Personal Improvement & Life Style Management Storyboard:

“Modifying Eating Habits”

KMDecember 11, 2004

What is the Problem & How Do You Know It’s a Problem?

Problem: Consuming too much junk food & unhealthy snacks leading to

unnecessary weight gain.

Resolution: Modify eating habits

Change: Minimize the amounts of junk food and unhealthy snacks I eat on a daily basis.

Process owner: My father has agreed to stop buying a lot of junk food when he

goes grocery shopping. If the junk food is not in the house, I will not eat it.

I also will attempt not to buy unhealthy snacks when I am out of the house.

When I need a snack, I will buy something healthy.

What are my Routines?

Daily Routines

• Wake up • Brush teeth• Bathe• Eat Breakfast• Drive to Work• Work 4 hours• Eat Lunch• Work 4 hours• Drive home• School Work• Eat Dinner• Watch TV• Sleep

Weekend Routines

• Wake up• Brush Teeth• Bathe• Eat Breakfast• Shop• Eat Lunch/Dinner• Hang out with boyfriend/friends• Watch Movie/TV• Sleep

Weekly, Monthly, Yearly Routines

• Holiday Dinners• Summer Diet• Eating Out• Hanging Out w/ Friends

Routines that Affect Eating Habits

 

PERIOD ROUTINE DIRECTIONDESCRIPTION

OFIMPACT

Daily Eat Lunch Negative ( - ) Always want to eat junk food w/

lunch

Daily Watch TV Positive ( + ) Rarely eat snacks while watching

TV

Daily Eat Breakfast Positive ( + ) Always eat a healthy breakfast

Weekly/Biweekly Hanging out w/ friends

Negative ( - ) Tend to eat what they eat (ex: McDonalds)

Variable Going out to eat Positive ( + ) Choose healthy meal & no

dessert

Yearly Thanksgiving Dinner

Negative ( - ) Tend to overeat, lots of dessert

Yearly Christmas Dinner Negative ( - ) Tend to overeat; lots of dessert

Yearly Summer Vacation Positive ( + ) Drink more and eat less

Daily Processes that Affect My Eating Habits

Work

Dinner: never have

snack w/ dinner

Breakfast: always eat a healthy one

Lunch: includes a snack

ex: cookies, chips

More Workw/ Snackex: fruit

Watch TV:no snack, maybe

popcornif watching movie

BEDCONTINUOU

S

DAILY CYCLE

What Might Help?

ENVIRONMENT PERSONALMATERIALS & EQUIPMENT OTHER

1. Engage process owner in my effort

Positive outlook for change

N/A Altering daily routines to

eliminate junk food

2. Eliminate junk food from home

Determination to keep up with resolution

N/A N/A

3. Eliminate eating junk food w/ friends

Encouragement from process owner

N/A N/A

What Changes have I made?

Proposed Change: To modify my eating habits by minimizing the amounts of

junk food and unhealthy snacks I eaten on a daily basis.

Time Plan: Keep a personal diary of the amounts of junk food eaten for a period of 8

weeks.

Changes I have made:

1. Environment: minimized or eliminated amount of junk food in home2. Memory: remembered my resolution when craving junk food3. Behavior: altering junk food patterns made me less hyper at night4. Tasks/Activities: altering junk food patterns led to more exercise 5. Friends: no longer eating the type of food they eat (fast food, junk

food)

How Do I Know if Change is an Improvement?Time Between Junk food Days

00.51

1.52

2.53

3.54

4.5

1 3 5 7 9 11 13 15 17 19 21 23

Days since start of no junk food

Ate

ju

nk f

oo

d d

ays

Patterns of eating junk food decreased as the days went by. Some occasional junk food eating still occurred, but

not nearly as much since the start of the project.

What’s Next?

• Personal Improvement projects are a great way to propose a resolution & keep on track with it.

• After seeing the success of the project, I have decided that I can use this method for future resolutions.

• I will try and keep up with mycurrent resolution to eliminate junkfood from my diet all together.

The End