The behaviour change goal I set 2 weeks ago was to drink more water. To drink at least 2L of water a day, equivalent to approximately 8 cups.

     After finishing my water bottle I feel accomplished, and this is giving me the confidence to keep doing it—Master Self-Efficiency. This motivates me, because I now know that I can do the behaviour. So far, I have not had much difficulty achieving my goal. I have been taking effective measures to make my goal achievable and convenient. I study in the library near a water fountain, so it is much more convenient for me to fill up my bottle. I bring a water bottle with me when I go running, and I carry it in my hands when I walk to class.

     I have done several cognitive behavioural strategies that have helped increase my water intake, and as a result it has increased my self-confidence and energy. Theory of planned behaviour suggests that behaviour is a function of salient information, or beliefs, relevant to the behaviour (Ajzen, 1991). These salient beliefs are considered to be the prevailing determinants of a person’s intentions and actions. Behavioural beliefs are assumed to influence attitudes toward the behaviour. These past two weeks, I have developed a positive attitude towards the behaviour; which means I have developed a high degree of favourability towards drinking water. Drinking water would increase my metabolism, detoxify my body and cease my unnecessary hunger. These behavioural beliefs influence how I perceive drinking water as beneficial. Ajzen (1991) goes on to explain an expectancy-value model of attitudes; attitudes develop from the beliefs people hold about the object of the attitude. In other words, we learn to favour behaviours we believe have desirable consequences and we form unfavourable attitudes toward behaviours we think have undesirable consequences. Individuals will have have strong intentions to perform a given action if they evaluate it positively (Sutton, 2002). 

     With this information, I have decided to form a positive attitude towards drinking water because of the desirable consequences. The most desirable one would be to decrease my unnecessary calorie intake. I believe drinking water will reduce my hunger throughout the day—other than breakfast, lunch and dinner time. I used this positive attitude to drink 4 sips of water whenever I felt hunger. If I was no longer hungry, I have succeeded with my cognitive behavioural strategy and limited my unnecessary calorie intake. I have also stopped buying fruit juices and Gatorades. These accomplishments have been increasing my self-confidence and my bank account; thus, I have gained a higher motivation to continue drinking water.

     The article by Stookey and colleagues, suggest that replacing “Sweetened Caloric Beverages” with drinking water is an effective way to reduce energy intake and help motivate people to change their diet.

Ajzen. (1991). Organizational Behaviour and Human Decision Processes. The Theory of Planned Behaviour. 179-211

http://www.sciencedirect.com/science?_ob=MImg&_imagekey=B6WP2-4CYG336-DJ-1&_cdi=6978&_user=1025668&_pii=074959789190020T&_origin=search&_coverDate=12%2F31%2F1991&_sk=999499997&view=c&wchp=dGLbVtz-zSkWb&md5=0f4584b3b6de0f55c25675971afbe696&ie=/sdarticle.pdf

Sutton (2002). Health Behaviour: Psychosocial Theories

http://freelygiven.org/Adherence/HealthBehavior_PsychosocialTheories.pdf

Stookey 

http://www.nature.com/oby/journal/v15/n12/full/oby2007359a.html?ref=nf