Eat snack and watch TV ▼
Feel guilty
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Go into kitchen, see food, feel hungry ▼ Grab a bag of chips and hummus ▼ Turn the TV and sit down ▼
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SAMPLE CHAIN OF EVENTS Come home from work ▼ Feel tired and not like exercising ▼ Look for walking shoes, can’t find them ▼ Feel annoyed ▼
STRATEGIES FOR BREAKING CHAIN Plan an evening run as part of your exercise plan Tell yourself you’ll feel better and more alert after working out Put shoes and workout clothes out the night before Remind yourself of your new healthy routine and Giddy Up and Do It Damn It! yourself out the door Stay out of the kitchen unless you will be fixing a planned meal or snack Have a glass of water or a pre-prepared healthy snack Listen to energizing music while you get ready to exercise If you like watching something while you exercise, get a stationary bike or treadmill Even if you have a small lapse, don’t beat yourself up. Resume your routine tomorrow
Download Breaking Down the Behavior Chain Printable 27
