Choose a target behavior you wish to change. The behavior should be observable and measurable. What is your target behavior? What is your rationale for choosing this behavior?

The behavior target is a conduct about you which has been selected on the behalf of changing. My target behavior is to increase the amount of water I take every day up to 2 liters per day.  Nowadays I take between half or 1 liter, so I have to increase it to the double. This behaviour is observale because it can be easily seen. And measurable because it can be define and it’s descriptive. It can easily be spot when it occurs, including when the behaviour begins, ends and how often it occurs.

Our bodies are around 60% of water, so it’s commonly recommended to drink a lot of water, this are some reasons why. Water helps to maximize physical performance; this is particularly during intense exercise or high heat. Personally, I do a lot of intense exercise like cycling and boxing. Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally. Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water. Also hydration has a major effect on energy levels, digestive process and brain function. Concentration and mood can be impaired after fluid loss, not necessarily after exercising, it can occur through normal daily activities or high temperatures. About headaches and digestive process, dehydration can trigger migraines and slow down the organs processes. Water may help treat and prevent kidney stones; urinary stones are painful clumps of mineral crystal that form in the urinary system. Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystalize. Finally, drinking plenty of water can help you lose weight. This is due to the fact that water can increase satiety and boos your metabolic rate. And also because water hydrates all the body cells, so it increases all the work. (Leech, 2017)

Clearly specify which aspects of this behavior you wish to monitor and why. This will inform your approach to data collection and analysis. For example, is your behaviour best measured by frequency (how often), duration (how long), or quantity, volume, or distance (how much)? You should consider different alternatives and justify your choice.

The behaviour will be changed by  the method of reinforcement, which is any type of feedback or consequence that increases future occurrences of a behavior. The way in which it will be measured is based on quantity, taking as reference that I now take half a liter or a liter daily (drank a whole bottle of water),  and the goal to achieve is 2 liters. It is not important the time or duration, in which this would happen, but in the amount of the intake. Also I would be monitoring the changes that sits in my body and in my daily activities performance, this would be measured by frequency, how often I feel the changes, and quantity, how big are the changes. Details about this are explain in the next question.

Describe the system you plan to use to record your behavior and provide a rationale for it.

I will be using an app called “Water Tracker”, it is an app that works on androids and iPhones. It is very simple to use and a great way to remind yourself to drink water, you have to set an alarm every 2 or 3 hours for the app to send the notification that’s says “DRINK ONE GLASS OF WATER” taking into account that 1 glass of water is approximately half a liter (it has to be the same glass every time because of the size). Once you take the entire glass you enter the app and record it. For the part of the changes I will or not be feeling, I will use a diary in which I’m going to write every night at the same time, 9:00 PM, the following aspects:

In a scale of 0 to 10 how was?

Level of energy

Concentration

Headaches or other annoyance (stomach pain, muscle pain, etc.)

This diary will help me remember about the benefits of drinking water and motivate me to keep doing it.

Outline the goals that you aim to achieve during your intervention. You may have a broader, long-term goal, but you should also make sure that you describe the short-term goals that you will be aiming to achieve during the intervention.

The outline of the goals is SMART, (Specific, Measurable, Attainable, Realistic, and Time). What I want to achieve in long term is to create the habit of taking more water because of all the benefits mentioned above. In short term, can mean today, this week, or this month, is to improve my lifestyle keeping myself hydrated, to have more energy to exercise, better concentration in classes and for studying and reducing the headaches and stomach pains I constantly experienced.

The foundation of a behavioral intervention is to reinforce behavior that is moving you closer to your goals. Although the intrinsic personal satisfaction of accomplishing goals can be reinforcing, you should establish additional extrinsic reinforcements.

Behavioral intervention (BI) reinforce is an arrangement that is intended to instruct along with remunerate positive practices. The BI depends on the aftereffect. Reinforcements improve a probability that a focused on conduct or aptitude will reoccur once the goal is achieved. Outward inspiration alludes to conduct that is driven by outer rewards, for example, cash, distinction, evaluations, and acclaim. The reward that I chose is, I can eat half a chocolate for dessert. I never do that because it’s a lot of sugar for my body and give my headaches. But increasing the amount of water will help me prevent them and also speeds up the metabolism, so I think it’s safe for me to eat the chocolate.

Provide a final statement summarizing your personal insights about completing this project. What do you think of the idea of self-management? Do you feel ready to tackle the behavior you have chosen? How meaningful is this behavior change to you?

The project is about target Behavior, which is “Increase the amount of water” then “takes every day up to 2 liters per day”. This is very complex project to collect all the data regarding the information. Self-administration is a key aptitude that will help you for duration of your life. It includes defining objectives and dealing with your chance. Building up your inspiration and fixation aptitudes will assist you with overcoming a draw of hesitation. Self-administration bolster is the care as well as consolation furnished to individuals with endless conditions and their families to enable them to comprehend their focal part in dealing with their sickness, settle on educated choices about care, and take part in solid practices. To begin with, the customized fashioners survey what is thought about the objective conduct, the intended interest group and the setting of the mediation.