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Chapter 11: Methods for Changing Behaviors

Introduction

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Antecedent Methods--used prior to the "target" behavior:

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1. Change the environment to change your behavior

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2. Learn new behavior (using models, self-instructions)

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3. Using controlling or conditioned response

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4. Relapse prevention

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5. Motivation training--increasing our drive level

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6. Meet basic needs (so they won't get in the way)

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7. Recognize your motives and defense mechanisms

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Techniques Used During-the-Behavior:

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8. Record behavior--self-monitor and check your progress

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9. Record antecedents & consequences; behavioral analysis

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10. Disrupt the unwanted habit; thought stopping

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11. Substitute new behavior to break a bad habit

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12. Satiate behavior or flooding; paradoxical intention

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13. Change defeatist attitude; quieting the internal critic; flow

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14. Develop positive expectations; building self-efficacy

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15. Increase intrinsic satisfaction in the activity

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Consequence Methods--applied after the "target" behavior has 1123

occurred:

16. Reward the desired behavior--a powerful method

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17. Negative reinforcement--an important concept for insight

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18. Self-punishment

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19. Covert conditioning, punishment, and rewards

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20. Extinction (no reinforcement)

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If you don't know which methods to start with, try methods #1, #2, and

#16 first. They are useful in almost any situation.

Introduction

Consider a few of these methods for your self-improvement

project--the first section of each method will give you a simple

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