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Reducing Caffeine Intake
Reducing Caffeine Intake
Project entailed recognizing a health behavior in myself that I wanted to change, establishing the baseline for the change, and then setting and applying my personal health goal. I created and implemented a plan, analyzed my progress through different theories, and evaluated my results after the four weeks. Taking from this experience, I then created a plan for expanding this to a wider population.
SMART Goal: Decreasing Caffeine Consumption
SMART Goal: Decreasing Caffeine Consumption
My SMART goal was to reduce my caffeine intake down to one caffeinated drink by the end of the four week tracking period. I accomplished this goal by being more mindful about what I am drinking and why I am drinking it.
Measuring: Quantitative and Qualitative
Measuring: Quantitative and Qualitative
QUANTITATIVELY measured my progress through the milligrams of caffeine in each drink I was consuming
QUALITATIVELY measured by tracking my mood, anxiety and energy level, and amount or quality of sleep I got throughout the process along with my caffeine consumption
Reasoning: Cost and Benefits
Reasoning: Cost and Benefits
The main reasons I identified for this project were:
the health benefits that cutting back caffeine would bring me
the impact it could have on my mental health
the overall cost/money I could save by not buying energy drinks or overpriced coffees.
Data Depiction: Success Rate
Data Depiction: Success Rate
The charts to the left showcase the amount of caffeine consumed over the five week period, baseline week and the four weeks of change.
The caffeine amount was measured in milligrams, which is found on the back of energy drinks or can be searched online for coffee.
Theory of Change: Social Cognitive Theory
Theory of Change: Social Cognitive Theory
Social Cognitive Theory describes the influence of individual experiences, the actions of others, and environmental factors on individual health behaviors. This theory provides opportunities for social support through instilling expectations, self-efficacy, and using observational learning and other reinforcements to achieve behavior change.
For this project, I focused on the following:
Individual Characteristics
Self-efficacy: I had confidence in myself to hold myself accountable
Outcome Expectations: I know that the outcome is beneficial for me
Environmental Factors
Vicarious Learning: Many people around me had limited caffeine for many reasons, along with horror stories
Reinforcement: People around me were very positive when I shared my plan
Community Motivation: Application Initiative
Community Motivation: Application Initiative
Find like minded people who are struggling with this similar idea
Narrow down what THEIR reasons are for relying on caffeine
Uplift the benefits for people that drinking less caffeine brings
Create a sense of community of those taking charge over their caffeinate-reliance
Accept that this stems from a structural issue in our country
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