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  • I think it is time to cancel my HBO subscription. I really want to be more active.
  • I have walked four times already this week. Wow! I feel great!
  • I am so glad I decided to stop watching tv to become more active!
  • Most people feel that they need to be more active and want to workout daily. But after a long day of work, we tend to watch tv because it makes us relax, this would be the immediate reinforcement. But in the long run, we end up feeling unhappy and wish to be more active.  If you want to become more active, you need to begin by reducing your exposure to the behavior, by canceling your tv subscriptions. By doing this, you can start introducing positive reinforcement to an active lifestyle. 
  •  You will then have the time to go on walks. The feeling of satisfaction you get after having walked for an hour will be the immediate reinforcement. But you can also begin utilizing a fixed interval reinforced that will provide a delayed reinforcement.  For the first couple of weeks, you can reward your self every two weeks for walking six times within the past two weeks with something such as with buying yourself a new shirt. 
  • After walking outside for a couple of months, of utilizing this method of positive reinforcement, you can make it so that you reward yourself every three weeks rather than two. You can also begin to challenge yourself by going for runs rather than walks or start lifting weights at the gym. You will be able to obtain your fitness goals this way and ultimately the weight you lose, and the muscle you gain will be the best-delayed reinforcement. 
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