Self-management Flashcards
What is the definition of self-management?
Self-management occurs when a person engages in a behaviour at one point in time to control the occurrence of another behaviour at a later time (Watson & Tharp)
What are some techniques of self-management?
Set smaller goals so overall goal is more achievable
Cueing the behaviour makes it easier
Hold yourself accountable - record/track data
Social reinforcement
What is a behavioural deficit?
Failing to engage in desirable behaviours
What is behaviour excess?
Target behaviour is happening too much
What is the immediate contingency of not cycling enough (behavioural deficit)?
Eating and watching TV more appetitive in the moment, response effort, painful muscle aches
What are the delayed positive outcomes of not cycling enough (behavioural deficit)?
Being healthier, more energy, better physique
What are the immediate contingencies of gambling too much (behavioural excess)?
Adrenaline rush and sense of fun, low response effort, cues from friends
What are the delayed negative outcomes of gambling too much (behavioural excess)?
Poor finances, negative impact on relationships
What is the problem with delayed positive outcomes?
It is in the future so doesn’t exert a lot of influence
What drives behaviour excess?
Immediate contingency, not the delayed negative outcomes
What is temporal discounting?
The longer the delay between the behaviour and the reinforcer, the less likely the reinforcer will be reinforced
What is a problem for self-management?
Conflict between short-term contingencies and long-term outcomes
What are 5 strategies for self-management?
- Goal-setting and self-monitoring
- Antecedent manipulations
- Behavioural contracting
- Social support
- Self-instructions and praise
What are the three types of antecedent manipulations?
- Present the discriminative stimulus/cue for the target behaviour and remove the discriminative stimulus for the competing undesirable behaviour
- Arrange establishing operation for the target behaviour and remove establishing operation for the competing behaviours
- Decrease response effort for the desirable behaviour and increase the response effort for the competing behaviour
What is a problem with behavioural contracting when self-managing?
More likely to short-circuit the contingency - taking the reinforcer in the absence of the target behaviour