Can You Modify Your Own Behavior?
Use conditioning to modify your own behavior. Some potential examples of such behavior may include: reduce alcohol or drug abuse; eating healthier; exercising more; minimize procrastination; select a behavior of your own you would like to change or modify.
- Identify the target behavior you would like to change or modify. It must be both observable and measurable. (i.e.) One example might be increasing the amount of time you spend studying.
- Gather and record baseline data. Keep a daily record of how much time you spend on the target behavior for a few days. Also note where the behavior takes place and what cues (or temptations) in the environment precede any slacking off from the target behavior.
- Plan your behavior modification program. Formulate a plan and set goals to either decrease or increase the target behavior.
- Choose your reinforcers. Any activity you enjoy more can be used to reinforce any activity you enjoy less. For example, you could reward yourself with a game basketball after a specified period of studying.
- Set the reinforcement conditions and begin recording and reinforcing your progress. Be careful not to set your reinforcement goals so high that it becomes nearly impossible to earn a reward; remember Skinner’s concept of shaping-rewarding small steps to reach a desired outcome. Be perfectly honest with yourself and claim a reward only when the goals are met. Chart your progress for the week, as you work toward gaining more and more control over the target behavior.