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The behavior I have chosen to modify is my sleeping behavior

The behavior I have chosen to modify is my sleeping behavior. I struggle to fall asleep at night. I often stay awake reading a book, reading on my phone or watching anything on my phone. Most nights I fall asleep on the couch because I find it more comfortable than my bed. With points to my main issue with my sleeping is the amount of time I spend napping. I use my days sleeping because most of the time the previous nights are used to complete tasks I was unable to do in the day. Making the whole experience a never-ending cycle that I began one day in high school. I enjoy taking nap in the day and I always sleep on the couch. So I may have conditioned myself to think the couch is the only place I can get a proper sleep. With the use of classical and operant conditioning.Classical conditioning is a technique of learning that occurs when an unconditional stimulus is paired with a conditional stimulus. The unconditioned stimulus naturally elicits a response without training, the conditional stimulus is neutral. classical conditioning in a more detail form is based on automatic and involuntary behaviors, operant conditioning focuses on intentional behaviors. Operant conditioning focuses on strengthening or weakening voluntary behaviors while classical conditioning specializes on involuntary and automatic behaviors.

I observed my bedtimes for a week. They vary from night to night. One night I went to bed at midnight and the next night it was 3 am. For the entire week, the times varied. The earliest I went to bed was 11:50 and the latest was 5.25. I do get up at the same time every morning because I have class at 9 am every day. The fact that I go to bed at different times each night causes my body to respond differently to sleepiness during the day. Usually, I would take a nap the day after going to bed late at night, Or I would sleep through my alarm. Sleeping in my class is definitely a bad result of not enough sleep. Taking naps once in a while is OK but I took a nap 4 out of 5 days this week. I would consistently wake up around 3 am, go into my bedroom and climb into bed. Three out of the five nights I was unable to fall back asleep once I moved to my bed. This caused me to be extremely tired the following day. As a result, I struggled to focus throughout the day. My school work suffered as well as my morning workouts. Overall, the structure of my day was negatively affected by the lack of a good night; sleep. I can get other things done during that time if I wasn’t so tired.

My original goal was to be in bed at 10:30 every school night. I wanted to be able to have everything done by that time so I could get 9 hours of sleep every night. Well after about a week I realized that this goal was very unrealistic. I could never be in bed on time. My punishment was that I couldn’t take a nap the following day if I didn’t get to bed on time. This punishment didn’t seem to affect me because I could not stay awake from being so tired I end up falling asleep when I was doing my homework. So when I didn’t go to bed on time I wasn’t being punished. However i had motivation to be in bed on time. So after a few days of this goal not working, I switched my goal to be in bed by 11:30 every night. This seemed to be more realistic and I actually got some results. I decided to be more focused, and very detailed, so created a timetable or a plan to follow. Start doing my homework at 5 pm, Eat dinner before 7 pm, do my chores at around 8 pm, Complete the rest of my homework by 9 pm, Get into bed by 10pm and Lights out by 11:30 pm. I originally was going to try this for about 3 weeks but since i change my method it became 2 week.
The technique that I am going to follow is Operant conditioning or operant behavior. Which means emitted responses that result in certain consequences; these consequences,
in turn, affect the future probability or strength of those responses.The objective is to make certain that a certain behavior about myself is modified or completely changed.This theory is also used in reversing habits such as smoking or overeating and in enforcing the engagement of healthier behaviors. There are different types of reinforcements and punishment positive
reinforcement, negative reinforcement, positive punishment and negative punishment.
I am going to follow the negative reinforcement which is the The removal of a stimulus (my phone and afternoon naps) following a response, which then leads to an increase in the future strength of that response. For my change i am going to remove my phone and naps,in hope to increase the possibility of going to sleep early.