Behavior Modification Exercise

Behavior Modification: Exercise
The behavior I want to modify is how much I exercise. I currently do little to no exercise; at most I will exercise once a month. I wish to increase how much I exercise. My end goal for this behavior modification is to exercise three times per week (at least one hour each session). I will use the behavior and consequence (reward) principles of operant conditioning in my modification plan. To achieve my end goal I have small goals to achieve each week. Each week that I complete my behavior I will be given a reward. The first few weeks are fairly simple and so the rewards are small. As I complete more weeks the behavior gets harder so the rewards become more substantial. This means that the closer I get to completing my end goal the more I will get rewarded. By rewarding myself as I get closer to my end goal I am incorporating the process of shaping into my behavior modification. I have broken down my

modification plan into eight weeks with the completion of the eighth week meaning I will receive my final reward.
Week 1: For the first week I will go for a twenty-minute run.

I will do this by setting a timer for ten minutes on my phone and running away from my house until the timer sounds, and then I will run back home. After completing this I will reward myself with a small ice cream.
Week 2: In this week my goal will be to go for two twenty-minute runs during the week. My reward for completing this goal will be a night out with my friends.
Week 3: My goal for this week is to go for two thirty-minute runs and my reward will be that I will treat myself to a movie and allow my self a cheat meal and eat pop corn with extra butter.
Week 4: This week my goal is to complete three thirty-minute runs and my reward is that I will go get a thirty-minute massage from a professional masseuse.
Week 5: My goal for week 5 is to sign up for and attend an hour-long workout class at the gym close to my house. I will go for a thirty minute run this week as well. My reward for completing this week’s goals is that I will buy myself a new pair of running

shorts.
Week 6: For week 6 my goal is to attend two hour-long workout classes during the week. I will buy myself a new pair of running shoes to go along with my shorts, for completing this goal.
Week 7: In week 7 to achieve my goal I must attend two hour-long workout classes and go for a thirty-minute run. If I complete this week my boyfriend said he would take me out to dinner. At this dinner I will allow myself to eat what I want and have a glass of wine.
Week 8: In my last week of my behavior modification my goal is to attend three hour-long workout classes during the week. In doing this I will by myself a shirt from Lulu Lemon to complete my new workout outfit.