Habit Change Report

HABIT TO BE INCORPORATED: - Completing 10k steps daily.

With the goal of becoming healthy I listed down so many habits that would be required to
be changed in my every-day life.

1. Having more proteins in the meal.

2. Not eating packaged food.
3. Limiting eating outside.
4. Strength training.
5. Completing 10k steps daily.
6. Reducing sugar Intake.
7. Increasing water intake.

While I wanted to do all of them, I picked the ones that I could consistently perform and get
long-term benefits. Hence, I picked up the most doable of above that is completing 10,000
steps daily.

Action Plan:
To make sure that the goal is achieved I have made this WBS(Work Breakdown Structure)
for breaking my goal into small targets that are achievable and will together contribute in
achieving the major target.

Taking 10k Steps

Daily

On week-days On weekends

Not taking bus Taking stairs for Going to the Playing

to the campus possible floors, park in the Badminton in
and walking. instead of lift morning the evening
Limiting factors and Optimizing environment-
 Urge of taking the bus- Leaving 2 minutes before/after the exact bus timings in order
to avoid encounter while bus is leaving and, hence curbing the urge. For instance, if
bus leaves at 8:40 in morning, I will leave at 8:35 for the college.
 Getting late for the classes- This problem especially arises in the morning when we
must reach on time to the classes. If I am late, I will take the bus in morning and
compensate in the evening by either taking longer route or by doing some other
activity.
 Rest-mode on weekends-Interdependence on some other person to not miss the
target. As for badminton I will already have a partner to force me to come and play
but for morning walks in park I will give the task of waking me up in morning to my
father as he himself goes for morning walk and I always pick up his calls.

Monitoring Mechanisms-

1. Device and Gadgets- Smartwatch

I bought the smartwatch with the intention of measuring my activity but never used
it, now that I am planning to complete 10k steps daily, I will use it to measure my
step count and calories burnt. A digital mechanism would reduce the margins of
error and will keep me updated with progress I am making.
2. Monitoring by a person
If I want to follow something it could be only if I have a constant reminder to achieve
my pre-decided goal and if it is a person, it will be like an added advantage. If I lack
motivation someday, it would be very necessary to have a person reminding me of
why I decided to pick the habit at first place.

MILESTONES

IN 4 WEEKS:- The goal for the 4 weeks is to be consistent with 10,000 steps in order
to loose some extra weight but I do not have a weight-loss target because for 1 st 4
weeks I want to start being consistent and develop this small habit. This would be
a small-win that I want to have to gain confidence for the next 4 weeks.

IN 8 WEEKS:- After I have attained the consistency I will start going for a run in the
morning. I will start

Weeks Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

 Yes Yes Yes Yes Yes Yes
Week 1 70,000
No No No No No No
Yes
70,000
Week 2 No
Yes
70,000
Week 3 No
Yes
70,000
Week 4 No
2,80,00
Total 0