Topic 20: Self-Management Flashcards
Self-Management
behavior modification procedures used by a person to change his or her own behavior
in self-management strategy, the person engages in a behavior that alters an antecedent or consequences of the target behavior or alternative behavior
Controlling Behavior
the target behavior that is influenced in a self-management project
Goal-Setting
a self-management strategy in which the person decides on and write down the desired level of the target behavior he or she hopes to achieve as a result of self-management procedures
Behavioral Contract
a written document that specifies a particular target behavior for a client and the consequences that will be contingent in a stated period of time
Short-Circuiting the Contingency
occurs when a person arranges a reinforcer for a target behavior in a self management project but then takes the reinforcer without first engaging in the target behavior, may also occur when a person arranges a punisher for a target behavior but does not implement the punisher after engaging in the target behavior
Social Support
a component of the habit reversal procedure in which a significant other praises the client for correct use of the competing response and prompts the client to use the competing response when the habit behavior occurs
in general, social support occurs when significant others are involved in implementing contingencies in the natural environment to help a person reach a self-management goal
Self-Instructions
self-statement that makes it more likely that a target behavior will occur in a specific situation
Self-Praise
making positive statements to yourself or providing positive evaluations of your own behavior after engaging in an appropriate behavior
What is self-management?
engaging in one behavior to control or prevent the occurrence of a target behavior
the personal application of behavior change procedures that produces a desired change in behavior
typically involves a conflict between short-term contingencies and long-term outomes
aka self-modification, self-regulation, or self-control programs
aka willpower or self-discipline
What is a controlling response?
the self-management behavior
behavior that influences future occurrence of the controlled response
What is a controlled response?
the behavior that you want to change (i.e. the target behavior)
What are some examples of self-management?
increased exercise
reduced tooth-grinding
decreased anxiety in taking tests
increased time spent relaxing after dinner in men with Type A behavior
What is goal-setting?
explicitly determining the criterion level of the target behavior and the timeframe for achieving it
achieving your goal can itself be a (conditioned reinforcer)
goals should be S.M.A.R.T.: specific, measurable, achievable, relevant time-bound
not always effective when used by itself
What is self-monitering?
person observes and records their own behavior as it occurs
often produces reactivity: the measurement of behavior itself causes a change in behavior
typically used with goal-setting
works better if data is public (vs private), and if monitoring is physically recorded (vs. not recorded)
What is the process of manipulating antecedents?
i.e. antecedent control procedures
e.g. women designated one chair to be her “smoking chair”, placed it so that it precluded conversation or TV watching; eventually put the chain in the basement and smoking decreased from 30 cigarettes per day to 5
What is a behavioral contract?
written document that specifies and defines the target behavior, what data will be collected and how, the criterion level of the target behavior, the time frame for achieving it, and contingencies that affect the target behavior
is a formal way of making a commitment to your goal
requires a self-management partner/contract manager/mediator
What are self-administered consequences?
manipulating reinforcers and punishers
person may take unearned rewards (“bootleg reinforcement” or “short-circuiting the contingency”)
may be difficult to punish yourself
What is social support?
other people serve as cues for the target behavior or provide natural reinforcers
What are self-instructions?
statements that tell yourself what to do, how to do it, or when to do it
What is self-praise?
statements of affirmative evaluations of your behavior
negative self-talk (self-criticism) is linked to depression
What are the steps of using self-management?
- decide to engage in self-management
- define the target behavior and competing behaviors
- set goals
- self-monitor
- conduct a functional assessment (e.g. ABC observations)
- choose appropriate self-management strategies
- evaluate change
- reevaluate self-management strategies if necessary
- implement maintenance/generalization strategies
What is willpower?
positive life outcomes are consistently associated with two characteristics: intelligence and self-control
What was the Hofmann et al. 2012 study on willpower?
205 participants in Germany given Blackberrys
were contacted at random times, and asked to report whether they were experiencing a desire (experience sampling)
most common desires: eating, sleeping, leisure, sex
were successful in resisting temptations only about 50% of the time
conclusion: self-control fluctuates
What was the radish experiment conducted by Roy Baumeister et al. in 1998?
participants asked to skip a meal and fast for at least 3 hours for a “taste perception” experiment
brought into the lab, which was filled with the smell of freshly baked chocolate chip cookies
participants sat at a table with a plate of warm cookies and a bowl of radishes
cookie condition: asked to eat 2-3 cookies
radish condition: asked t eat 2-3 radishes
next participants were given (impossible) geometric figure tracing problems
dependent variable: persistence (time spent before giving up) and number of attempts
no-food control: 20.9 min, 32.8 attempts
cookie group: 18.9 min, 34.3 attempts
radish group: 8.4 min, 19.4 attempts
conclusion: results were due to ego depletion
What is ego depletion?
after exerting self-control on one task, you will less effective on a subsequent self-control task
just like a muscle gets tired
What is the Baba Shiv & Fedorikhin 1999 experiment about willpower?
participants told tehy were in a memory experiment
were given a number to remember
group 1 (high processing resources): given seven-digit number
group 2 (low processing resources): given two-digit number
each participant was taken to another room to continue the experiment
on the way, they passed by a cart and were asked to choose one of two snacks to receive at the end of the study: chocolate cake or fruit salad
recited number they were given
results
group 1: 59% chose the cake
group 2: 37% chose the cake
interpretation: remembering seven digits requires more cognitive resources than does remembering two digits
the cognitive resources required for remembering reduce willpower for resisting the temptation of sweet treats
What was the Vohs et al. 2008 study on willpower?
part 1: students shown a variety of products (e.g. coloured pens, scented candles, coloured T shirts)
rating group: how often have you used each product? and rate 1-5
forced-choice group: which product would you choose?
part 2: given test of self-control, holding forearm in 1 degree C water as long as possible
rating group: 67.4 seconds
forced choice group: 27.7 seconds
decision fatigue: making decisions depletes willpower
What is the “Mardi Gras theory” that was tested in 2007 by Gailliot et al.?
does giving into temptation preserve willpower
all participants fasted and were divided into groups
milkshake group: given rich ice cream milkshake (made with full-fat cream)
low-fat group: given milkshake made with half-and-half (cream with half the butterfat)
control group: read out-of-date technical manuals
next, all groups performed a self-control task
results: both milkshake outperformed the control group
experiment was considered a failure
maybe it isn’t just a metaphor that willpower takes energy
that is, perhaps food energy (blood glucose) increases self-control
What are tasks used in experiments used to deplete willpower?
resisting cookies while hungry
writing down thoughts without thinking about a polar bear
suppressing emotion while watching the scene in Terms of Endearment in which a dying Debra Winger says goodbye to her children
What is the DeWall et al. 2011 study on glucose and willpower?
part 1: double-blind “taste test study”, participants were given lemonade
glucose condition: sweetened with sugar
placebo condition: sweetened with artificial sweetener
part 2: competitive reaction time task, which soon c=become impossibly difficult
results: all participants became frustrated
placebo group acted more aggressively toward their computer-based “partner”
however, glucose group were able to keep their tempers under control and continued to cooperate in the game, demonstrating greater willpower
What are some ways to temporarily boost willpower?
consume glucose/simple carbs (really short term)
consume protein/complex carbs (short term)
rest, relaxation, mindfulness, and meditation (short term)
What was the Oaten and Chang 2006 study on willpower workout?
“sedentary” undergraduates were given gym memberships
performed 2-month program of physical exercise, which required willpower
self-regulation performance measured by a laboratory task (computer-based visual tracking task while ignoring the Eddie Murphy video) and everyday behaviors
results: overall long-term increased willpower
decreases in perceived stress, emotional distress, smoking, alcohol and caffeine consumption
increase in healthy eating, emotional control, household chores, monitoring of spending and improvement in studying
What is the strength model of self control?
exerting willpower leads to ego depletion in the short term
but as you exercise your willpower, it increases over time, just like a muscle grows stronger
What are ways to strengthen willpower in the long-term?
keep track of your eating
exercising regularly
using a mouse with your weaker/non-dominant hand
speaking in complete sentences and without swearing
What is the de Ridder et al. 2012 study on applying willpower?
meta-analysis of self-control studies
people who score highest in self-control use it the least every day
that is, those with high self-control use it to create strong (beneficial) automatic habits
they structure their lives so that they do not need to expend willpower during the day
What are the pros and cons of the strength model?
pros: robust, reliable experimental support
cons: does not explain why people resist (or give in to) a particular temptation, alternative explanations may account for willpower effects (e.g. motivation: can paying someone overcome ego depletion)
What are some ways to keep your New Years resolutions?
pre-commit: prevent yourself from engaging in undesirable behaviors, increased response effort
use behavioral contracts
keep track: self-monitor your behaviors
don’t overreact to a lapse
reward often: reinforce your successes
