My goal, and I'm sure that of many others, is to exercise more and eat healthier. In high school, I used to dance, so it was a good source of constant exercise for me. Now I go to the gym, but not as much as I would like. I go to the gym at least once a week, never less, but my goal is to go to the gym four times a week. At one point last year I was playing on average three times a week, so I know I'm capable of it. One thing I've never been good at is eating completely healthy. I love my fruits and vegetables, but I also love chocolate. Say no to plagiarism. Get a tailor-made essay on “Why Violent Video Games Should Not Be Banned”? Get an original essay My goal when it comes to healthy eating is to eat healthily and snack in moderation. In my plan to achieve this goal, I will use operant conditioning. In weeks where I manage to balance four workouts and a healthy diet, I will put a sticker on that week's calendar. A month of consistent behavior will result in positive reinforcement such as: getting a Mani Pedi, a movie day, a long peaceful bath, time to read your favorite book or even a day off. The longer the weeks, the better the reward. In the weeks that I don't meet my goal, not only does it stop my sticker progress, but the week after that I'm not allowed to eat unhealthy snacks. This is an example of negative punishment. In a training plan I think positive reinforcement and negative punishment will work best because it will help me get into a routine and understand that when I go to the gym it will eventually happen and that's what I want and when I don't, I know it. This is going to happen and I don't like it. I don't think negative reinforcement would work as well because then there would be no consequences. Removing something unpleasant when I fail at my goal would only make me want to do more. I want to operationally learn to enjoy going to the gym and eating healthy. I know I'll be dissatisfied with not being able to have unhealthy snacks, so it will make me less likely to slack off on my plan and give me more motivation for the next week. And getting these stickers, even though they may seem useless to others, can show how far I've come and give me more satisfaction to continue in the long run..