Self-Management

Front 1

Self-Management

Back 1

The personal application of behavior change tactics that produces a desired change in behavior.

Front 2

Skinner's Two-Response Conceptualization of Self-Control

Back 2

1. Controlling Response- affects variables in such a way as to change the probability of the other, the
2. Controlled Response.

Front 3

Applications of Self-Management

Back 3

1. Living a more effective and efficient daily life.
2. Breaking bad habits and acquiring good ones.
3. Accomplishing difficult tasks.
4. Achieving personal goals.

Front 4

Advantages and Benefits of Self-Management

Back 4

1. It can influence behaviors not accessible to external change agents.
2. External change agents often miss important instances of behavior.
3. It can promote the generalization and maintenance of behavior change.
4. A small repertoire of self-management skills can control many behaviors.
5. People with diverse abilities can learn self-management skills.
6. Some people perform better under self-selected tasks and performance criteria.
7. People with good self-management skills contribute to more efficient and effective group environments.
8. Teaching students self-management skills provides meaningful practice for other areas of the school curriculum.
9. It is an ultimate goal of education.
10. It benefits society.
11. It helps a person feel free.
12. It feels good.

Front 5

Antecedent-Based Self-Management Tactics

Back 5

1. Manipulating Motivating Operations
2. Providing Response Prompts
3. Performing the Initial Steps of a Behavior Chain
4. Removing Items Necessary for an Undesired Behavior
5. Limiting Undesired Behavior to Restricted Stimulus Conditions
6. Dedicating a Specific Environment for a Desired Behavior

Front 6

Self-Monitoring

Back 6

A procedure whereby a person observes his behavior systematically and records the occurrence or nonoccurrence of a target behavior.

Front 7

Self-Evaluation

Back 7

Comparison of performance with a predetermined goal or standard.

Front 8

Guidelines and Procedures for Self-Monitoring

Back 8

1. Provide materials that make self-monitoring easy.
2. Provide supplementary cues or prompts.
3. Self-Monitor the most important dimension of the target behavior.
4. Self-Monitor early and often.
5. Reinforce accurate self-monitoring.

Front 9

Self-Administered Consequences to Increase Desired Behavior

Back 9

1. Self-Management Analogs of Positive Reinforcement.
2. Self-Management Analogs of Negative Reinforcement.

Front 10

Self-Administered Consequences to Decrease Undesired Behavior

Back 10

1. Self-Management Analogs of Positive Punishment.
2. Self-Management Analogs of Negative Punishment.

Front 11

Recommendations for Self-Administered Consequences

Back 11

1. Select small, easy-to-deliver consequences.
2. Set a meaningful but easy-to-meet criterion for reinforcement.
3. Eliminate "Bootleg Reinforcement."
4. If necessary, put someone else in control of delivering consequences.
5. Keep it simple.

Front 12

Other Self-Management Tactics

Back 12

1. Self Instruction
2. Habit Reversal
3. Self-Directed Systematic Desensitization
4. Massed Practice

Front 13

Self-Instruction

Back 13

Consists of self-generated verbal responses, covert or overt, that function as response prompts for a desired behavior.

Front 14

Habit Reversal

Back 14

Consists of self-monitoring nervous habits and interrupting the behavior chain as early as possible by engaging in behavior incompatible with the problem behavior.

Front 15

Self-Directed Systematic Desensitization

Back 15

Involves substituting one behavior, generally muscle relaxation, for the unwanted behavior. The person practices relaxing while imagining anxiety-producing situations in sequence from least fearful to most fearful, then begins to introduce themselves to in-vivo situations.

Front 16

Massed Practice

Back 16

Forcing oneself to perform an undesired behavior again and again (this will sometimes decrease the future frequency of the behavior).

Front 17

Suggestions for Conducting an Effective Self-Management Program

Back 17

1. Specify a goal and define the behavior to be changed.
2. Begin self-monitoring the behavior.
3. Contrive contingencies that will compete with natural contingencies.
4. Go public with your commitment to change your behavior.
5. Get a self-management partner.
6. Continually evaluate your self-management program and redesign it as necessary.