Self-Directed Behavior

Front 1

Define Self Regulation

Back 1

Means of controlling or directing your own behavior according to some principle
It is a learned skill

Front 2

What is A - B - C

Back 2

Antecedents-Behavior-Consequences
A:Things that come before a behavior
C:The things that come after a behavior.

Front 3

What is the process of self-modification

Back 3

Select a target behavior
Make observations
Work out a plan for change
Readjust your plans as you learn you are not rewarded for unwanted acts

Front 4

9 Tactics for specifying behaviors-in-situations

Back 4

1. Make a list of concrete examples
2. List the details of your problem
3. Observe your behavior; don't speculate about it.
4. Specify not only the situation and the fact that the desirable behavior is not occuring, but also the behaviors that occur instead of the ones you want.
5. Your strategy should always be to increase some desirable behavior.
6. Specify the chain of events that will lead to the goal
7. Observe people who are successful at what you are trying to do, and then try their tactics yourself.
8. Think of alternative solutions to the problem and then select one or more to implement
9. Even if your goal is not a specific behavior, reaching the goal will require changing-subtracting or adding- certain behaviors.

Front 5

Chapter 2
Specifying Targets for Change.

What tactic should you use to eliminate some undesirable behavior?

Back 5

Tactic 5: Your strategy should always be to increase some desirable behavior. Re-phrase your goal to increase a good behavior

Front 6

Chapter 2
Specifying Targets for Change

What 2 tactics should you use if your not sure what to do?

Back 6

Tactic 6: Specify the chain of events that will lead to the goal.

Tactic 7: Observe people who are successful at what you are trying to do, and then try their tactics yourself

Front 7

Chapter 2
Specifying Targets for Change

Explain how even if your goal is not a behavior change, you can reach it by changing behavior

Back 7

Answer two questions:
1) What acts do I perform, what thoughts do I have, that keep me from reaching my goal?
2) What behaviors do I need to develop in order to reach my goal?

Front 8

Chapter 2: Anticipating Obstacles

Why should you expect mistakes?

Back 8

Mistakes are simply feedback about the need for more practice.

Front 9

Chapter 2: Anticipating Obstacles

What is a skills development attitude?

Back 9

Every time you try to perform a behavior ask yourself "What does my success or mistake show me I have learned so far?"

Front 10

Chapter 2: Anticipating Obstacles

What are eight tactics to deal with temptation?

Back 10

1) Avoid situations you know will be tempting
2) Ask your friends not to tempt you
3) Make a public commitment that you are going to change
4) Minimize the tempting quality of the situation
5) When you are in the tempting situation, distract yourself.
6) When you are tempted, remind yourself of your goal
7) Ask others to remind you.
8) Prepare "if...then" plans.

Front 11

Chapter 2: Anticipating Obstacles

What are Self Efficacy Beliefs?

Back 11

A self efficacy belief is your own estimation of your skill in handling some task.

What we believe about our ability to change affects how hard we try to change, and that in turn affects our success.

Front 12

Chapter 2: Anticipating Obstacles

6 Steps to increase Self Efficacy

Back 12

1) Pick a target you feel there is some chance of reaching
2) Focus on the process of change, not on the final goal. Hold a skills development attitude, practice the steps, and note how others do them.
3) Distinguish b/w past performance and the present situation.
4) Keep records of your progress. Pay close attention even to small improvements that you make.
5) Don't let emotion hold you back. Realize you can do it even though it makes you emotional.
6) Rank situations according to their difficulty for you and start with the easier ones.

Front 13

Chapter 2: Choosing a Goal

What are the 5 stages of change people go through?

Back 13

1) A period of precontemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance

Front 14

Chapter 2: Choosing a Goal

What is a Self-Contract

Back 14

Putting your self change goal you intend to work towards in writing and signing it like a contract

Front 15

Chapter 3: Why Observe Ourselves?

What are two reasons for careful self-observations

Back 15

1) What we believe and what is so are not always the same.

2) Self-observation provides information-feedback that allows us to gradually improve.

Front 16

Chapter 3: Structured Diaries

What is a structured diary and what do you recored in it?

Back 16

A structured diary is a record you keep of your target for change and also of its antecedents and consequences.

Write the who what where when and why of behavior in your diary.

Front 17

Chapter 3: Structured Diaries

What to record under Antecedents?

Back 17

When did it happen
Whom were you with
What were you doing
Where were you
What were you saying to yourself
What thoughts were you having
What feelings were you having?

Front 18

Chapter 3: Structured Diaries

What to record under Behavior?

Back 18

Actions, Thoughts and Feelings

What were you saying to yourself?
What thoughts did you have?
What feelings were you having?
What actions were you performing?

Front 19

Chapter 3: Structured Diaries

What to record under Consequences?

Back 19

What happened as a result?
Pleasant or unpleasant?

Front 20

Chapter 3: Recording Frequency and Duration

Two different ways you can record something?

Back 20

1) Simple Counting (freq and duration)

2) Positive and Negative Self-Recording (recording failures and success)

Front 21

Chapter 3: Rating the Intensity of Emotion

Give an example of a rating scale. What are the advantages of making a rating of some target emotion or feeling?

Back 21

Stress level 0-10

The advantages are you can learn interesting facts about yourself
By rating, you will be able to see progress.

Front 22

Chapter 3: Rating the Intensity of Emotion

How can you combine various systems for record keeping

Back 22

Combine a structured diary with a rating scale.

Front 23

Chapter 3: Practicalities of Record Keeping

Reason you should record target behavior as soon as possible

Back 23

Your count will not be accurate. As soon as the target behavior occurs, stop and record it.

Front 24

Chapter 3: Practicalities of Record Keeping

What can you do to make record keeping easier?

Back 24

Fit record keeping into the pattern of your usual habits

Front 25

Chapter 3: Practicalities of Record Keeping

How does one use written storage records?

Back 25

A written storage record is a permanent record of the actions you are recording. You can use temp methods to collect info (like portable 3x5 cards) then transfer to permanent record.

Front 26

Chapter 3: Practicalities of Record Keeping

What are the 4 rules of self-observation?

Back 26

1) Do the recording when the behavior occurs, not later.
2) Be accurate and strict in your counting. Try to include all instances of the target.
3) Keep written records
4) Keep the recording system simple. Fit it into your usual routine.

Front 27

Chapter 3: Practicalities of Record Keeping

What does it mean to say that self-observation is reactive?

Back 27

When a behavior is observed, it often changes. Behavior reacts to self-observation, and the effect is known as Reactivity.

Front 28

Chapter 3: Practicalities of Record Keeping

How can you use this reactivity to your advantage?

Back 28

The reactive effects of self-observation can be used to your advantage by causing a reduction in your unwanted behavior.

Front 29

Chapter 3: Practicalities of Record Keeping

What is negative practice, and in what kind of situation is it most useful?

Back 29

It is a practice performing problem. Practice a behavior while you pay close attention. This makes you aware of your behavior

Front 30

Chapter 3: Practicalities of Record Keeping

How do you record behaviors you perform absent-mindedly?

Front 31

Chapter 3: Practicalities of Record Keeping

do you record behaviors that occur while many other things are going on?

Back 31

?

Front 32

Chapter 3: Practicalities of Record Keeping

Suppose you don't want to make the records or forget to do so. What should your first plan for change be?

Back 32

Start recording and become self aware

Front 33

CH.3: Q18

Back 33

?

Front 34

CH3: Q19

Back 34

At least or until pattern is stable

Front 35

CH.3: Q20

Front 36

CH.4: Q4

Back 36

?

Front 37

CH.4: Q5

Back 37

?

Front 38

CH.4: Q6

Back 38

?

Front 39

CH.4: Q7

Back 39

?

Front 40

CH.4: Q8

Back 40

?

Front 41

CH.4: Q9

Back 41

?

Front 42

CH.4: Q10

Back 42

?