Cognitive-Behavioral Modification Program

Paper Summary:

"Couch potato (cp)" behavior is operationally defined as sitting and watching TV. The goal of the program presented in this paper is to modify this behavior towards participation in an exercise program. A self-observation log demonstrates "couch potato" behavioral antecedents, an operational definition of the target behavior and behavioral consequences. Cognitive-behavioral modification is discussed and the program is stated. Effectiveness of the intervention is then discussed.

From the Paper:

"Week one would consist of new thoughts such as "TV is not the only way to relax, this is a lie, the truth is that TV is contributing to my fatigue." Positive affirmations were to be employed as immediate and continuous reinforcements, such as "I'm feeling better each day with my new activities. I'm doing a great job." TV watching was to be cut down to half hour periods per week day and two hour periods for weekend days. Stimulus control was employed and junk foods were to be removed from the premises to avoid visual cues leading to poor eating behaviors. New foods were to be purchased, such as fruit juice in place of alcoholic beverages, nuts and fruits in place of chips; actual changes in meals would be dealt with later. Lifestyle changes for the first week would include using the stairs at work and school instead of the elevator, since walking up stairs is found to burn twice the calories of jogging behavior and it would serve as an aerobic exercise activity."

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