Behavior Tracking Sheet

ADVERTISEMENT
— Strategy 1 —
Track Your Current Behavior
The refusal to choose is a form of choice;
disbelief is a form of belief.
— Frank Barron
P
eople often “disconnect” themselves from their per-
Ready to get started on the path to health and wealth?
sonal health habits and financial practices. However,
Use Worksheet 1, Food and Activity Log, page 18, and
it’ s hard to change behavior, to improve your health or
Worksheet 2, Income and Expense Log, page 19, to keep
increase your wealth, when you don’t fully acknowledge
track of your current health and financial practices. Be as
the problems with your current situation. Trying to make
specific as possible. Each log has some example entries
changes without an identified starting point is like mak-
to get you going.
ing a plane reservation and not indicating the airport that
Since keeping written records will increase your chanc-
you’re leaving from. You have to admit that you have a
es of accomplishing the desired behavior changes, you
problem before you can take steps to address it.
may want to do it for an extended period or indefinitely.
Denial is common with both health and personal fi-
If so, purchase a notebook or set up a spreadsheet for
nance issues, even when there’ s ample visible evidence
record keeping. Use the Worksheets 1 and 2 as a guide.
(e.g., a bulging waistline and increasing credit card bal-
ance) to the contrary. Several recent studies, for example,
have found that many people said they were “healthy”
— Action Steps —
even though they were overweight, smoked, drank too
Health
much alcohol, and/or never exercised. Examples of fi-
nancial denial (e.g., “other people will need long-term
Ask yourself truthfully if you are in denial about one
q
care, but I won’t” and “I’ll be OK in retirement even
or more aspects of your health.
though I haven’t saved any money yet”) have also been
Record everything that you eat and drink for several
q
well documented.
days, including the quantity of food and beverages
Awareness of one’ s current behaviors and shortfalls is
consumed and their estimated number of calories.
the first of the five A’s of successful behavior change.
Record each time that you are physically active for
q
The other four are ability (being able to make a change),
10 minutes or more (e.g., walking).
ambition (a strong desire to change), attitude (a positive
Total the number of calories consumed daily and the
q
state of mind about changing), and action (taking steps
total time spent on physical activity (exercise).
to actually change).
Most people don’t have a clue how many calories they
Wealth
consume daily or how many dollars they spend month-
Ask yourself truthfully if you are in denial about one
q
ly on incidental expenses such as food and entertain-
or more aspects of your personal finances.
ment. One of the best ways to increase awareness is to
Record everything that you earn and spend for a
q
record everything you eat each day and every time you
typical month or two.
are physically active for 10 minutes or more. A financial
Total monthly income and expenses to determine
q
counterpart is to record what you earn and spend daily
whether cash flow is positive (income greater than
for a month or two. Keeping written records, although
expenses) or negative (expenses greater than in-
tedious, has been shown to be an effective way to track
come).
current practices and make behavioral changes in eating,
exercise, and spending.
From the 132-page book Small Steps to Health and Wealth™, NRAES-182
Available from PALS Publishing, www.palspublishing.com/smallsteps, Ph: 607-255-7654
— Strategy 1 —
Track Your Current Behavior
The refusal to choose is a form of choice;
disbelief is a form of belief.
— Frank Barron
P
eople often “disconnect” themselves from their per-
Ready to get started on the path to health and wealth?
sonal health habits and financial practices. However,
Use Worksheet 1, Food and Activity Log, page 18, and
it’ s hard to change behavior, to improve your health or
Worksheet 2, Income and Expense Log, page 19, to keep
increase your wealth, when you don’t fully acknowledge
track of your current health and financial practices. Be as
the problems with your current situation. Trying to make
specific as possible. Each log has some example entries
changes without an identified starting point is like mak-
to get you going.
ing a plane reservation and not indicating the airport that
Since keeping written records will increase your chanc-
you’re leaving from. You have to admit that you have a
es of accomplishing the desired behavior changes, you
problem before you can take steps to address it.
may want to do it for an extended period or indefinitely.
Denial is common with both health and personal fi-
If so, purchase a notebook or set up a spreadsheet for
nance issues, even when there’ s ample visible evidence
record keeping. Use the Worksheets 1 and 2 as a guide.
(e.g., a bulging waistline and increasing credit card bal-
ance) to the contrary. Several recent studies, for example,
have found that many people said they were “healthy”
— Action Steps —
even though they were overweight, smoked, drank too
Health
much alcohol, and/or never exercised. Examples of fi-
nancial denial (e.g., “other people will need long-term
Ask yourself truthfully if you are in denial about one
q
care, but I won’t” and “I’ll be OK in retirement even
or more aspects of your health.
though I haven’t saved any money yet”) have also been
Record everything that you eat and drink for several
q
well documented.
days, including the quantity of food and beverages
Awareness of one’ s current behaviors and shortfalls is
consumed and their estimated number of calories.
the first of the five A’s of successful behavior change.
Record each time that you are physically active for
q
The other four are ability (being able to make a change),
10 minutes or more (e.g., walking).
ambition (a strong desire to change), attitude (a positive
Total the number of calories consumed daily and the
q
state of mind about changing), and action (taking steps
total time spent on physical activity (exercise).
to actually change).
Most people don’t have a clue how many calories they
Wealth
consume daily or how many dollars they spend month-
Ask yourself truthfully if you are in denial about one
q
ly on incidental expenses such as food and entertain-
or more aspects of your personal finances.
ment. One of the best ways to increase awareness is to
Record everything that you earn and spend for a
q
record everything you eat each day and every time you
typical month or two.
are physically active for 10 minutes or more. A financial
Total monthly income and expenses to determine
q
counterpart is to record what you earn and spend daily
whether cash flow is positive (income greater than
for a month or two. Keeping written records, although
expenses) or negative (expenses greater than in-
tedious, has been shown to be an effective way to track
come).
current practices and make behavioral changes in eating,
exercise, and spending.
From the 132-page book Small Steps to Health and Wealth™, NRAES-182
Available from PALS Publishing, www.palspublishing.com/smallsteps, Ph: 607-255-7654
Worksheet 1
Food and Activity Log
Date: _____________________
Estimated
Time
Time
Description of Food and
Quantity of Food and
Calories
Spent on
of Day
Beverages Consumed
Beverages Consumed
Consumed
Activity
Activity
7:00 am
Treadmill-
20 mins
7:20 am
Plain small bagel with
1 bagel/1 tbsp. spread
340 cals
cream cheese
From the 132-page book Small Steps to Health and Wealth™, NRAES-182
Available from PALS Publishing, www.palspublishing.com/smallsteps, Ph: 607-255-7654
Worksheet 2
Income and Expense Log
Month of: _____________________
Date
Description of Income
Amount
Description of Expenses
Amount
7/1
Paycheck
$300
Food
$45
Movie Tickets
$18
7/2
Allowances
$20
Child Care
$50
Gas
$15
From the 132-page book Small Steps to Health and Wealth™, NRAES-182
Available from PALS Publishing, www.palspublishing.com/smallsteps, Ph: 607-255-7654

Download Behavior Tracking Sheet

469 times
Rate
4.3(4.3 / 5) 23 votes
ADVERTISEMENT
Page of 3