So here's the breakdown for my program!
Benefits from taking a long nap aka my unwanted behavior (nap longer than 30 minutes):
-It is a good way to get rid of an abundance of time if I have any
-I used to think it long naps were necessary for me to function optimally throughout the day.
To get rid of this habit, I will use all four types of reinforcement and punishments for my program. I want to embark on this challenging program because I am determined to change my behavior. I know ultimately I will benefit monumentally both in my physical health and hectic schedule by taking shorter naps. My grandmother is home basically 24/7 so she will help me keep log of how long my naps are everyday.
Long-Term Positive Reinforcement : For each week that I don't take more than 30 minute naps per day, I will be allowed to spend $50 (that I earn myself) by end of each week for shopping. This will be a good reinforcement because I love shopping once in a while so I will stay motivated to keep my naps short and sweet. My sister will help regulate how much I save and spend throughout the week and we will go shopping together at the end of the week if I succeed.
Immediate Negative reinforcement: Every time I don't take a long nap for more than 30 minutes, I will naturally be progressive in returning to whatever activity I was doing before, rather than being fatigued and unproductive.
Immediate Positive Punishment: For days that I do take naps longer than 30 minutes, my mom will take $5 out of my paycheck and give it to my sister (I work for my mom at her restaurant). This type of conditioning will be really effective because I hate giving anything to my sister therefore I will be receiving something very unpleasant, and I'll be losing the full paycheck that I work hard for. If I achieve taking naps within 30 minutes, then I will be content knowing that I'll get paid every cent I deserve.
Long-Term Negative Punishment: Generally, my parents are pretty lenient on my curfew. I get to come home whenever I want to with a reasonable excuse. However, I will allow my parents to take away the privilege to stay out with my friends without curfew if I take a long nap. For every two times I fail to take a short nap, I will be ordered to come home by 11pm for an event planned with my friends.
As you can tell, I have a lot to risk if I were to take a nap longer than 30 minutes per day. Nevertheless this is the program I plan to follow. With the overall rewards from this program paired with my ambition, I hope to overcome long naps soon!
So, Rewards from short naps include:
-$50 shopping each week
-Natural removal of prolonged fatigue
-Full paycheck
-Unregulated curfew
It is so nice that you work and that you work with family is even nicer. I am sure your sister hopes you do badly though. Great way to push yourself to do better! Parents can be very helpful in any goals you have. If you sleep/nap so much have you thought of being tested for sleep problems? You seem to be very strict with yourself and I hope it helps you change, and get to go shopping more. Hugs and see you in class.
ReplyDeleteHey Gimin!
ReplyDeleteYou have some great rewards girl! Awesome! I think your plan is very good and will motivate you to stop taking long naps. You should, however look deeper into why you are taking naps, rather than trying to prevent it. Are you getting enough sleep at night? Or do you feel maybe you are but you are just tired regardless of how many z's you get? Even if you are getting enough sleep for the whole week, you may not be each day: that's a problem. You need to make sure that you sleep at the same time every day; that's the only way you won't be tempted to sleep during the day. Also, taking naps will only make you sleep later at night, so the cycle may never end! Try and sleep earlier than usual one night and not taking a nap the next day. Also, try exercising, and eat a few more fruits and veggies! You'll get a lot more energy with those two things than anything else. And don't forget, taking a nap once in a while won't kill you, so take it if you need to! but after doing all these things. Take care and good luck!
I could never give up naps you are very brave! I think it is somewhat ironic that your grandma is going to help you keep track, shouldn't she be napping herself!? Well I hope you have a good time not enjoying some nice afternoon naps!
ReplyDeleteYou are using similar rewards and punishments that I am in regards to paying yourself for shopping. I think a lot of girls are using this reward because we all love shopping and spend too much money on clothes!! One problem I found was that I was spending money outside of what I had earned from changing my behavior, so the money that I got from my behavior wasn't as rewarding. So just be careful of that!
ReplyDelete