OVERCOMING UNHEALTHY HABITS WORKSHEET

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What is the theory behind the worksheet?

This worksheet is based on Cognitive Behavioral Therapy (CBT) and Prochaska & DiClemente’s Transtheoretical model of change. 

These theories assist in explaining the relationship between our thinking patterns and the behaviors exhibited and ways of implementing change on a permanent basis, which are in the form of a progression.

How will the worksheet help?

  • It will assist you in finding patterns and stimuli that lead to your behavioral patterns.
  • It helps you in developing the strategy of how to change your behavior.
  • It will enable you to assess the effectiveness of the strategy formulated and make necessary amendments in the course of implementing the strategies.

How to use the worksheet?

List a bad habit, and illustrate it then briefly describe it in one statement. Continued next by noting down the circumstances that precede the habit, such as the situations, emotions, or thoughts that prompt the habit. 

Review the habit loop with focus on the cue, the routine, and the reward. Name at least five healthy activities that the patient should adopt in their stead for a healthier lifestyle. 

Finally, decide when and how you will incorporate such changes into your daily operation and activities. 

Last but not least, spend five minutes every week to write in a logbook noting down any achievements and challenges encountered along the way and revise the plan when needed.

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