M4-Experiential Task
For the M4 Task, I chose to do task 1. Task 1 was based on Behavior Modification-Learning Chapter. Throughout this past week, for the task I had to monitor the amount of times i performed a task or behavior. I chose to monitor the amount of time spent on my phone in one day. This was hard because I would forget to mark how much time I spent on my phone, because its just habit to pick it up and use it, then to just set it down without thinking twice, however, I did my best. I chose to monitor this because I want to spend less time on my phone throughout the day, and enjoy being with people. I waited until after the first day to see how much time I spent on my phone to see what my positive reinforcement was, I decided after spending about 3 hours on my phone, I was going to let myself spend 30 minutes before bed on Pinterest, as long as i spent less then 2 hours on my phone. Most of the time when im on my phone, I am on Pinterest or on social media.
Tuesday the 20th was my first day
I woke up and spent like 30 minutes on my phone, checking my emails, social media, texts, and of course, Pinterest. I then went to class for an hour and was unable to be on my phone, however I then went to my room, spent about another 30 minutes on my phone, and then took a nap before softball practice. While I was in the Athletic training room, I was on my phone, I would say I was on my phone for about 20 Minutes during this time. I then went to practice for 3 hours, and then went to my room and spent about another hour on my phone. I then watched a movie with my roommate, and spent another hour on my phone until I went to sleep. I was on my phone for a total of around 2 hours and 20 minutes.
Wednesday the 21st was my second day
On wednesday, I woke up, and spent about an hour and 30 min on my phone, I then went to eat lunch, and spent about 5 min on my phone. After that, I went to my room and didn't spend about 3 hours on my phone. I then was on my phone for about an hour, then went out with friends to play in the snow and eat dinner. I spent about 30 minutes on my phone before bed. I reached my goal for this day.
Thursday the 22nd
This day was a lot similar to the day before because we didn't have school. I spent about 20 minutes on my phone that morning, then went to practice for 3 hours, then went to eat, therefore I wasn't on my phone much during this time, about 30 min all together. I then went back to my room and hangout with my friends, therefore i only spent about another 30 Min on my phone before going to bed. This day, I spent about an Hour and 20 min on my phone.
Friday the 23rd
This day was a little different because it was my birthday, so the whole day I was replying topple, therefore i didn't spend long periods of time on my phone like I normally do until later that night. I probably spent about 1 hour on my phone all together.
Saturday the 24th
Saturday morning I woke up later than wanted for practice, therefore I didn't spend any time on my phone, I then went to hang out with my family before they went back home and probably spent 30 min on my phone during this. I then had a friend come in town, and we spent time together and I was probably on my phone off and on for an hour during the afternoon. I then went to a birthday party, and didn't spend any time on my phone for the rest of the night, therefore I was only on my phone for about an hour and a half that day.
Sunday the 25th
Sunday morning I woke up and spent about 20 min on my phone, then went and had breakfast and hung out with my friend until about 3 that afternoon. She then left and I spent about 2 hours on my phone house shopping. I then went to the store, and then when I came back, was watching a movie/looking at my phone for another 2 hours. I spent a lot of time on my phone this day.
Monday the 26th
I woke up around 11, spent about an hour on my phone, went to class, then practice for 3 hours. I then went to a friends house to make dinner, spent no time on my phone, and then went to study hall where i spent most of that on my phone, and then I will most likely play on my phone until I go to sleep. I spent about 3 hours on my phone today.
I believe that the reward didn't do much for me, mainly because thats what I spend most of the time on my phone doing. I believe that this helped me make sure I wasn't on my phone as much during the day though.
Tuesday the 20th was my first day
I woke up and spent like 30 minutes on my phone, checking my emails, social media, texts, and of course, Pinterest. I then went to class for an hour and was unable to be on my phone, however I then went to my room, spent about another 30 minutes on my phone, and then took a nap before softball practice. While I was in the Athletic training room, I was on my phone, I would say I was on my phone for about 20 Minutes during this time. I then went to practice for 3 hours, and then went to my room and spent about another hour on my phone. I then watched a movie with my roommate, and spent another hour on my phone until I went to sleep. I was on my phone for a total of around 2 hours and 20 minutes.
Wednesday the 21st was my second day
On wednesday, I woke up, and spent about an hour and 30 min on my phone, I then went to eat lunch, and spent about 5 min on my phone. After that, I went to my room and didn't spend about 3 hours on my phone. I then was on my phone for about an hour, then went out with friends to play in the snow and eat dinner. I spent about 30 minutes on my phone before bed. I reached my goal for this day.
Thursday the 22nd
This day was a lot similar to the day before because we didn't have school. I spent about 20 minutes on my phone that morning, then went to practice for 3 hours, then went to eat, therefore I wasn't on my phone much during this time, about 30 min all together. I then went back to my room and hangout with my friends, therefore i only spent about another 30 Min on my phone before going to bed. This day, I spent about an Hour and 20 min on my phone.
Friday the 23rd
This day was a little different because it was my birthday, so the whole day I was replying topple, therefore i didn't spend long periods of time on my phone like I normally do until later that night. I probably spent about 1 hour on my phone all together.
Saturday the 24th
Saturday morning I woke up later than wanted for practice, therefore I didn't spend any time on my phone, I then went to hang out with my family before they went back home and probably spent 30 min on my phone during this. I then had a friend come in town, and we spent time together and I was probably on my phone off and on for an hour during the afternoon. I then went to a birthday party, and didn't spend any time on my phone for the rest of the night, therefore I was only on my phone for about an hour and a half that day.
Sunday the 25th
Sunday morning I woke up and spent about 20 min on my phone, then went and had breakfast and hung out with my friend until about 3 that afternoon. She then left and I spent about 2 hours on my phone house shopping. I then went to the store, and then when I came back, was watching a movie/looking at my phone for another 2 hours. I spent a lot of time on my phone this day.
Monday the 26th
I woke up around 11, spent about an hour on my phone, went to class, then practice for 3 hours. I then went to a friends house to make dinner, spent no time on my phone, and then went to study hall where i spent most of that on my phone, and then I will most likely play on my phone until I go to sleep. I spent about 3 hours on my phone today.
I believe that the reward didn't do much for me, mainly because thats what I spend most of the time on my phone doing. I believe that this helped me make sure I wasn't on my phone as much during the day though.
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