Behave Yourself Podcast

We spent the last episode getting to know Emily, so in this episode we take a deep dive into all things Jo!

Where she lives, her hobbies, her husband, etc.
How she got into ABA, qualifications etc
Her background in exercise, health and fitness
How she came to apply ABA to health
Her current role and passions
Her goals
Favourite quote

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Many times we hear others say, "I want to eat healthier or exercise more". Maybe you've said, "I want to be a better spouse/friend".
All of these are great for a broad first draft. During this episode we'll help you get more specific and define your goals.
Just like data collection, you need to have a clearly defined goal to know when you've achieved that goal.
Weekly Behave Yourself Check-in
-Emily: Starting a new workout plan + stretching afterwards
-Jo: Reached her goal for her fat loss phase and back to eating lots of peanut butter!

What is a goal? What's a value?
Why is it important to have them?
1) Clarify your values
2) How to define value-oriented goals
SMART goals - benefits and obstacles
Examples of values
Examples of related goals
The choice point model
Reassessing your values and goals

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

As behavior analysts, we always look to the data to determine the next steps in changing a behavior. Most times, emotions take over when making health and wellness decisions so having the data helps to take and more objective perspective on your behaviors!

Weekly Behave Yourself Check-in
-Emily: Back to walking after injury!
-Jo: Lockdown #2 in the UK and keeping up with self-imposed routines

So you've chosen a goal and taken baseline data. Now what?
What is data?!
You need to decide what data you're going to take and how you're going to take it.
- Count (number of times occurred) - e.g. 5 workouts
- Frequency or rate (number of times per duration)- e.g. # of days of exercise/week, 5 walks per 7 days
- Duration (how long the bx occurred) -  total - e.g. 145 for the week, each occurrence- 30min, 45min, etc, average duration - 29mins
- Percentage (how many completed out of total opportunities) - e.g. 5/7 days of exercise - 71% for the week
- Permanent Products - measure after the behavior occurred - the effect of the behavior - e.g. worksheets completed, cleaning the kitchen.
- Written data - e.g. journal, checkmarks, paper
- Pictures - e.g. of food
- Apps - e.g. myfitnesspal, health apps, sleep, step data, social media/phone usage
- Notes - e.g. notes app on your iPhone
- Google sheets
- Color/Shade in

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us! 
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod 
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.  
 

We keep mentioning baseline data but what is it? It's like planning a road trip and not knowing where you're starting. There are many ways to collect data, even pictures!

Weekly Behave Yourself Check-in
-Emily: daily movement goal has been increasing since being out of my walking boot!
-Jo: completed her non-negotiable, especially nutrition, even during a busy time

Why take data?
Define your goals
Define the behaviors that move you towards your goals
Decide how to take data on these behaviours - how to quantify?
What measurement are you using?
Sometimes your baseline is zero! That's ok!
Sometimes your baselines data is awkward or embarrassing -  also ok! That's why you're going to work on it.
Take a range of data.
Look for events that occur before and after the behavior.
Set an appropriate criteria - too high and won't contact reinforcement / it'll be too difficult -  too low and you'll see little improvement.
Measurement versus subjective (opinions/emotions).
Graph your data and visually analyze it.
Do you need to reassess what data you're taking?

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Are you constantly telling yourself, or others, that you just don't have time? We know how life can become so busy that you place your own needs on the back burner. We'll chat today about time and how we shift the environment to shift how you use your time!

Weekly Behave Yourself Check-in
-Emily: cleaning the kitchen at night before bed has been a priority
-Jo: busy at work but still sticking to her goals

We all have the same 24 hours
Take baseline data!
How to define your priorities
How to make time for your priorities
What is a priorty for you?
Starting with 2-5 minutes or short durations
Pairing it with another activity
Get it done first thing in the morning

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Today we're welcoming you into the world of Applied Behavior Analysis!
We take what is typically messy and emotional and simplify the process using the science of human behavior.

Weekly Behave Yourself Check-in
-Emily: Increasing vegetable intake
-Jo: Journaling 3x/week

ABA: Applied Behavior Analysis
Why do we do what we do?
Behavior is lawful, not random.
Behavior is a result of the impact of the environment
Behavior can be shaped or selected by the environement.
We can use Behavior Analytic strategies to change behavior over time
Our actions and behaviors tend to be framed in emotional terms.
Behavior analysis allows us to be objective and systematic.
What is a behavior?
Can a dead person do it? Then it's NOT a behavior!
How do you shift your environment and create spaces that cue behaviors
We'll also play a fun game of "Name the behaviors you've changed or shaped in the past using Behavior Analysis"
We'll reference behavior analytic concepts and reference the science but we'll also explain terms in every day language

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

We reversed roles this episode and Jo spoke to her area of expertise, nutrition, as we move into these cold months.
Salads and fresh vegetables may be less preferred than comfort foods like mac and cheese, bread and treats!

Weekly Behave Yourself Check-in
-Emily: Working on stretching more consistently
-Jo: Had a lovely Sunday afternoon nap and prepared for the week ahead

Definition of Health per the WHO: a state of complete physical, mental and social well-being and not merely the absence of disease
As always, determine your baseline of your current nutrition and health
You can track your food, weight, period cycle, and sleep
You're not suddenly going to increase to 12 servings of veggies and a dramatic increase in exercise
Your goals for nutrition may change if your overall goals (weight loss, maintenance, muscle building)
If you're going for comfort foods, progressive incorporate more nutritionally dense foods
Making all three areas of health a priority may make it very difficult, Jo recommends selecting one for now
Covid-times - over-reliance on food - what do you really want from this season?
Create routines for your daily actions
Non-negotiables (e.g. 2l water - season of dehydration, 5 veggies/fruits)
What to do if you get sick / nutrition for immune system
Nutritionally dense fall foods

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod

Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Those cold, dark days are coming and we're not outside walking as much as the summer months
Emily speaks to staying on track with our movement goals even if it's too cold!
Maybe they're shifting as we head into winter. That's okay!

Weekly Behave Yourself Check-in
-Emily: Increasing workouts and veggies, but need to remember to track my data!
-Jo: A great week working on a new goal, as well as journaling in a new journal that she earned!

As always, first find your baseline or current level of activity
Recommended weekly minimum of 150 minutes of moderate aerobic activity
What does that look like for you?
Plan ahead for cold mornings or weather that may prevent you from getting to the gym
Determine your goal ahead of time and make sure it's based on your values
Your goal will determine the type/duration/intensity of exercise but each person is unique
Break it down into small, achievable tasks
Keep it simple! Workouts and daily movement doesn't have to be fancy or complex
Pair it! Combine movement with something you enjoy; podcast, book, show, music playlist

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Autumn and cooler months can be challenging months to stay consistent with goals and habits.

We'll dive into some tips to maintain the motivation to keep active, continue healthy eating and setting value-based goals.

Weekly Behave Yourself Check-in
-Emily: Still increasing vegetable intake, new plans for business actions
-Jo: Journaling is improving and new behavior plans for others

Cold mornings and darker nights may lead to less motivation and energy

We're not as likely to eat fresh vegetables and fruits in salads

Starchy vegetables and comfort food tends to be more appealing!

Holidays are approaching: Thanksgiving, Bonfire night, Hanukkah, Christmas etc

How do we navigate staying on track with goals during holiday events and shopping

Your goals and schedules may shift as the seasons change and that's okay!

Illness may lead to workouts declining but what if we told you that it's good to move and stay active

Listening to your body or using this as an excuse to avoid a workout

Set small goals, especially as holidays and New Year's approaches- don't worry, we'll deep dive into "resolutions" later in the year!

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.