Modifying Your Modifying Your BehaviorBehavior

What Can You Do to Help Yourself What Can You Do to Help Yourself Change the Behaviors You Don’t Change the Behaviors You Don’t

Want to Those You DO Want?Want to Those You DO Want?

Modifying Modifying BehaviorBehavior

Methods for producing change tend to emphasize Methods for producing change tend to emphasize different thingsdifferent things

Some focus on the control of the environment to change overt behaviors

The underlying assumption is that once more desirable overt behaviors occur, less desirable thoughts and feelings associated with them will decrease

Others focus more on the thoughts and emotions that guide and direct your responses to situations in your life

The underlying assumption is that behaviors will improve when undesirable thoughts and feelings are managed

Both strategies work when used either alone or in combination

Used with self-talk and relaxation they are effective at modifying behaviors

You usually don’t fail at changing behavior because the techniques don’t work; rather, it’s because you don’t use the techniques

Using Operant Using Operant Conditioning PrinciplesConditioning Principles

Operant Conditioning emphasizes the Operant Conditioning emphasizes the role of Positive and Negative role of Positive and Negative

Reinforcers in controlling behaviorReinforcers in controlling behaviorIt focuses on how stimuli that follow responses, It focuses on how stimuli that follow responses, consequent stimuliconsequent stimuli, influence them, influence them

The The operantsoperants ( (responses that are voluntarily responses that are voluntarily performedperformed) operate, or produce effects on the ) operate, or produce effects on the environmentenvironment

Selecting a TV program, walking to a restaurant, Selecting a TV program, walking to a restaurant, turning on the air turning on the air conditioner to cool a roomconditioner to cool a room

Operants make up a large part of your daily responses.Operants make up a large part of your daily responses.

The process through which they are acquired is called The process through which they are acquired is called Operant Operant ConditioningConditioning

The Three Basic Elements of The Three Basic Elements of Operant ConditioningOperant Conditioning

Antecedent Stimuli (A)Antecedent Stimuli (A)Stimuli that precede a behavior and can affect that behaviorThey function as cues or signals that certain responses will be rewarded or punished, and they help to discriminate, or distinguish between things in the environment that will lead to reward or punishment from those that do notThey also function as “triggers” which cause various reflexes to occur, or they initiate overlearned habits or responsesThey also initiate a wide variety of thoughts and emotions

Behavior (B)Behavior (B)These are the specific actions that occur in the presence of antecedent stimuli

Consequences (C)Consequences (C)Included are overt behaviors and internal thoughts and feelings, either pleasant or unpleasantPleasant feelings are positive reinforcers and increase the likelihood of a behaviorWhen the feelings are unpleasant, the behavior is likely to decrease

Modifying Behavior with Modifying Behavior with Operant ConditioningOperant Conditioning

Steps to Self-ManagementSteps to Self-Management Identify the problem, and select a Identify the problem, and select a

Target BehaviorTarget Behavior Monitor how much of the Target Monitor how much of the Target

Behavior currently existsBehavior currently exists Control the Antecedent StimuliControl the Antecedent Stimuli Break the response chainsBreak the response chains Manage the Consequent StimuliManage the Consequent Stimuli Obtain social supportObtain social support Monitor and Record your progress Monitor and Record your progress

toward changing the behaviortoward changing the behavior

1. Identify the Problem & 1. Identify the Problem & Select a Specific Target Select a Specific Target

BehaviorBehaviorThe specific behavioral goal or The specific behavioral goal or

outcome that you want to outcome that you want to achieve is your achieve is your Target BehaviorTarget Behavior

It is important to be detailed and specific describing your It is important to be detailed and specific describing your Target Target BehaviorBehavior

There are several advantages to clear, specific goalsThere are several advantages to clear, specific goalsThey focus your time and energy in a specific direction and it

enhances your motivation and commitment to gain the goal

Having an objective in mind helps you identify what knowledge and skills you need to make the appropriate changes in your actions

Insuring Insuring SuccessSuccess The target behavior must be important to youThe target behavior must be important to you

Failure occurs when you pick a target that’s not important to youFailure occurs when you pick a target that’s not important to you

To maintain your interest, you have to want to change the To maintain your interest, you have to want to change the behaviorbehavior

Don’t try to do too much at onceDon’t try to do too much at onceTwo things to lessen the chances of taking on too much:Two things to lessen the chances of taking on too much:

Work with a single behaviorWork with a single behavior

Look at the behavior as a chain and work on one part at a Look at the behavior as a chain and work on one part at a timetime

State the target behavior in a positive mannerState the target behavior in a positive mannerState your target by describing what you State your target by describing what you wantwant to do to do

Strengthen the desirability of replacement Strengthen the desirability of replacement behaviorsbehaviorsYour alternative behaviors need to be more motivating than the Your alternative behaviors need to be more motivating than the behavior you’re changingbehavior you’re changing

2. Monitor How Much of 2. Monitor How Much of the Target Behavior Now the Target Behavior Now

ExistsExists To make any change, you need to To make any change, you need to

know the current state of the behaviorknow the current state of the behaviorYou need to obtain a baseline from which to You need to obtain a baseline from which to monitor the changes in behaviormonitor the changes in behaviorFrom the baseline you can make modifications in From the baseline you can make modifications in your programyour programIt also shows you what behavioral areas need It also shows you what behavioral areas need your attentionyour attention

Recording Baseline DataRecording Baseline DataYou need to record overt behavior and thoughts You need to record overt behavior and thoughts and feelings associated with themand feelings associated with themIt is also wise to record consequent stimuli It is also wise to record consequent stimuli following the responsefollowing the response

Record information about specific aspects of the behavior you wish to change

Try not to focus only on negative dataRecord the data as soon after the behavior occurs as possibleKeep the records so that a clear pattern of

the behavior begins to emerge

Change can begin through the Change can begin through the monitoring process alonemonitoring process aloneWe react to being observedWe react to being observedThis is referred to as This is referred to as reactivityreactivity or the or the Hawthorne EffectHawthorne Effect

To influence behavior, you need to To influence behavior, you need to follow these five remaining steps:follow these five remaining steps:Control the antecedent stimuliControl the antecedent stimuliBreak the response chainsBreak the response chainsManage the consequent stimuliManage the consequent stimuliObtain support from other peopleObtain support from other peopleMonitor and record your progressMonitor and record your progress

3. Control Antecedent 3. Control Antecedent StimuliStimuli

Stimuli can serve as cues or data to help you Stimuli can serve as cues or data to help you decide what to do, or they can be triggers decide what to do, or they can be triggers for unproduc-tive or undesirable habits, for unproduc-tive or undesirable habits,

thoughts, and feelingsthoughts, and feelings

Three things to do to manage antecedent stimuliThree things to do to manage antecedent stimuliRemove stimuli that act as cues or triggers for problem Remove stimuli that act as cues or triggers for problem behaviorsbehaviors

Avoid situations in which the antecedent stimuli Avoid situations in which the antecedent stimuli normally normally appearappear

Add new antecedent stimuli in order to increase the Add new antecedent stimuli in order to increase the chances of a desirable behavior occurringchances of a desirable behavior occurring

4. Break Response 4. Break Response ChainsChains

Many of our behaviors are a series of Many of our behaviors are a series of interconnected responses with one action interconnected responses with one action

leading to anotherleading to anotherA stimulus leads to a response which becomes the A stimulus leads to a response which becomes the stimulus for the next response, and so onstimulus for the next response, and so onTwo ways of breaking the stimulus/response chain:Two ways of breaking the stimulus/response chain:

Take some action which is incompatible with the chainTake some action which is incompatible with the chainComplicate the process of doing the behavior with an Complicate the process of doing the behavior with an activity that interferes with the behavioractivity that interferes with the behavior

5. Manage Consequent 5. Manage Consequent StimuliStimuli

Consequent stimuli have an important influence Consequent stimuli have an important influence on your actions and those of otherson your actions and those of others

Seven Principles for Managing Consequent StimuliSeven Principles for Managing Consequent Stimuli1. Make sure you use Positive Reinforcement1. Make sure you use Positive Reinforcement

Select a reinforcer that is appropriate for the behavior you want to Select a reinforcer that is appropriate for the behavior you want to modifymodify

No single reinforcer is likely to work in all situationsNo single reinforcer is likely to work in all situations

Aversive stimuli in a self-management program doesn’t workAversive stimuli in a self-management program doesn’t work

Aversive stimuli can make things worse by increasing your Aversive stimuli can make things worse by increasing your frustration levels and make some problem behaviors resistant to frustration levels and make some problem behaviors resistant to changechange

Self-punishment in personal change programs make you less likely Self-punishment in personal change programs make you less likely to carry out your plansto carry out your plans

More on the Principles for More on the Principles for Managing Consequent Managing Consequent

StimuliStimuli2. 2. Select Positive Reinforcers that are likely to Select Positive Reinforcers that are likely to Influence the Behavior You Want to ChangeInfluence the Behavior You Want to Change

There are six types of positive reinforcersThere are six types of positive reinforcersSocial interactions with othersSocial interactions with others

Things you do to reduce psychological Things you do to reduce psychological needsneeds

Environmental stimuli you find attractive Environmental stimuli you find attractive and and pleasantpleasant

Verbal self-reinforcementVerbal self-reinforcement

Mental images to reinforce desirable Mental images to reinforce desirable actionsactions

Responses you enjoy doing to help modify Responses you enjoy doing to help modify problem behaviorsproblem behaviors

More on the Principles for More on the Principles for Managing Consequent Managing Consequent

StimuliStimuli3. Reinforce the Behavior Immediately after it 3. Reinforce the Behavior Immediately after it OccursOccurs

An association must be made between a behavior and a rewardAn association must be made between a behavior and a reward

A token system could be used where a certain reward will be earned A token system could be used where a certain reward will be earned after a number of correct responsesafter a number of correct responses

4. Do Not Demand too much Effort for Too Little 4. Do Not Demand too much Effort for Too Little RewardRewardBenefits must be weighed against the effort it took to get the Benefits must be weighed against the effort it took to get the

reward: a reward: a cost/benefit ratiocost/benefit ratio

If the benefits the reward provides are not worth the effort, it is If the benefits the reward provides are not worth the effort, it is unlikely unlikely that anyone will work for the rewardthat anyone will work for the reward

More on the Principles More on the Principles for Managing for Managing

Consequent StimuliConsequent Stimuli5. Reinforce Each Successive Approximation to 5. Reinforce Each Successive Approximation to

your Target Behavioryour Target BehaviorLearning takes place gradually over timeLearning takes place gradually over timeComponents of the total response need to be rewarded: Components of the total response need to be rewarded: Shaping BehaviorShaping BehaviorThree ways to reward the components of a response:Three ways to reward the components of a response:

Reward each subunit of the target until it is Reward each subunit of the target until it is masteredmasteredAdminister a portion of the total reinforcer Administer a portion of the total reinforcer

for for completing a part of the target behaviorcompleting a part of the target behaviorReinforce and learn the final response in a Reinforce and learn the final response in a

sequence of related actions before sequence of related actions before you reinforce you reinforce and learn the earlier responses and learn the earlier responses

More on the Principles More on the Principles for Managing for Managing

Consequent StimuliConsequent Stimuli6. Shift from Continuous Reinforcement once a 6. Shift from Continuous Reinforcement once a

Target Behavior is AcquiredTarget Behavior is AcquiredContinuous reinforcement helps to begin the acquisition Continuous reinforcement helps to begin the acquisition

of of a target behaviora target behaviorIn order to continue the process and make a behavior In order to continue the process and make a behavior resistant to extinction, you need to shift from continuous resistant to extinction, you need to shift from continuous reinforcementreinforcementAttempt to bring the behavior under the control of Attempt to bring the behavior under the control of

natural natural reinforcers in the environmentreinforcers in the environmentOne thing to do is to monitor the natural One thing to do is to monitor the natural rewards that accompany changes in rewards that accompany changes in

your your actionsactions

More on the Principles More on the Principles for Managing for Managing

Consequent StimuliConsequent Stimuli7. Shift to Partial 7. Shift to Partial Reinforcement Schedules Reinforcement Schedules to Aid in the Transfer to to Aid in the Transfer to Naturally Occurring Naturally Occurring StimuliStimuli

As soon as you see you’re As soon as you see you’re making progress making progress

in modify-in modify- ing behavior, ing behavior, shift to either shift to either an interval or an interval or ratio scheduleratio schedule

Make sure you don’t shift Make sure you don’t shift too too rapidly because you may rapidly because you may

lose the changelose the change

6. Enlist the Support 6. Enlist the Support of Othersof Others

You may need the aid of others to keep you You may need the aid of others to keep you honest and to keep committed to your program honest and to keep committed to your program

You may want to have a contract with anotherYou may want to have a contract with another

When asking for another’s help don’t use others to When asking for another’s help don’t use others to punish punish you if you don’t stick to your contractyou if you don’t stick to your contract

Make sure that the only time your support person is to Make sure that the only time your support person is to assist assist is when you are exhibiting desirable behaviorsis when you are exhibiting desirable behaviors

Your contracts must contain specifics as to what to do Your contracts must contain specifics as to what to do and and whenwhen

Specific contracts are more motivatingSpecific contracts are more motivating

7. Enlist the Support 7. Enlist the Support of Othersof Others

Monitor and Record Your Monitor and Record Your Progress when Modifying Progress when Modifying

BehaviorsBehaviorsHaving a record of your success is Having a record of your success is an important part of achieving your an important part of achieving your target behaviortarget behavior

Behavioral changes take time, Behavioral changes take time, and and monitoring lets you know if your monitoring lets you know if your

plan is workingplan is working

You know what, if any, You know what, if any, adjustments adjustments should be madeshould be made

You may want to enlist the aid of You may want to enlist the aid of another in monitoring some another in monitoring some aspect(s) of your changeaspect(s) of your change

Social-Based Social-Based Approaches to Approaches to

Modifying BehaviorModifying Behavior Imitation LearningImitation LearningLearning by watching and imitating and modeling Learning by watching and imitating and modeling another’s behavioranother’s behavior

It can help when learning various skills, emotional It can help when learning various skills, emotional responses, socially responses, socially appropriate behaviors, and aspects of sex appropriate behaviors, and aspects of sex rolesroles

Developing skillsDeveloping skillsOften, observing others is the first step to acquiring a new Often, observing others is the first step to acquiring a new

skill or skill or enhancing an existing oneenhancing an existing one

Developing socially appropriate behaviorsDeveloping socially appropriate behaviorsImitation helps you acquire socially acceptable behaviorsImitation helps you acquire socially acceptable behaviors

Learning and expressing emotionsLearning and expressing emotionsThe The when, where appropriate, to whom, how much, for when, where appropriate, to whom, how much, for

what reason, what reason, and why and why are all learnedare all learned

Developing gender rolesDeveloping gender rolesMany masculine and feminine roles are learned by Many masculine and feminine roles are learned by

observing role observing role models and how they actmodels and how they act

More on Imitation and More on Imitation and ModelingModeling

Using Imitation Learning PrinciplesUsing Imitation Learning PrinciplesSelect a role modelSelect a role model

Characteristics of the effective role modelCharacteristics of the effective role model1. Personality characteristics1. Personality characteristics Warm, friendly, worthy of respect, similarity to one’s selfWarm, friendly, worthy of respect, similarity to one’s self2. Competence with the skill2. Competence with the skill Able to perform the skill at a level several steps above Able to perform the skill at a level several steps above the level you want the level you want Will occasionally make mistakesWill occasionally make mistakes Will give positive reward and feedback for performing Will give positive reward and feedback for performing the skill the skill3. Ability to teach the skill3. Ability to teach the skill Can break the skill into component parts to demonstrate Can break the skill into component parts to demonstrate

itit Can organize and teach the behavior according to Can organize and teach the behavior according to difficulty difficulty Can talk about, label, and summarize what is being doneCan talk about, label, and summarize what is being done Can help you master the parts of the skill verbally or Can help you master the parts of the skill verbally or

manuallymanually

More on Imitation and More on Imitation and ModelingModeling

Attention, Retention, and Motivational Attention, Retention, and Motivational and Physical Movement Processesand Physical Movement ProcessesAttending means that you must notice the Attending means that you must notice the details of the model’s behaviordetails of the model’s behavior

The behavior must be retained over timeThe behavior must be retained over timeLabeling what the model does, taking notes, or Labeling what the model does, taking notes, or

summarizing summarizing what occurs aids memorywhat occurs aids memory

Your physical abilities should copy the model’s actionsYour physical abilities should copy the model’s actions

Observational learning usually occurs in Observational learning usually occurs in the background and you’re not always the background and you’re not always aware that you’re following a modelaware that you’re following a model

Cognitive-Based Cognitive-Based Approaches to Modifying Approaches to Modifying

BehaviorBehaviorThe cognitive approaches try to achieve The cognitive approaches try to achieve

behavioral changes by altering thought behavioral changes by altering thought patterns, beliefs, and opinionspatterns, beliefs, and opinions

By changing how you think about and talk to yourself your self-image can be changed, and your resulting behavior

Self-InstructionSelf-InstructionWhen dealing with negative emotions, relax and say comforting When dealing with negative emotions, relax and say comforting things to yourselfthings to yourselfThe idea is to not let these emotions rule youThe idea is to not let these emotions rule youHelpful ideas to assist your change:Helpful ideas to assist your change:Repeat helpful reminders to yourself to relaxRepeat helpful reminders to yourself to relaxReinterpret or reframe problems differentlyReinterpret or reframe problems differentlyReplace self-defeating thoughts with incompatible ones, including those Replace self-defeating thoughts with incompatible ones, including those

with with positive instructionspositive instructionsRemind yourself of helpful actions you can takeRemind yourself of helpful actions you can takeRemember to self-reward desirable behaviorsRemember to self-reward desirable behaviorsChange can be difficult, and lapsing into old habits can bring guilt, Change can be difficult, and lapsing into old habits can bring guilt, self-blame and the tendency to give upself-blame and the tendency to give up

More on the Cognitive More on the Cognitive ApproachApproach

Mental practiceMental practiceMental imagery is an effective way to rehearse a skill

Mental rehearsal is most beneficial when:Mental rehearsal is most beneficial when:You possess the physical ability needed and are adequately You possess the physical ability needed and are adequately

prepared prepared for performing the skillfor performing the skillIt is used in conjunction with regular practiceIt is used in conjunction with regular practiceYou are motivated to learn and are able to concentrate and focus You are motivated to learn and are able to concentrate and focus

on on the components of the skillthe components of the skillThe mental images are concrete and vividThe mental images are concrete and vividThe mental images follow the sequence of how the skill is executedThe mental images follow the sequence of how the skill is executedYou are relaxed and not anxious when mentally rehearsing the skillYou are relaxed and not anxious when mentally rehearsing the skillIf possible, you have one mental rehearsal before engaging the If possible, you have one mental rehearsal before engaging the

skillskillWhen combined with self-instruction, mental practice can be When combined with self-instruction, mental practice can be

even even more effectivemore effective