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21 Cards in this Set
- Front
- Back
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Self- Management |
- when using behaviour modification procedures on yourself to change your own behaviour changes your own behaviour |
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WHY can't you make change in your own behaviours? |
- Desirable behaviour of focus (target behaviour) is not reinforced immediately/ effectively - competing behaviour immediately reinforced interferes with the target behaviour occurrence - undesirable behaviour of focus is immediately reinforced and/ or alternative behaviours not present to compete with undesirable behaviour - future outcome does not exert control/ influence on the occurrence (desired) or non- occurrence ( undesired) of behaviour at present |
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Immediate vs. Delayed reinforcement |
- the longer the delay between behaviour and consequence, the less likely the consequence is to function as a reinforcer for the behaviour - small immediate reinforcer has stronger influence than larger later reinforcer - Self management: take action to overcome the influence of immediate reinforcement for undesirable behaviour Delayed: trying to reinforce self at the end of the week- doesn't work, better to give self smaller goals |
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HOW? |
- engage in controlling behaviours to influence the future occurrence of the controlled behaviour |
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2 kinds of Behaviour 1. Controlled Behaviour |
- the target behaviour that is influenced in a self management project - the target behaviour eg. exercise more often |
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2. Controlling behaviour |
- the use of self management strategies in which the use of antecedents and consequences oaf a target behaviour and/or alternative behaviours are modified. |
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1. Behavioural excess 2. Behavioural Deficit |
1. of an undesirable behaviour. because it will have a negative impact on the person's life in the future 2. failing to engage in desirable behaviours such as studying, exercising and eating healthy |
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7 Self- Management Strategies 1. Goal Setting (one of most important) |
- involves writing down the criterion level of the target behaviour and time frame for the occurrence of the behaviour
-Eg. writing down the goal for the number of days he was going to run and the number of miles a day Controlled behaviour- read more goal setting: read 1 hour a day SMART GOALS: specific, measurable, achievable, realistic, time based |
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2. Self- Monitoring |
-you record each instance of the target behaviour as it occurs
- allows you to evaluate progress toward the goal - SM is often reactive- the act of it alone may result in a beneficial change in the target behaviour that is being recorded |
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3. Antecedent Manipulations |
-modifying the environment in some way before the target behaviour occurs to influence the future occurrence of the target behaviour
-increasing or decreasing the response efforts for the desirable or competing behaviour |
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4. Behavioural Contracting |
- written document in which you identify the target behaviour and arrange consequences contingent on a specified level of the target behaviour in a specific time period
-the behaviour of entering into the contract is a controlling behaviour designed to influence the future occurrence of the target behaviour |
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5. Arranging Reinforcers and Punishers 6. Social Support 7. Self Instructions and Self- Praise |
5. arranging contingencies of reinforcement or punishment without writing them into a contract. Eg. eat candy ONLY after an hour of studying 6. Others provide natural context or cues for the occurrence of the target behaviour or when they naturally provide reinforcing consequences EG. making arrangements to run with friends 7. talking to yourself in specify ways. Telling self what to do or how to do in situations that call for a specific target behaviour and immediately after the appropriate behaviour occurs recite self praise statements- "GOOD JOB" |
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9 Steps in Self- Management Plan 1. Make the Decision |
- make the decision to engage in self management - commit to action- - after a period of dissatisfaction with some aspect of your own behaviour you'll be more likely to change if you anticipate a positive outcome of your efforts |
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2. Define the Target Behaviour |
- identify target and competing behaviours
1. Target behaviour: study more (1 hour uninterrupted study 4x a week) 2. Competing Behaviours: watching netflix- which is immediately reinforcing - when a target behaviour is a behavioural deficit to be increased, you will seek to decrease undesirable competing behaviours. - when target is a behavioural excess to be decreased you will speak to increase desirable competing behaviours |
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3. Setting Goals |
-Goal is the desired level of the target behaviour to be achieved in the self- management project
- you identify an appropriate level of the target behaviour that will reflect an improvement in some aspect of your life -Get baseline of how much you are engaging in target behaviour if at all- then set intermediate goals after baseline. |
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4. Self- Monitor (may not need to go further than this) |
- observing your own behaviour
- taking Data, writing it down and recording own behaviour - record to establish a baseline level of the behaviour before implementing the self- management procedures - it is possible that the target behaviour will change in the desired direction as a result of self- monitoring |
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5. Conduct a Functional Assessment |
- to determine the antecedents and consequences of the target behaviour and competing alternative behaviours
- purpose of functional assessment is to understand the variables that contribute to the occurrence of nonoccurrence of the target behaviour and alternative behaviours |
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6. Choose appropriate self management strategies |
- must choose SM strategies to modify your target behaviour. strategies that manipulate antecedents to the target behaviour or manipulate antecedents to alternate behaviours that compete with the target behaviour - choose strategies that alter consequences of the target behaviour eg. - Antecedent manipulations, arranging reinforcers/ punishers for self, social support, self- instructions |
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7. Evaluate Change |
- continue to collect data through Self monitoring and evaluate whether your target behaviour is changing in the desired direction.
- if the target behaviour is changing as expected, continue to implement the SM strategies |
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8. Modify plan as required |
- re-evaluate self management strategies if necessary
- if target behaviour is not changing in the desired direction could be 2 problems 1. may not have implemented the self management procedures correctly 2. may have chosen inappropriate self management strategies in the first place |
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9. Implement Maintenance Strategies |
-once you achieve your goal in self management program- implement strategies to maintain the target behaviour at the desired level - the ideal situation is to stop using self management strategies and let natural contingencies of reinforcement maintain the target behaviour or alternative behaviours A) how to keep engaging in desired behaviour after goal is met B) how to fade out self monitoring C) how to fade out any of the self- management strategies- idea is that it becomes habit |
