CHANGING BEHAVIOR

Behavioral psychologists have repeatedly demonstrated that most people can modify their own behavior through the application of operant principles. The text authors delineate some of the mechanisms involved in self control, such as self reinforcement and stimulus control. The following exercise, outlines steps (suggested by Anthony Grasha), that will allow you to experience directly the often, powerful effects of behavior change and modification. You will be designing a program for yourself in order to change a behavior that you would like to either increase, decrease or eliminate entirely.
1. Identify a habit or behavior that you would like to change, either by decreasing it or increasing it. It could be a habit you want to eliminate like smoking, or a behavior you want to increase, like studying more. Set a very specific goal to change that is observable and measurable.
a. Don’t say “I want to get more exercise”; it’s too vague. You will need to operationally define “more exercise” and set a goal that is measurable and observable; such as: “ I need to start jogging one mile every day”.
b. Don’t say: “ I need to lose weight”; say “ I need to lose 10 pounds in 8 weeks.
c. ” Don’t say: “I need to cut back on my smoking”, say: “ I need to cut my cigarette smoking from one pack a day to half a pack a day for three consecutive months”;
d. Don’t say: “I need to spend more time studying”, state “ I need to study at least 1 hour a day, 5 times a week”.
2. Measure your Baseline- How often do you currently engage in the behavior or habit you want to change? In other words, if you are trying to cut back or quit smoking how many cigarettes are you smoking per day now, before you start on a change program?
3. Analyze your “triggers” or environments that make your habitual behavior more likely to occur. In other words:
a. What settings, people, or times of day or week trigger or stimulate your bad habit or behavior to occur? (e.g. smoking, eating or drinking too much); Or,
b. What setting, people or times of day or week tend to prevent you from engaging in the behavior or habit you want to increase? (e.g. studying or exercising more).
c. Also look if you have paired or associated two stimuli (e.g. the smell of coffee triggers your cigarette craving).
4. After analyzing these triggers, describe how you would avoid them or change them. In other words, how would you control your environment so as to optimize your success? How will you gain control over the settings that either trigger the bad habits or prevent you from building good habits. Some people may smoke while drinking coffee, so giving up coffee may help in changing the target behavior.
5. Identify how you could use classical conditioning to change your behavior (eg. Pair a noxious stimulus with a bad habit, or a pleasant sound or smell with a good habit you want to build).
6. Identify operant conditioning techniques such as:
a. positive reinforcers or rewards for yourself (e.g. reading a favorite magazine, telephoning a friend, taking a hot bath)
b. Identify any possible negative reinforcers, such as avoiding something unpleasant (eg. Avoiding a bad grade or health problems). Select one or more rewards that are likely to influence the behavior you want to change and will motivate you.
c. Can you think of any mild aversives or punishment for yourself?
7. Identify how you would use observational learning or modeling to change your behavior:
a. What models can you select that you can observe, learn from or imitate to some degree?
b. Describe the kind of social support you would enlist. Modifying behavior can be difficult and so it often helps to have a support group or someone to talk to who can keep you honest and committed to your plan and possibly motivate you and help you meet your goals. For example, if you are starting a new workout plan have a friend join you if possible or find a workout partner.
8. Evaluate your results:
a. Describe how you will monitor and record your progress toward changing the behavior. Draw a chart that demonstrates what you will be recording.
b. For a short time, try your proposed plan on yourself to test it. Of all the possible techniques you have described in your plan which one do you think will be most effective?
c. Describe any success or failure. What would you attribute them to and how would you change the plan for the future?
· This is about a five page paper in APA style.
· In accordance to APA style, please include a separate & additional title page with the assignment title, your name, date, and class. Make sure you also include a properly documented Reference page. See the link I provided in the content section of your course.
· Don’t forget spelling and grammar count! It should also flow logically and clearly.
· Your paper should thoroughly cover all of these questions, clearly outlining the steps you took to change a behavior or habit.
Have FUN!