Ch 29 Self-Management Flashcards
behavioral intervention used to help individuals gradually reduce fear, anxiety, or phobic responses to specific stimuli by pairing exposure to the feared stimulus with relaxation or neutral emotional states. based on principle of counterconditioning- replacing an unwanted emotional response with a more appropriate one (e.g.calm)
-gradual structured exposure to the feared stimulus
-pairs with relaxation techniques or non-aversive experiences. each step is paired with reinforcement
e.g. child is afraid of vacuums
1.look at a picture of vacuum
2. see vacuum unplugged
3. sit near unplugged vacuum
4. hear vacuum turned on briefly
systemic desensitization
behavior change strategy where the individual takes control of their own behavior by using behavior analytic techniques to monitor, regulate, and reinforce their actions (being both the controller and the controlled)
e.g. tracking your own behavior with studying durations, comparing your performance to a set goal, delivering your own reinforcer to yourself when goals are met, using an alarm to remind you to study
self-management
self-management strategy where an individual observes and records their own behavior as it occurs. helps individual become more aware of their actions and is often used to increase desirable behaviors or decrease problem behaviors
e.g. tracking how much water you drink in a day
self-monitoring
self-management strategy where an individual uses verbal prompts or statements (spoken aloud or silently) to guide and regulate their own behavior. These statements are often used to teach, remind, or motivate oneself to complete tasks, follow rules, or make better choices
-involves talking to oneself to influence behavior (overtly/aloud or covertly/silent inner speech)
e.g. telling yourself “ignore distractions, focus on my work.”
self-instruction
self-management strategy where an individual assesses their own behavior by comparing it to a pre-established goal or standard. helps individuals become more aware of their performance and encourages accountability, independence, and behavior change
-helps with goal setting and tracking
-encourages accurate self-monitoring
-builds confidence and self determination
-promotes self-awareness and responsibility
self-evaluation
a person’s ability to delay immediate gratification or inhibit impulsive behavior in order to access a larger or more valuable reinforcer later. involves choosing a delayed but more beneficial outcome over a smaller, immediate one.
-involves choice-making between two consequences
-can be shaped and supported through self-management strategies
e.g. an adult resists checking their phone during work to stay focused
person avoids spending all their allowance immediately so they can save for a bigger purchase
self-control (impulse control)
a choice between a smaller-sooner reward and a larger-later reward, where behavior is controlled by arranging variables to favor the larger-later outcome
e.g. person puts their phone in an other room (manipulating environment) to focus on studying for a future reward (good grade)
adult sets rule “if I study 3x this week, I can go out with friends on Saturday” influencing their own behavior to reach a long-term goal
self-control (Skinner’s analysis)
teaching strategy in which the same target response is taught or practiced repeatedly in quick succession, with little or no break between trials. commonly used in early skill acquisition when trying to strengthen a particular response
-same target/skill is presented many times in a row with minimal delay between trials.
-increases fluency and accuracy through repetition
massed practice
behavioral intervention used to reduce unwanted, repetitive behaviors by teaching the individual to become aware of the behavior and then engage in a competing response- a behavior that is incompatible with the habit
-uses differential reinforcement and competing response training
e.g. teen who bites their nails practices squeezing a stress ball
child who pulls hair practices squeezing their hands when they feel the urge
habit reversal
process in which the value of a reward decreases as the delay to receiving that reward increases. aka the longer you have to wait for a reward the less valuable/reinforcing it tends to become
-describes how people often prefer smaller, immediate rewards over larger, delayed ones
-explains impulse choices
-involved in self-control vs impulsivity
-useful in designing interventions that gradually increase wait times
e.g. engaging in problem behavior for immediate escape rather than waiting for a break
delay discounting
