Upload
alex-holub
View
1.339
Download
0
Embed Size (px)
DESCRIPTION
What you can do to help yourself change the behaviors you don't want into those that you do want.
Citation preview
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