A web site dedicated to enhancing human
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Using Learning Principles to Change Habits Tom G. Stevens PhD Index 1. Learning and Motivation Notes 2. Characteristics of Cues, Responses, and Outcomes 4. Designing a Motivational Habit Change Contract 5. Covert Aversive Conditioning for Addictions
1.
Learning and Motivation Notes BASIC PRINCIPLES ●
Operant Conditioning: Responses,
Consequences, Cues ●
Variables Affecting Learning and Motivation ●
Avoidance Behavior CONTRACTING ●
Informal: “If…Then”
Promise / Threat ≈ Consequences ●
Formal Contracts: Steps,
Record Keeping / Assessment APPROACH POSITIVE, AVOID NEGATIVE CUES ●
Non-social Environments / Situations ●
Social Environments / Situations:
Related to R; Reference Groups; Treatment / Support Persons and Groups COVERT BEHAVIOR CHANGE METHODS ●
Theory ●
Covert Aversive Conditioning and Covert Punishment ●
Covert Positive Conditioning and Reinforcement ●
“In-Situation” and Special Covert Conditioning Sessions
(Also, later systematic desensitization, covert modeling, rehearsal,
etc.) ************************************************************************************* 2.
Characteristics of Cues, Responses, and Outcomes (Reinforcements and
Punishments) CUE => RESPONSE =>OUTCOME
White Disk => Bar Press => Food ************************************************************************************ Avoidance
Behavior is behavior to avoid negative consequences. It includes many
dysfunctional habits (smoking and other addictions, passive -nonassertive
behavior, withdrawal, etc.) . Better to cope constructively with
potential negative consequences.
1. Defining the Target
Behavior. Carefully define the
behavior(s) to be changed and the situation(s) in which it occurs. Define the
behavior so that it may be counted or measured.
2.
Baseline Period. Carefully
observe the behavior in its situation a number of times and try to figure out
what cues precede it and what possible internal and external natural reinforcers
follow it. Keep a log. 3.
Planning. Design a treatment
approach using everything you can think of an outline it.
Get help from books and others.
a) Choose the
reinforcers that you will use (and any punishments or removal of reinforcers for
undesirable behaviors).
b) Decide who
will observe you and hand out the reinforcers.
Can you trust yourself to carry through on your own?
Most people need help. Find
someone who can regularly evaluate the results. If you Acheat@
on yourself by taking reinforcers when you shouldn=t, get someone to hand them out to you.
You must be CONSISTENT.
c) Decide how to avoid
cues that lead you into old habits; seek out cues that lead you into
new ones. List them and get others
to help. Planning, making schedules
and Ato do@
lists, writing goals, etc., can be powerful positive cues (stimulus control
techniques).
d) Decide exactly how
and when reinforcements are to be handed out (no less than once/week).
e) Set reasonable
goals for how much you want to improve over definite time periods.
f) Imagine the
entire sequence to test your plan. 4.
Writing a Contract. Write
a contract. It should be clear
and include a clear statement about how it can be changed.
Make sure all of the persons involved have input, understand the
conditions, and sign it. It is just
as important for you to write a good contract if no one else is involved.
Otherwise, your own thoughts and memory will not be clear on the
conditions. Built into the contract
should be regularly scheduled evaluation periods. 5.
Treatment Period. Try
out your plan and carefully observe and record the behaviors in situations in
your log and/or a frequency graph. 6.
Regularly Scheduled Evaluation Sessions.
Evaluate the effects of
treatment and revise your plans if necessary.
Having regular evaluation sessions may be one of the most important
single factors determining success or failure of your program.
Do this during weekly self-management sessions. 7.
Planning for Prolonged Change. Once
the new habit is established, then try to design a program to shift over your
reliance from artificial reinforcers to natural ones.
C
Continue contract indefinitely or B use Abooster@
contracts (go on old contract if go
to old behavior)
C
Associate more with reference groups/individuals who motivate you
to continue new behavior. C
Expose self to situations where
can get more natural reinforcement for
new behaviors. 5. COVERT AVERSIVE CONDITIONINGCovert Aversive Conditioning has helped people quit smoking and other addictive habits, helped people overcome sexual fetishes and other undesired sexual habits, etc.
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