METHODS FOR CHANGING BEHAVIOR

Consider a few of these methods for your self-improvement project--the first section of each method will give you a simple introduction to the procedure. You only need one or two methods to start with.

Introduction

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

1. Change the environment to change your behavior
2. Learn new behavior (using models, self-instructions)
3. Controlling/Conditioned response
4. Relapse prevention
5. Motivation training--increasing our drive level
6. Meet basic needs (so they won't get in the way)
7. Avoid self-deception--recognize your motives and defenses


During-the-Behavior Methods:
8. Record behavior--self-monitor and check your progress
9. Record antecedents & consequences; behavioral analysis
10. Disrupt the unwanted habit; thought stopping
11. Substitute new behavior to break a bad habit
12. Satiate behavior or flooding; paradoxical intention
13. Change defeatist attitude; quieting the internal critic; flow
14. Develop positive expectations; building self-efficacy
15. Increase intrinsic satisfactions


Consequence Methods--applied after the "target" behavior has occurred:
16. Reward the desired behavior--a powerful method

• Continue this method
  
17. Negative reinforcement--an important concept for insight
18. Self-punishment
19. Covert conditioning, punishment, and rewards
20. Extinction (no reinforcement)


If you don't know which methods to start with, try methods #1, #2, and #16 first. They are useful in almost any situation.

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