily as it has improved my well being and physical health. As I do not have a referee, I have helped myself stay consistent reaching my weekly goals. As I am making positive changes toward my goal, I have kept myself accountable, staying consistent with my routine of exercising daily. Staying consistent with 50 push-ups and squats, along with 100 steps, has shown me my dedication and effort toward my exercise goal each week, reminding me that to see progress, I have to keep it up. As I have not enlisted any supporters, I have supported myself by staying accountable for my behavior change progress. I have viewed my consistency and daily routine as helping me stay motivated as I made efforts each day to become better physically to see results in building muscle. I am feeling great about my progress as I have pushed myself to achieve these goals regardless of my emotions. Seeing my improvement and dedication toward my behavior change has shown me the importance of consistency. Staying focused on my goals has allowed me to see results in my efforts within my daily routine. This has made a positive change for me by incorporating exercise in my daily routine, encouraging myself to stay motivated. The reason for my success is seeing the positive reinforcement within myself and my physical health. Seeing my confidence and determination grow each day has shown me the positive change, allowing me to be more successful. Staying committed to my goal has allowed me to see a positive change and successful results within my behavior change progress each day. I will change my plan to see further success outcomes by incorporating healthier foods, which will help me feel more energized during and after my daily routine. Adding more protein and better foods that will help strengthen my overall health will allow me to not only see physical improvements but also improvements in my health. As balancing school, work, and exercise can be stressful and draining at times, adding new foods to my daily routine will allow me to feel better overall, increasing my energy and productivity. This change will help me further my success as it will help me see positive results within my physical health much faster and more effectively. This will allow me to stay productive and consistent with eating habits and hold myself more accountable regarding my eating choices. As before, this behavior change progressed; I did not see the importance of eating healthy, as now I understand the importance of not only exercising but exhibiting better eating habits. Incorporating foods such as bananas, vitamin b, and yogurt will help me receive protein and energy while receiving healthy carbs. Eating healthy will be a successful outcome for me, allowing my body to function more properly while exercising. This will also be a positive behavior change and reinforcement for me, allowing myself to build a better immune system. As I work on building muscle, this will help me build muscle strength and improve my physical health. Overall, I am feeling very positive regarding my behavior change progress and my daily routine. Exercising daily has helped me become more successful academically, physically, and mentally, showing me positive results as I have held myself accountable staying consistent throughout my journey. | |
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Jameishasiu
June 29, 2026, 8:39 PM
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Jameisha Rufus PSYC 308-940 Behavior Change Report 1 6-19-26 Exercise daily My goal is to exercise daily, ensuring I am walking two times a day and getting in 500 steps each day. I plan to exercise daily, doing 50 push ups and 50 squats daily, building muscle and strength. My goal is to be consistent with daily exercise, including push-ups, squats, and walking as a part of my daily routine, ensuring that I am staying consistent. My goal is to stay physically active daily helping me change certain behavioral and physical aspects about my life. Three reasons that attaining this goal is important to me are to build my strength, improve my physical health, stay consistent, and improve my overall mental health. These goals are important to me as building strength will allow me to improve my fitness allowing me to become stronger, building those muscles which will improve my overall strength. Push-ups and squats will allow me to build that strength. Improving my physical health will allow me to stay active and consistent throughout the process, reducing the health risks, such as high blood pressure, and strengthening my heart. My overall mental health will be an important goal, as being a college student it can cause lots of stress and worries; improving my mental health will allow me to manage college in a healthier way. Exercising daily will reduce the mental stress as a college student, helping me perform better staying consistent with academic responsibilities. This is important as exercising daily allows me to have a clear mind, releasing stress. Overall, these three goals are important in helping me stay focused and consistent, and changing these behaviors will lead to a positive change for me to stay consistent and active. My plan for attaining the goal is to obtain at least 250 steps and 250 in the afternoon. I plan to walk around campus, ensuring I receive the proper steps using apple health to track my daily steps. I plan to attain 50 push ups and 50 squats daily, waking up in the morning, including push-ups in my morning routine, and staying consistent. I will include squats in my night routine before bed each day including the squats into my routine. This will help me achieve 500 steps, 50 push ups, and 50 squats throughout the day, sectioning these goals throughout the day, ensuring I set realistic goals for myself each day. I will also monitor my progress each day through apple fitness and weighing myself weekly to determine my weight and strength increase. This will help me stay accountable for myself, helping my mental health daily, staying active, and focused on my fitness and academic goals. Seeing my weight increase will create a sense of urgency and motivation to stay consistent in conducting a positive behavioral change. I will include healthier eating strategies throughout the process to ensure better weight gain and muscle strengths, including daily smoothies and granola in my daily routine. |
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Jameishasiu
June 18, 2026, 7:09 PM
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| Today I wrote 2 pages between 12pm -5pm | |
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