WEEKLY BEHAVIOR CHANGE "STAR CHART"


Name:

Date:

Target
Behavior

How
Often?

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Relaxation:
Breathing

4x

X

 

X

 

X

   
Exercise:
Gym - 30 min.

4x

X

   

X

X

   
Nutrition:
Coffee 4 -> 2

All

X

   

X

X

   
Time Mgmt:
Make lists

All

 

X

 

X

 

X

 
Sleep:
Bed by midnight

All

X

   

X

X

   
Pleasurable
Activity #1:
Music - 30 min.

4x

X

 

X

X

 

X

X

Pleasurable
Activity #2:
Read Comics

4x

 

X

   

X

X

X

Interpersonal
Activity #1:
Dinner w/ Bob
       

X

     
Interpersonal
Activity #2:
Pizza w/ Anne
           

X

 
Daily Mood Logs/ Thought Records

All

X

X

 

X

 

X

 
Readings:
Mind over Mood

4x

X

   

X

   

X

Mood Check (1-10;
1=Great; 10=Horrible)
 

3

4

8

2

2

6

8

COMMENTS: I realize that I need to do most of these things to feel good. Next week I'm going to be more consistent...and feel even better! Also, exercise seems to make a big difference for me.


© 1998 James M. Boyers, Ph.D. & Bert H. Epstein, Psy.D.