 I think we'll start this out with an example of what the Helmholtz chain is going to have in hand. I wonder if I'm alive. You're grabbed by the function of a bullet lighter. In order to understand it. A few things I should have been telling you about, I suppose. One of those is, you should probably define how long you're doing your baseline for. Because when I started, it was sunny in two weeks ago. Anyway, so my running is getting kind of improved a little bit. I've been capturing baseline folks for a little while, not too long. And what I'm seeing is that my cardiovascular health is improving a little bit. That's normal. Don't think your self-change plan is ruined, please. That's exactly what you'd expect. Because what's really going on, something called self-monitoring. As you monitor, it's then enriching it into itself. Your behavior is going to change. Even though you haven't started your plan intervention. That's completely okay. Because it'll get better even yet. It'll get even better. Holy crap, a hill. Oh, a good hill. Oh my. Slow down. That's a steep hill. Holy cow. Downhill. That's steep too. Holy cow. I see people more accurately. I see a person and a camera. That means it's time to talk about self-management again. And I'm a little out of breath. Because I've been working on my baseline for a while. I mean, the last video was, we probably posted that two weeks ago. When I started this damn baseline, it was sunshiny and warm. It's now about 40 degrees. And my nipples are telling you so. Anyway, it is, as you tell folks, I'm out of shape. But when I run, I do like to make sure that I have my, screw it. Now, just in general as a behavior manager and a self-manager, I like to set the occasion. I like to set the occasion for success. So, today's run baseline thing is about self-management, as you might imagine. And specifically, it's about self-management. Playing it. How to write them. What to include in them. And the sorts of things that you can do to them over time, besides wadding them up and taking them on runs with you. Because it's really just an occasion setting event for me to engage in the appropriate behaviors. That kind of serves as a prompt. Maybe you're in a discriminative stimulus, but we'll get into that later. Anyway, so self-management plans, folks. Self-management plans are the key to actually starting your self-change, your self-management project. So, I've got a few things we'll go over for you in here. We're going to link this thing up down here. You'll be able to get a copy of this if you want, because that's part of... Anyway, we'll get there. And then we're also going to post some of this stuff somewhere in the forest so you can read it as we're talking about it. Anyway, so the first thing that I put on my behavioral change plans is what behavior you're trying to change. So, I wrote cardiovascular exercise. As you can hear, I'm still a little out of breath. I didn't run that far. It was only a baseline. So, I don't know, a mile or so, probably less. So, I'm still trying to recover. So, cardiovascular exercise is the behavior, but that doesn't tell you much. So, what it really tells you... I'm falling. What it really tells you is that nothing, that you need to define it further. So, I defined it further by providing an operational definition. So, cardiovascular exercise for this program is defined as running at a pace quicker than 10 minutes per mile without stopping. Maybe it's a little strict. Maybe it's not strict enough. We'll come back to that. Then we go into the problem section of the self-change plan. What I have is a behavioral deficit. You can refer to previous videos. So, in other words, I am not engaging in the behavior at the level that I would like to be engaging in. So, I want to increase that. So, the self-change plan that I've written and that I'm working on involves increasing the frequency of cardiovascular exercise and duration, I suppose. Sometimes I write goals next, but this time I put the outcome first. So, it reduced my belly size as measured like this around my belly button. I'm sticking it out a little bit. I'm not this big. So, as measured around my belly button, rather than a waist because, you know, guys and waist is weird. Anyway, then weight loss. How much weight did I lose? So, that's another outcome. And then improved cardiovascular health. There's lots of measures of that and we'll talk about the different measures. One of which you can probably pick up on is recovery time to talking normal and getting your breath back. But anyway, improved running. That's kind of a broad thing, but just running better, I suppose. I don't know. Anyway, whatever. So, then I put my goals. So, these are important, right? So, remember, we're not trying to set, we're not trying to do an outcome. We're trying to do behaviors to get us to an outcome. And if we set goals, then that's going to allow us to have some targets. Maybe some easy targets. Maybe some harder targets to mix and match a bit. And then that will get us to our outcome, right? So, the goals have to be directly related to your behavior. So, here's goal number one. Run at least three miles. Goal number two. Run a minimum of three days a week. That's going to be a really challenging one for me. Goal three. Run a mile in under eight minutes. That's probably more challenging than what I'd like to tell myself. I swear I can run it quicker than that now. Only because I used to a long time ago. Anyway, go for run a 5K in under 25 minutes. Goal five. Maintain a three by three running regimen for at least three consecutive weeks. In other words, three miles a day for three days a week. Three by three, right? For at least three consecutive weeks. So, three by three by three, I guess. I don't know. Maybe I said it wrong. Who cares? Goal number six. Run a 10K. So, six point two, three by five point three. Yeah, six point two miles. Anyway, so, and I'd like to do that. So the next section that you're going to get into then is how are you going to measure all this stuff, right? So there's a lot of pieces that I want to talk about here, but I'm going to go really quick. The trackers, I got the trackers going on. I got some other tools. You don't have them on me today because I don't have all that stuff working right now. But for the other baselines and stuff, I did have them. So anyway, there's a lot of things. I'm tracking heart rates. Maximum heart rate. Resting time. Recovery time for resting periods. Distance ran. Time per mile. All sorts of fun stuff that we're tracking. There's more to it. We'll put them all up on the board for you. So measurement tools. I've got an up fitness tracker. It counts my steps. I've got my iPhone, which I can carry with me to do some other stuff with, to double check the steps, I suppose. A heart rate sensor. A digital bathroom scale that I'm not breaking. Let's see. And a bathroom scale measurement in pounds, right? Oh, and a belly measurement. It's like a tape measure, a fabric, a cloth tape measure to measure my belly. Okay? So let's see. Graphing. A whole bunch of graphs in here that we're going to have. You're going to see those. I'm not going to go into detail today. But each one of those things that we talk about needs to be graphed. Graphing is drastically important. Okay? So you need to say, what kind of graph are you doing? Are you doing line graphs? Are you doing bar graphs? Are you doing graphs of how loud the cars are that drive by? It would really drive you nuts. But anyway, so we're going to graph all sorts of things. Graph-wise graphing important because you can then see what you're doing and kind of remember what you've done. So when you see it visually, you get a better feedback. You might have heard me talking about what would you call it? Self-monitoring. Graphing really is a piece of self-monitoring. In fact, it's probably the graph itself which affects the behavior. But that's a guess. So we'll get back to that another time. So then a section that not everyone's going to tell you to put in there. It's down here. It's at the bottom of the first page. Suddenly it's coming out today. So the last section, which you're not going to really find in many self-change plans or even talk about it as a history section. And I find it important and helps set the context and set the occasion for you to be more successful and to be realistic. In other words, some people are going to use the term self-aware. It helps to become aware of the conditions under which you're doing your self-change plan. So I wrote the history with regard to running. And I've had a very interesting history with it. When I was young, I really liked it. And then I swore I would never do it again for like 20 years. And I was like, well, I can do it. And I started really liking it again. I was becoming very successful with it. So I write all this stuff down and then I quit. And then it's like kids and life. And oh, it's cold. And oh, it's wet. And oh, it's too sunny. And I came up with a million excuses why I couldn't run. And then Belly came back. Surprise, surprise. So anyway, I would like to be a little healthier. So I think running is a good way to go because I have had success with that in the past. And then it talks about other exercise that I engage in, other cardiovascular fitness, general cardiovascular fitness and things like that. It just kind of sets the tone for me to understand where I'm at, what I'm going to do, how to improve, and just kind of keep that all in perspective, right? So then we got a couple more things left here. We talk about the anesthetian interventions. Again, not going to go into those here. That's for another video. But we do cover them in the self-change plan. Then you talk about your consequent interventions. What do you do as you're going along? Do you punish yourself for inappropriate? Do you reinforce yourself for appropriate? So it's over with again, different video. We're going to go back into that in detail. One of the things that don't forget to put in here is what's your natural reinforcers? Because if you're not fading this plan out into something natural, guess what? It's going to fade, right? So anyway, natural reinforcers. Put those in there. Other interventions that you're doing that you can count that aren't really part of this intervention, but may feel like interventions, things like graphing, all sorts of things. Anyway, just other stuff that you're doing, which may or may not be really considered an intervention, but stuff that might affect the outcome of the behavior or the behavior specifically leading to the outcome that you're interested in. Social supports. Again, a whole other video on social support because there's a lot to it. But you put that in there, what types of social supports you have, and also a section that tells yourself that you can modify. I'm going to read this to you. I reserve the right to modify my plan by changing antecedent and consequent and social support interventions, modifying goals and or changing the setting under which the behaviors occur. So giving myself permission to change my plan is important, all right? Because you probably will change it. I probably got mistakes in here. I'm going to probably find things to improve. And so we'll make the changes as we go, all right? So then you sign the darn thing, put your name on it, and then put a date on it. And then the last piece here, folks, is what we're doing right now. We're making this baby public. And this is like public public. This is public on a whole bunch of levels. I'm running in public. I'm talking to you in public, which is really public. And it's an open source video. I mean, there's a creative common license on here. So even the content's public. So this will be linked down there. And this will be public. And you can have it. And I probably won't let you make comments on it. But you can have this as a template. So get going on. So anyway, folks, that's what's in a self-management plan. And this marks the official start of my self-management plan, my self-change plan on improving cardiovascular exercise. And since I was in the middle of a baseline, I suppose I can just keep going and maybe lose my breath again. No good trails here. So I'm just going to go back. See you.