Behavior modification
10th Class Application 2
The crucial question
• You are about to
perform the behavior modification (of you or anyone else).
• Will you be actually able to do it?
Types of behavior
Example of Complex technique -
GTD
Other complex techniques
• Time management
• Project management
• Stress management
• Finding a job
• Finding a new date
• Procrastination
• Etc..
What you still need for behavior change
• Quick functional analysis
• Work with motivation
• Planning
Quick functional analysis
• Target behaviors:
▫Bite nails less
▫Eat less
▫Clean my dogs ears more often
▫Do more sports
▫Treat Mikeš as thing (more)
▫Speaking truth
▫Not to come late to appointments
▫Drinking less during parties
▫Have lower expenses
Motivation
• Activation or energization of goal-oriented behavior
▫Extrinsic – coming from outside – e.g.
money, good grades, punishment,
competition, cultural norms, authority pressure – PUSH factors
▫Intrinsic – coming from inside, values – inner reinforcers – PULL factors
16 basic desires theory (Steven Reiss)
• Acceptance, the need for approval
• Curiosity, the need to learn
• Eating, the need for food
• Family, the need to raise children
• Honor, the need to be loyal to the traditional values of one's clan/ethnic group
• Idealism, the need for social justice
• Independence, the need for individuality
• Order, the need for organized, stable, predictable environments
• Physical Activity, the need for exercise
• Power, the need for influence of will
• Romance, the need for sex
• Saving, the need to collect
• Social Contact, the need for friends (peer relationships)
• Status, the need for social standing/importance
• Tranquility, the need to be safe
• Vengeance, the need to strike back/ to win
Analysis of Motives
• MUST (should)
▫Devil´s advocate - What happens if you don
´t change anything?
▫Who says that you should?
• WANT
▫What is there for me?
▫What value might be behind?
Reading the motivation
• Look for signals:
▫Overall activization
▫Bigger gestures
▫Smiling
▫More intensive voice
▫Faster pace of speaking
Change Matrix (Cavanagh)
STAY THE SAME
POSITIVES
NEGATIVES
MAKE A CHANGE
Change matrix
Change Matrix (Cavanagh)
STAY THE SAME
POSITIVES
NEGATIVES
MAKE A CHANGE
1 3
2 4
More complex tasks
• How to deal with more complex tasks?
1. Write down your plan.
2. Identify your triggers and replacement habits.
3. Focus on doing the replacement habits
every single time the triggers happen,
for about 30 days.
Planning
• 1. Do just one habit at a time.
• 2. Start small.
• 4. Write it down.
• 5. Make a plan.
• 7. Don’t start right away.
• 8. Write down all your obstacles.
• 9. Identify your triggers.
• 10. For every single trigger, identify a positive habit
you’re going to do instead.
• 11. Plan a support system.
• 12. Ask for help.
• 15. Have strategies to defeat the urge.
• 16. Prepare for the sabotagers.
• 20. Have rewards.
• 21. Take it one urge at a time.
• 22. No exceptions.
• 26. Set up public accountability.
• 27. Engineer it so it’s hard to fail.
• 28. Avoid some situations where you normally do your old habit.
• 29. If you fail, figure out what went wrong, plan for it, and try again. Source
Planning
Discussion
[The end of the today's class]
