Assignment: aging behavior or habit Assignment: aging behavior or habit
Assignment: aging behavior or habit
Assignment: aging behavior or habit
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Assignment: What setting, people or times of day or week tend to prevent you from engaging in the behavior or habit you want to increase?
.
Measure your Baseline
– How often do you currently engage in the behavior or habit
you want to change? In other words, if you are trying to cut back or quit smoking
how many cigarettes are you smoking per day now, before you start on a change
program?
3.
Analyze your “triggers”
or environments that make your habitual behavior more
likely to occur
.
In other words:
a.
What
settings, people, or times of day or week trigger or stimulate your bad
habit or behavior to occur? (e.g. smoking, eating or drinking too much);
Or,
b.
What setting, people or times of day or week tend to prevent you from
engaging in the behavior or habit you want to increase? (e.g. studying or
exercising more).
c.
Also look if you have paired or associated two stimuli (e.g. the smell of coffee
triggers your cigarette craving).
4.
After analyzing these triggers, describe how you would avoid them or change them.
In other words, how would you control your environment so as to optimize your
success? How will you gain control over the settings that either trigger the bad
habits or prevent you from building good habits. Some people may smoke while
drinking coffee, so giving up coffee may help in changing the target behavior.
5.
Identify how you could use
classical conditioning
to change your behavior (eg. Pair a
noxious stimulus with a bad habit, or a pleasant sound or smell with a good habit
you want to build).
6.
Identify
operant conditioning
techniques such as:
a.
positive reinforcers or rewards for yourself (e.g. reading a favorite magazine,
telephoning a friend, taking a hot bath)
b.
Identify any possible negative reinforcers, such as avoiding something
unpleasant (eg. Avoiding a bad grade or health problems). Select one or
more rewards that are likely to influence the behavior you want to change
and will motivate you.
c.
Can you think of any
mild
aversives or punishment for yourself?
7.
Identify how you would use
observational learning or modeling
to change your
behavior:
a.
What models can you select that you can observe, learn from or imitate to
some degree?
b.
Describe the kind of social support you would enlist. Modifying behavior can
be difficult and so it often helps to have a support group or someone to talk
to who can keep you honest and committed to your plan and possibly
motivate you and help you meet your goals. For example, if you are starting a
new workout plan have a friend join you if possible or find a workout
partner.
8.
Evaluate your results:
a.
Describe how you will monitor and record your progress toward changing
the behavior. Draw a chart that demonstrates what you will be recording.
b.
For a short time, try your proposed plan on yourself to test it. Of all the
possible techniques you have described in your plan which one do you think
will be most effective?
c.
Describe any success or failure. What would you attribute them to and how
would you change the plan for the future?
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