Self-Management

Question 1

Definition of self-management

Answer 1

Engaging in one behaviour to control or prevent the occurrence of a target behaviour
or
personal application of beh change procedures that produce desired change in beh

Question 2

Self management aka

Answer 2

Self modification, self regulation, self-control programs, willpower, self-discipline?

Question 3

Controlling vs controlled response

Answer 3

Controlling: behaviour that influences future occurrence of the controlled response (self management beh)
Controlled: beh that you want to change (target beh)

Question 4

Types of self-management strategies (7)

Answer 4

1. goal-setting
2. self-monitoring
3. manipulating antecedents
4. behavioural contract
5. self-administered consequences
6. social support
7. self-instructions and self-praise

Question 5

What is goal setting

Answer 5

Explicitly determining the criterion level of the target behaviour and the timeframe for achieving it
Achieving it can be conditioned reinforcement

Question 6

What is self monitoring

Answer 6

Person observes and records their own behaviour as it occurs
Often produces reactivity
Used with goal setting

Question 7

What is reactivity during self monitoring

Answer 7

Measurement of the beh itself causes a change in beh

Question 8

What is manipulating antecedents

Answer 8

Using antecedent control procedures

Question 9

What is a behavioural contract

Answer 9

Written document that specifies and defines the target beh. what data will be collected and how, criterion level pf the target beh, time frame, contingencies that affect beh
Requires self management partner/manager/mediator

Question 10

What are self-administered consequences

Answer 10

Manipulating reinforcers and punishers
But person may take unearned rewards = bootleg reinforcement

Question 11

What is social support

Answer 11

Other ppl serve as cues for target beh or provide natural reinforcers

Question 12

self instructions vs self praise

Answer 12

Instructions = statements that tell yourself what to do, how to do it, when to do it
Praise = statements of affirmative evaluations of your beh (vs self-criticism)

Question 13

Nine steps to using self management

Answer 13

1. decide to do it
2. define target beh and competing beh
3. set goals
4. self monitor
5. conduct a functional assessment (ABC obs)
6. choose self-management strat
7. evaluate change
8. reevaluate self management strat if necessary
9. implement maintenance/generalization strat

Question 14

What is ego depletion

Answer 14

After exerting self-control on one task, you will be less effective on a subsequent self control task

Question 15

What is decision fatigue

Answer 15

Making decisions depletes willpower

Question 16

How to keep new years resolutions

Answer 16

Precommit: prevent yourself from engaging in undesirable beh
Beh contracts
Self monitor (keep track)
Reinforce successes
Don’t overreact to lapse