Human and Technology Ecosystems Assignment

Behavior modification

Evaluation of my progress in the behavior modification process

The steps I have taken to change my behavior with an intention of minimizing procrastination have had great impact. To begin with, I used to struggle to meet 50% of the deadlines assigned to me in each of my projects. To tackle this problem, I designed a schedule for the day, deadlines and incorporated the Pomodoro technique. In two weeks, there was a tremendous improvement in my task completion rates because of these implementations. After seven days, the rate was 70 percent, and the week that followed, it went higher to 90 percent. The most dramatic success was the early finish of a large project which led to increased efficiency and less work-related pressure. On the few occasions that I worked without plan formulation, I experienced several challenges achieving the planned activities. In this regard, considering my experience, I can state that the application of the Pomodoro technique and optimal scheduling minimizes procrastination (Almalki et al., 2020). In the future I would like to successfully apply these strategies to other aspects of life, for example, how to maintain a record of analyzed meals or engage in regular exercise. In addition, I will strive to reach a job completion rate of 90 percent or higher for the succeeding six months. Human and Technology Ecosystems Assignment

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Elaboration of any success and barriers in the process of change

When applying the Pomodoro technique as one of the options in a behavioral change plan, I managed to address the issue of procrastination. Therefore, one of the major achievements was a finish of a large project a week earlier than planned, which increased work efficiency and reduced stress. During a span of two months, I maintained a job completion rate ranging from 80 to 90% by constantly utilizing a daily planner and establishing straight-forward deadlines. During days when my timetable lacked organization, I encountered difficulties in accomplishing tasks, resulting in a significant decrease in productivity and a task completion rate of only 70%. Therefore, it is evident that self-monitoring and adapting strategies are essential for overcoming these hurdles and sustaining progress in lack of external guidance.

How I will continue to evolve my health and wellness behaviors in the future

To maintain and enhance my mental and physical health, I plan to build upon successful strategies that I have used before, such as the technique of Pomodoro and disciplined scheduling. Additionally, I will address the challenges that come when I lack a clear strategy. To effectively adapt to unforeseen circumstances and maintain productivity, I will enhance the flexibility of my plans. Furthermore, I plan to apply related concepts to other aspects of my life, such as ensuring proper nutrition and maintaining a consistent workout routine. To uphold and enhance my overall state of well-being, it is crucial for me to establish attainable objectives, regularly evaluate my achievements, and adjust as necessary. Furthermore, to ensure a comprehensive approach to wellness and health, I will seek responsibility as well as encouragement from my peers, and if needed, seek guidance from professionals. Human and Technology Ecosystems Assignment

Reference

Almalki, K., Alharbi, O., Al-Ahmadi, W. A., & Aljohani, M. (2020). Anti-procrastination online tool for graduate students based on the pomodoro technique. In Learning and Collaboration Technologies. Human and Technology Ecosystems: 7th International Conference, LCT 2020, Held as Part of the 22nd HCI International Conference, HCII 2020, Copenhagen, Denmark, July 19–24, 2020, Proceedings, Part II 22 (pp. 133-144). Springer International Publishing

In a 2-3 page reflection paper, discuss the following:
a) Evaluation of your progress in the behavior modification process, including specific examples.

b) Elaborate on any success and barriers in the process of change.

c) How will you continue to evolve your health and wellness behaviors in the future? Human and Technology Ecosystems Assignment