Reading Activity Week #10 (Due Tuesday)

The first thing I will evoke into my memory from this chapter is that self-directed behavior refers to us individually managing our own behavior. This is easy for me to remember because I emit this everyday in avoiding chocolate. The second thing I will evoke into my memory from this chapter is sometimes self-directed behavior can be hard, especially when don’t have enough self control to make it work. We often need others to help reinforce the goal we are trying to accomplish. This tells me that I may need to elicit help in friends when I feel changing a behavior is difficult. The third thing I will evoke into my memory from this chapter is when I set a goal I need to be specific. When I am specific I can pin point the target behavior that I want to change and focus more on changing it.
One thing I found desirable about this chapter is information it gave. I have found myself in the past making goals and not being able to fulfill them because they were too broad. I need to focus on target behaviors and create steps to succeed with my goal. I found that this chapter was very helpful and didn’t find anything undesirable about it. The only thing I felt it did to disappoint me is call me out on my own goals.
While reading this chapter I thought about the goals I have now and whether I am doing everything it takes to make it. I found that I may be too broad in some and might need help of others to reinforce me.

The first thing I will evoke into my memory from this chapter is 6 steps in changing behavior, they are setting a goal, defining a goal as a set of specific target behaviors, keep a record, graph a baseline, determine the contingencies, determine an antecedent, and implement and adjust the contingences . This is desirable to know so that I can go through each one and make sure I am doing everything correct. The second thing I will evoke into my memory from this chapter is that target behaviors that are manageable and more common in our lives will be easier to manage. This helps me determine whether I can accomplish my goal or not. The third thing I will evoke into my memory from this chapter is a graph can help make my behavior change a success. This tells me I should start using graphs so I can visualize my progress or lack of progress.
I found this chapter to be desirable considering it tells use the steps we need to take to have more success in changing our behavior. It lists the steps and explains what they mean and why they help. The thing I found undesirable however is some of the steps could be too much for a person to actually do, for instance the graph. Someone might not have time to complete a graph and chart every day. In this case you need to be highly motivated to change your behavior.
While reading this chapter I thought about the steps I am lacking in and what I need to do to stay motivated in emitting these steps.
A behavior that I want to change in myself is being less sarcastic. I present a lot of sarcasm in my daily life and want to extinguish it. My friends and family become satiated by it fast and it results in aversive consequences. When instances occur where sarcasm seems easy for me I need to thing about the disgust that will follow and it will help me avoid the behavior.
Terms: behavior, disgust, evoke, emit, elicit, motivation, self-directed behavior, contingencies, antecedents, desirable, undesirable

Section 4.1

1. The first thing I will emit to remember is that self-directed behavior refers to us setting our own goals and controlling our own reinforcers/punishers. We use our free will to choose a behavior that we want to decrease or increase. Everyone has their own personal goals they want to reach. However, behaviors can also be directed by others known as other-directed behavior. One aversive issue with other-directed behavior is it might seem manipulated.
2. The second thing I will emit to remember is several New Year’s resolutions fail because they are way too broad. One aversive issue with this is lacking specific target behaviors. Another issue is involving punishment rather than reinforcement.
3. The third thing I will remember is with behavior modification we need a clear short measureable target behavior. This is important because we need to know exactly what is being measured. It is also important to make sure the behavior is manageable within the person’s life. This will make the process more easy and pleasant.

One thing I found pleasant about this section was learning why New Year’s resolutions usually don’t work. I will keep this is mind and hopefully become more successful next time I try it. There wasn’t anything I disliked about this section, especially with how short it was.

An idea that came to mind was why I wasn’t successful when trying to change a behavior. I think my behaviors were too broad and I need to focus on a better reinforcer. Another idea that came to mind was having others help me change my behavior.
Section 4.2

There are six steps involved in changing a behavior

1. The first thing I will emit to remember is from Step one: setting a goal. It is important to have a behavioral goal that reflects specific behaviors. If the behavior is too broad it than becomes a behavior class and becomes more difficult to change. When setting a goal you should base it on increasing a desirable behavior instead of decreasing an undesirable behavior. This avoids the need for punishment and uses reinforcement instead.
2. The second thing I will emit to remember is from Step three: keep a record. To make sure you are successfully changing your behavior you should keep record. One way this could be done is keeping a behavioral diary. This allows you to look back and see your progress and use the ABC’s of behavior. It is best to write notes in your diary as the behavior is occurring so you don’t forget it.
3. The third thing I will emit to remember is from Step five: determine contingencies. This determines contingencies such as effective reinforcers and how and when they will be delivered. It is important to have a continuous reinforcement and make sure the reinforcement doesn’t become satiated. One solution to satiate is to change the reinforcement schedule. It is important to know you can always change the reinforcer as you go along.

One thing I found pleasant about this section is being able to go through each step individually. This allowed me to have a good understanding of each step. There wasn’t anything I disliked about this section. I found it more difficult to come up with my own examples throughout this section.

An idea that came to mind was what steps I wasn’t doing right when trying to change a specific behavior. Also I need to focus more on reinforcement than punishment. This will help changing my behavior become more successful.

Some behaviors I might want to change is eating less, working out more, and studying more (behavioral classes). Some target behaviors would be eating a certain amount of calories each day, not eating junk food with high calories, working out for 30-45 mins. Of cardio every day, walking a mile after eating dinner every other night, and studying an extra hour for every time I have a test.

Terms: emit, elicit, behavior, self-directed behavior, reinforcer, punisher, other-directed behavior, aversive, reinforcement, punishment, target behaviors, behavior modification, pleasant, behavioral class, desirable behavior, undesirable behavior, contingencies, continuous reinforcement, behavior diary, satiated, and reinforcement schedule

4.1

1. The first thing from this chapter that will elicit the behavior of remembering is the difference between other-directed behavior and self-directed behavior. Other-directed behavior is when others control the availability of reinforcers and self-directed is when we direct our own behaviors and reinforcements. The next thing I will remember has to do with New Years Resolutions and why they fail. I know now that they fail because they tend to be too broad and represent a behavioral class and not a target behavior. It is hard to follow something when there is no clear lines as to what you want to achieve which is why so many peoples new years resolutions fail. The last thing I will remember is that is it better to redefine alternative behaviors. This is because the unwanted behavior cannot take place at the same time as the new one. This is called differential reinforcement of other.

2. I like the use of self-directed behavior over other-directed behaviors. To me it seems less intrusive and manipulative. In other-directed behaviors I don't feel that the person with the unwanted behavior has much say in it. Some one else has a problem with their behavior and seeks to change it. But what if that the person was functioning fine with the behavior? This is why I like self-directed behavioral changes because the person recognizes a problem in themselves and seeks to change it. It is all voluntary and based on their own motivation to change. I understand that there is more room for failure in this case but it seems more ethical to me if a person is driven by their own desires rather than someone else's.

3. One thing that bothers me from this chapter is that every year peoples new years resolutions fail but no one ever really steps back to understand why. It is almost assumed from the beginning that they will fail. I just think that if people thought about it a little more they would see that their goals are not specific and there is no way to accomplish something that essentially has no definition.

4. After reading this section I had some ideas about my own behaviors. I looked back onto goals I had set in the past and was able to see and understand why they failed or did not turn out the way I wanted. I was not specific enough. I always just wanted to lose weight, but this has no definition. I know that to attempt my goals now I need to be specific in my target behaviors if I ever wish for them to be successful.

4.2

1. The first thing that will cause be to elicit the behavior of remember from this section was the necessity to define specific goals. I remember this because it was thoroughly discussed in the previous chapter and is now being reiterated as the second step to self-directed behavior. Within the specifics behaviors must be precise, manageable, measurable, and fit within the practical scope of our daily lives. The next thing I will remember has to do with the third step which is recording behaviors. I know that you have to take down behaviors as they happen because if you wait to long your records might be lacking or over exaggerated. It is best to mark them down as they happen. Sometimes are memories fail us. The last thing that I will remember is to be able to adjust contingencies. Sometimes your goal might not work out right away and will call for some adjustment. It is important to know that this is normal and be able to adjust accordingly without giving up. You may need to change your reinforcer or the reinforcement schedule. By being flexible you are giving yourself a better chance at success in your self-directed behavioral change.

2. One thing I really liked from this section was step five and determining your own contingencies. I like the idea that you can guide your behavior with something that you enjoy doing or receiving. It is a good feeling to be accomplished and treat yourself to whatever you choose. You must define what it is and when it will be administered. If it isn't working in the beginning you can tweak it until your reinforcer is successful. Sometimes it is best if the contingency is related to the behavior, other times it may not be necessary.

3. One thing that was not my favorite was was step 4 and graphing. It's not that I don't like it because it is hard, I just don't enjoy making graphs. I know that it is an essential part of the steps to measure and track your behaviors as they occur and I will do them because they are necessary, I just don't enjoy doing them.

4. An idea I had while reading was that now that I know the steps I feel that I can follow them and apply them to previous goals I had set for myself. They seems pretty straight forward and all it takes is some dedication and motivation to change to make them work. All I have to do is plug in what I want into each step.

Some general behaviors that I would want to change would be to work out more, lose some weight, and volunteer more. These are all broad behavioral classes that are a start.
Specifically I could work out more by going for a 30 min run 5 time a week and twice a week doing strength training for 30 min. To lose weight I could count calories to consume no more than the recommended daily intake, as well as eating the recommended amount of vegetables, proteins, grains, and fruits instead of high fatty foods. To volunteer more I could take two evenings out of my week and go volunteer at a local shelter or some other local organization. These would be more effective and more helpful to completing the 6 steps to self-directed behaviors.

Terms: other-directed, self-directed, differential reinforcement of other, reinforcers, target behavior, elicit, goals, contingencies, unwanted behaviors, reinforcement schedule, general behaviors, specific behaviors

Posted for DT:
4.1
One of things that learned from this chapter is the term self- directed behavior. It occurs when we exert our free will to choose a behavior that we want to increase or decrease. We are free to make our own goals and structure our own behavior. We have our own goals that we want to reach so this is the term where we can make our own goals for ourselves. The other thing I learned was also another term called other-directed behavior. It is when others control the availability of reinforcers. This behavior is mostly common in classrooms, work, or low functioning adults. The last think that I remember from this chapter when naming a goal that you set for yourself that changes your behavior, you need to be specific! You need to be specific because so everyone can understand or recognize it if they were told what the target behavior was. You need to be detailed on how you can reach this you can’t be straight forward in your answer otherwise the goal won’t even get you motivated to do it. What I really liked about this chapter was going through and describing some of the top New Year resolutions. Reasoning is that cause some of those I had put down for some of my resolutions, so it made me think on how detailed I could be and if I was really specific enough that I could make this happen so that there could be a reinforcement for me but also to make sure that there really isn’t a punishment. There wasn’t anything I didn’t like about this chapter cause I thought it was a great learning experience and it made me think on how descriptive I have been when setting goals and if I ever added strong target behaviors. Some ideas that came into my mind when reading through this chapter was how I’m going to define my goals or my New Year resolutions. When I come up with my New Year resolution this year I’m going to follow some of the steps that I learned from in this chapter and come up with a good resolution that will have good target behaviors for me to focus on throughout the year.

4.2
In this chapter I learned about the 6 steps involved in changing a behavior. With all the steps that were mentioned in the chapter the three main things that I’ll remember from this chapter is one is to keep a diary. Keeping a diary of how your process is going and to write down notes to tell you on what you all did today that lead you to do your goal and what were your thoughts about it. It’s better than just keeping it all in your head. Don’t just save write it all down at night. Take like a sticky note and write down your thoughts or send it in a text message so you remember right from that moment of what you were thinking of. The other thing I remember from the chapter is to define/ specify the goal as a set of target behaviors. Once you have set your goal you need to define one or more target behaviors that will help you accomplish your goal. When you are describing them you have to be precise, manageable, measurable, and fit with the practical scope of our daily lives. The last thing I remembered from this section was the last step on implement and adjusts the contingencies. Which means once all the steps are taking place and you’re doing them for a couple of weeks then you realize something isn’t going right or it isn’t achieving your goal, then you need to come up with backup plans on how you can change up some of the steps to make sure you reach your goal and you see process. The one thing that I really like about this chapter was that I got to go through the steps with examples to look at. There was nothing that I didn’t like about this chapter because I liked all the examples and how you used another person’s goal to help me understand the process of each step. Some ideas that came into my mind when reading through this chapter was I’m going to use these steps to follow up on my goal to see how I’m doing and if it will actually make me achieve my goal.

The behavior that I really want to change is to get good grades. I’ve been feeling lazy and not having the motivation to get stuff done. I’m going to follow the six steps so I can change my behavior because I’ve been changing my methods already and it just hasn’t seemed to work. I’ve been setting goals on studying each subject for and hr. a day, making flash cards or study guides, and reading outside material that the teacher may not have addressed in class. I’m going to try to this new technique for my goal and see how it pays off at the end of the semester but as of right now it is working great and I’m understanding a lot more and I do have more time to do stuff with my friends and don’t have to worry so much about getting homework done at the last minute or being behind.

Reading Response Section 4.1
As I read section 4.1, I was again reminded of goals. Prior to registering for a Behavior Modification course, I believed that goals help motivate behaviors, and I continue to value that notion as a semester continues. I may remember other terms that were introduced in the assigned reading as well. Self-directed behavior is defined in the ABC’s text as monitoring one’s own behavior as a way to modify them and adapting accordingly. Another term that was introduced was other-directed behavior. As the section continues, it is noted that some goals or resolutions “fail” because terms used to define them may be too broad (more thoughts regarding this are seen below), however, I felt that other-directed behavior was extremely vague. The text says that within this idea, “others control the availability of the reinforcer.” Other what? Other individuals? Other ideas? Other animals? I entertained a thought that there may be a thin line between external and internal variables that motivate one’s behavior. To say that an(other) is “controlling” a reinforcer seems a bit broad, if I may. I may also remember that it is mentioned that some persons may find this idea unsettling. One thing I liked in this section was the clarification that “quitting drinking” may refer to coffee, soda, or chocolate milk. One thing I did not value in the section was examples used to describe spending time with family and friends. As I realize these are merely examples, I did not relate these behaviors as ones that I would like to increase. I do not relate TV, Xbox, internet, cell phones, or going out drinking as positive activities that I would like to motivate within myself or my loved ones. As I read, I thought about goals and the idea of them “failing.” I do not believe that goals fail because of terms used to describe them. I feel that motivations, ideas and decisions may be predictors of outcomes.
Response to section 4.2
Prior to reading this section, I read the section prior and thought about how others view behavior modification. From section 4.2, I remember that it is written that there are 7 steps involved in motivating self-directed behavior. The steps that are listed are: Set goal, Define the goals as a set of specific target behaviors, keep record, graph a baseline, determine contingencies, determine antecedents, and implement and adjust contingencies. Of these steps, I value setting goals and keeping records the most. I may remember that it is stated that target behaviors may be precise, manageable, measurable and fit within practical scope of individual lives. I may also remember how important journaling may be. I liked the idea that modifying environments may help elicit desired behavior. I did not value the thought of e-mailing family and friends rather than writing letters in an attempt to write more. I like letters. I thought about one of the first sentences mentioned in the section. The text says: “Don’t ask me why you would want to but I had a friend in grad school (with a name) who wanted to write more because he someday wanted to write a book.” I guess I just didn’t understand that. Don’t ask who why I would want to write more? Is (Name) involved in why I would want to write more because he someday wanted to write a book? I got confused. And congrats to said friend in grad school who co-authored 5 books! That is a commendable behavior, I believe.
Terms used: goals, behavior, modification, elicit, self-directed behavior, other-directed behavior, antecedent, journaling, motivation, ideas, environments, reinforcers
SMW
10.23.2012

4.1
1. The first thing that I will remember is that self-directed behavior is what we use when we try to change a behavior in ourselves. In self-directed behavior we rely on ourselves to fix the behavior and we may even administer the punishment or reinforcement depending on the situation. The consequences of our actions are up to us to control. We may use this to help up either change a behavior for us, because it bothers others, could lead to trouble, or because it is illegal.

2. The second thing that I am going to remember is that other-directed behavior is when others control the availability of the reinforcers. An example of this would be if we didn’t have the ability to control our reinforcements and punishments. You may want someone else to be in control of that aspect of our life to make it easier on you to fix the behavior. Also this way of changing a behavior is more acceptable by the public then other types of behavior changes.

3. The third thing that I will remember is that in order to be successful it is very important to come up with a very exact target behavior. When someone tries to change a behavior it does them no good to just say they want to exercise. In order for it to actually benefit the person they need to be exact about the target behavior like saying, I want to emit the behavior of a cardio workout for 30 minutes 3 times a week.

4. I found it interesting to find out that there are 63,800,000 results for New Year’s resolution when you search for the definition. I think that this is interesting because I know so many people who create a new year’s resolution but fail to ever fulfill it. I am starting to believe that if they took this class or understood reinforcements and punishments they may have had a better chance at being successful.

5. There really wasn’t anything that I disliked or didn’t agree with. I instead also liked the part in the chapter where it explained how to change a behavior where you would punish yourself to a way where you can make it reinforcing.

6. After reading this section I thought about my friend who is trying to quit smoking for like the 13th time and how she has been failing at it over and over again. I have tried to help her by telling her to set up a reward system for each week she doesn’t smoke and it was going really well till her husband slipped up and smoke so she took that as both her and her husband failed and she started smoking again.

4.2

1. The first thing that I am going to remember after reading this section is that there are 7 steps to changing a behavior. The steps are 1) set a goal, 2) define the goals as a set of specific target behaviors, 3) keep a record, 4) graph a baseline, 5) determine the contingencies, 6) determine antecedents, 7) implement and adjust the contingencies. When using these steps there is a better chance of you being successful when trying to change a specific behavior.

2. The second thing that I am going to remember has to do with target behaviors. I am going to remember that a target behavior needs to be precise, manageable, measurable, and that it fits with the practical scope of the person’s daily life. It has to be manageable because if it isn’t then you don’t have a chance of fixing it. By manageable it basically means that it has to be possible and practical.

3. The third thing that I will remember has to do with recording the behavior and graphing it. I will remember that when trying to change a behavior I need to know my baseline performance, or what we are currently doing. A way of figuring that out would be to keep a behavioral diary. After you have created your diary and can graph your results. There are many different types of graphs that can be used to show you how you have been doing. It is just important to pick something that will make sense to you when you have charted it.

4. I liked that throughout this section it followed one example about Kyle. I think that it is easier to understand what the section is trying to explain to you when it follows along the same storyline. I also liked that this section just built on top of itself.

5. Again there isn’t anything that I actually disliked about this section. I thought that it was easy to understand and follow. Another thing that I will remember about this section is to never give up if things don’t go smoothly.

6. After reading this section I thought about how I have been counting my calories. Well I was I should say. I stopped a week ago and need to start doing it again, and I think this class is about to help me do that if I read the topical blog correctly.

Some behavior that I would like to change would be going to be earlier, and eating either healthier or not as much. I want to change these because I have been really tired lately and I feel like I need to keep myself looking good. For the first thing my target behavior would be to get into bed by 10:30 on week nights and not to let myself read past 11:15. The other behavior I have been trying to do. I keep a diary on my fridge of foods I ate and how many calories are in them. My goal is to not exceed 2000 calories a day, but I would like to stay under 1600. If I do exceed 1600 I don’t usually feel too bad as long as it doesn’t get to 2000. I am having trouble with this because when I eat healthy my calories can go up really fast, but I am eating healthy so should that really go against me?

One of the first things I will remeber is about directing your behavior is manageable and can be reinforced. Although reinforcement is the preferred technique, punishment may have to be used to elcit my behavior. Another thing I learned and will have to remember is when you choose a target behavior you wish to condition yourself, you must be specific about the behavior so you can operantly reinforce or punishment. It is very important for the antecedent, behavior, and consequence to make sure you are modifying the behavior. Some target behaviors do not make it to extinction because they are not will defined, and extinction burst will occur with worse consequences. This is one of the things I learned that the better defined and directed you are with your self-directed behavior modification, the more you will benefit from. One of the things I really liked was that we are able to behaviorally change ourself with self-direct behaviors. This gives hope to those who wish to change a target behavior about themesels and emit the desired response. One of the things I disliked is that a few of my target behaviors that I wish to change are going to have to reinforced with punishment techniques which are aversive. Some of the behaviors that I do which I wish to change go through extinction burst and satiation points, but after a undesirable amount of time has passed. Some of the ideas that came to mind were the behaviors that I wish to change, how the antecedents are powerful reinforcers for me.

I enjoyed reading this chapter and the steps it takes to modify your behavior. One of the things I learned was the 6 steps plus one which is to make adjustments to your plans. You must start making a behavior diary which will mark your behavior baseline so you can start measuring your changes. Another thing that I learned was the strength of antecedents and how much power they can possess on people by eliciting conditioned responses of people. This is one I am having particular problems with and will need to have the behavioral intervention asap. Another thing learned was that when you choose and define your target behavior you wish to change, make the changes manageable and not far fetched. This is an important component to redirecting your behavior. One of the things I liked was that the steps are organized and can be used and implemented with motivation. One of the things I did not like is that it can take awhile to adjust and fix your target behavior you wish to change. The incontigencies of your plan make to awhile before they are properly used. Fixed intervals may work at first, but then intermitten may be the next step. This chapter has me thinking of the behaviors I wish to modify and how to start preparing for the changes.

Generally speaking I have some behaviors which I would like to change, playing too much chess online, working out every night before bed, studying more/reading, writing more, more studying for my stats class. A lot of these behaviors prohibit me from reaching my full potential growth as a social scientist, they must be broken if I am to achieve my potential.

Terms: antecedent, behavior, consequence, elicit, emit, satiation, target behavior, condition, self-direct, extinction, extinction burst, reinforce, punishment, operant, desired, undesired, aversion, behavior diary, behavior basline, behavioral intervention

General behaviors I would like to change would be to eat better and not procrastinate on my homework. A specific behavior I would love to abide by would be to get eight hours of sleep every night.

Section 4.1:

One of the things that I will remember from this section is self-directed behavior is eliciting to punish or reinforce a target behavior. Rather than manipulating others we are exercising free will to increase or decrease a behavior. We are able to change habits through self-direct modification. Secondly, I will remember that New Year's resolutions fail because they are to vague and they may involve punishment instead of reinforcement. It's important to know have a specific goal and reinforcer in mind. Lastly, I will remember differential reinforcement of other and how taking a previously punishable behavior and changing it to a reinforcing behavior will have the same results but making it more enjoyable to achieve it.
I really liked reading about how New Year's resolutions fail because they are too broad. This is the same for all goals that are not specific enough and it's important to remember this when setting new goals. I found this section to be informative and there was nothing that I didn't enjoying about reading this section.
Ideas that came to mind were what goals have I set in the past, which goals have I achieved, what goals am I in the process, and what goals do I need to set?

Section 4.2:

One of the things I will remember in this section is making sure that my goal is achievable, detailed, and easily obtainable in my daily life. It's easier for my to reach my goal if I don't feel as though I am being punished. Secondly, I will remember from this section is making sure that I record my behavior to get a baseline before I start changing my behavior and to keep a daily record of my behavior so that I know when I am able to reinforce myself. Lastly, I will remember from this section is that it's ok to adjust the contingencies. If the process is not working now it's never going to work. I like knowing that I have the ability to do this and not feel as though I have failed.
The one thing that I really liked about this chapter and why I couldn't find anything that I disliked, is the detailed steps in self-directed behavior. I found it to be much easier to understand why you have to follow these steps in order the change a behavior.
The ideas that came to mind where the same as the previous section.

Behavioral classes I would want to change is eating healthier and budgeting money better. I already eat fairly health now but I could always use improvement by limiting my carbs to a certain amount daily or limiting my alcohol intake to three drinks if I go out so I don't make bad food choices after the bars. As for budgeting money, I could limit myself to $100 a week for expenses, not including gas or bills. This would help me to save for Christmas and the future.

Terms: Self-direct behavior, elicit, punish, reinforce, target behavior, differential reinforcement of other, baseline, contingencies, behavioral classes

Sections 4.1

The three things that I will remember from this chapter are as followed. I will remember self-directed behavior because it reminds me of what I do every day, but do not know the right term for it. One of those behaviors is me emitting doing my homework. I rely on myself to do my homework and the reason I do it is because, I want a better grade. This then becomes an adaptive pattern of behaviors that will eventually occur automatically and routinely as part of my daily life. I will also remember the distinction between behavior modification that we are currently learning about and self-directed behavior. That type of behavior modification we might find in an elementary school classroom that we rely on ourselves to manage the behavior and in most cases administer the consequences, which we’ve previously discussed as self-reinforcement. As I read this section, what I came to like was the four reasons to why we should change our behavior. Many of us do not recognize that, what we do at times irritates others. Listening to loud music with headphone on in the computer lab does not show respect to other students who are trying to concentrate. I do not dislike anything in this section because the reading was well understood. Some ideas that came to mind while reading this section was that, even though we tend to rely on rules to stand up for ourselves, we do irritates others as well.

Section 4.1

The three things I will remember from this section are as followed.I will remember other-directed behavior because, the whole scenario of direction someone else' behavior such as an adult is seen as creepy in the society in which we live. For me, I do not like this type of behavior because I won’t want someone telling me what to do all the time. I comprehend if someone emits a behavior that’s aversive, they will have to be corrected, but I won’t want to be corrected every time I emit a behavior. I will also remember self-directed behavior because it is important. We use self-directed behavior when we exert our free will to choose a behavior that we want to increase or decrease. With self-directed behavior, we are free to make our own goals and structure our own behavioral interventions and contingencies. I will also remember target behavior because as this section puts it “if we are going to reinforce or punish a behavior, we have to target that behavior for us to know if it occurred or not (Section 4.1). I like this behavior because it exemplifies the kind of behavior that needs to be punished. As stated earlier, I dislike other-directed behavior because of the manipulations that occurs along with it. As I read this section, what came to mind was the development of these terms. Smart people in the old days made our generation much easier and much knowledgeable about the society in which we currently live.

A behavior that I might want to modify will be frustration. I get frustrated when certain things are not emitted the way I intend it to be. I will need to punish this behavior due to the fact that my family and friends are not satiated with me; as a consequence they have an aversive response when I come around. I also will manipulate the factor of demanding. I tend to react towards situations so quickly instead of thinking about it. These behaviors, I will need to manipulate in order to get a good response from my siblings and friends.

Terms used:

Self-directed behavior
Emitting
Adaptive pattern of behaviors
Behavior modification
Consequences
Self-reinforcement
Other-directed behavior
Target behavior
Exemplifies
Manipulations
Emitted
Satiated
Punishes
Consequences
Aversive respond
Manipulate
Target Behavior

4.1
One thing I remember reading from this chapter is what other-directed behavior is. This is when others have control over the availability of reinforcers. Most people feel that this is very manipulative and a little creepy, but under the right context or circumstances it is more generally accepted. Sometimes we do not have enough self-control to manage the reinforcement by ourselves. This made me think of how a lot of people need a workout buddy in order to achieve their goal of exercising more. It’s like peer pressure, by having someone else to help emit a desired behavior. We need the extra push to get ourselves to workout.
Another thing I remember from the reading is the opposite of other-directed behavior, self-directed behavior. This is what happens when we choose to willingly increase or decrease a behavior. We are making our own goals and constructing our own behaviors. Self-directed behavior is part of growing up and learning to be mature. We start to become more and more responsible for our decisions and behaviors.
I also thought that the part about how important it is that the target behavior is clear and concise as well as easy to be measured was important to remember. By defining a solid, good target behavior we are completing the most important step in changing our behavior.
I really liked how the chapter tied in New Year’s resolutions in when discussing self-directed behaviors. Everyone has some type of goal they want to reach. Usually people do not fulfill their resolutions, but with the help of behavior modification this could be fulfilled!
I disliked reading about alternative behaviors. I found it difficult and could like to have it explain more in class. It is easy to say you want to change something, but how is the hard part.
This reading made me think of how many times I have set a resolution or goal for myself and not completed it. It seems that I usually need more other-directed behavior in order to meet my goals successfully.

4.2
I think it is important to remember is to set a goal and keep it broad if that is what you want. It you don’t want your goal to be specific than don’t make it that way. If I want to increase how often I write in general whether it is on Facebook, e-mail, blogging, or paper writing than leave it that way. It seems like we always talk about makes everything so specific, so reading about making something broad sparked my interest.
Something else important to remember is to keep a record. If you have a record you can track your progress and maybe even be able to see how you can make more progress. You will be able to graph your data from these records. You need to make this easy and manageable.
Another important thing to remember is to determine the antecedents because they help to elicit behaviors. They take a part in directing our behaviors. Small changes in our environment can make a big impact.
I really liked the section on implement and contingencies. This is where we all fall short. We try really hard at first and keep our records up, but over time we start to stop. The more specific your goal is the easier it will be to log and keep a diary of when the behavior happens.
I disliked reading about target behavior because I feel like I have read about it a little too much. It has been emphasized over and over, so I’m starting to lose interested when it comes up in the reading.
This chapter made me think about how easy it is to make a goal and not keep up and follow through with it. It seems so easy and great when we say we will start doing something, but it is much easier said than done.
I would also like to work on my time management skills. It will be like I’m not doing anything else to other people, but my behavior will be changing and being more effective for me and leave m less stressed at the end of the day.
I would like to start eating better and exercising more. These need to be worked on gradually over time. They will require a lot of self-directed behavior and probably some other-directed behavior from my friends.

Terms: reinforcers, emit, desired behavior, other-directed behavior, self-directed behavior, target behavior, antecedents, elicit, implement, contingencies

Section 4.1
I really enjoyed reading this section. Self-directed behavior is something I am good at because I am constantly thinking of ways to better myself. Behaviors directed towards others is other-directed and behaviors directed by ourselves is self-directed; putting it like this really put it in perspective for me. Everyone has goals we want to reach and that is what this section explained. I loved how New Year's Resolutions was incorporated in this because almost everyone can relate. One reason people might have trouble with keeping resolutions is that their resolutions tend to be broad. You have to have specific, detailed target behaviors if you want to reach your goal. I liked that with self-direct we feel as though we are exerting free will instead of feeling manipulated by other direct behaviors. We set our own goals and administer our own reinforcers or punishers through self-direct. I also will always remember that some New Years resolutions fail because they are too broad and also they involve punishment rather than reinforcement. I really enjoyed this section and have nothing bad to say about it.

Section 4.2
I will remember the steps that are involved in changing a behavior. Set your goal, define your goal as target behavior, keep a record, graph a baseline, determine contingencies, determine the antecedents, and implement/adjust the contingencies. I really like giving my own example of a behavioral goal I have and going through each step at a closer look. It gave me insight on how better to attain my personal goals. I will remember that your behavioral goal should always be specific. You can't simply say "I want to lose weight", you should list out ways you want to lose weight; that way you can check off your list every day. I did not like that you should make a graph. If I had to do that on my own time it would make me want to just forget it. I understand it shows a pattern but I would rather just record what I do. When I gave myself a behavioral goal, I put lose weight. My reinforcement would be to go shopping when I lose a certain number of pounds. I will apply this to my actual life. This section gave me a good idea!

Terms used: Self-directed behavior, other-directed behavior, behavior, target behavior, reinforcement, punishment, contingency, antecedent,

Three things that I learned:
Other-directed behavior. These behaviors are directed by others. The example the book gives is that people want to eat less but if they are making the food, they would then not worry about how much food they are eating, because they made it. But lets say another persom makes food, we may not eat so much because they have smaller portion sizes. One that I had thought of was how a person acts in public, because of how they were taught growing up. We do not use cuss words or act rudely in public and in our house we can any way we want. others direct how we behavior, whether is is aversive or pleasurable.
Next thing that I learned was self-direct behavior. We tell ourselves how we should behavior. When we are at work, we do not yell at our boss because we do not want to get fired from our job.
Last thing that I learned was specific target behavior. When people make years resolutions, they are not specific enough behaviors. I love the one that is lose weight. Well, how much weight and how are you losing that weight? You need to make the resolution to be specific.
One thing that I did like was how they tied the new years resolution, because I know just about everyone has said they are going to do something for the new year, but how many people are actually doing them?
Not really anything that I didnt like.

3 things that I will remember:
First thing that I learned is the self-direct behavior modification1) Set goal, 2) define the goals as a set of specific target behaviors, 3) Keep a record, 4) Graph a baseline, 5) Determine the contingencies, 6) Determine the antecedents, and 7) Implement and adjust the contingencies. I know that I will not remember the exact order but I will remember them. The reason I will remember is because it reminds me of how weight watchers works. They make you set goals when you first sign up and tell what you want to be able to do by the time you are done with the program. Then they have you keep record on a paper or online your food and exercise and keep track of your weight progress. The program already graphs out everything on the internet. It is almost the same thing.
Behavior Diary is the second thing I will remember. It is good to write down and keep records of how you are doing with your goal. IN the book, it explains to write down before, during, and after the behavior. This then can be put into the ABC format.
LAst thing that I have learned is determine contingences. Ifeel that this is a good one to talk about because it was the most confusing for me. If we use my weight watchers example, this is the point where people need to start finding a reinforcer for losing weight. Mine is to be a wedding dress for my wedding next summer. When I hit # of pounds I am going to buy a wedding dress.
Things I liked about the chapter. I like that the self-direct behavior modification was broke down in steps to be able to understand each step in itself.
Things I didnt like about the chapter. target behaviors. we have read a lot about them!
One thing that I would like to change is my attitude as I start the day. I am one that I wake up always in an aversive mood and would like to try to find a way to get up not being so grumpy. This is going to require me to try different ways at falling asleep and waking up in the morning, possibly changing the times I go to bed and fall asleep.

Terms: aversive, reinforcer, self-direct behavior (modification), Other-direct behavior, target behavior, contingencies, specific target behavior

Section 4.1

The reading elicited the memory of three concepts:
1.) In self-directed behavior, we rely on ourselves and not others to manage the behavior and give our own consequences. We exert our free will to choose, make our own goals, and structure our own interventions and contingencies. The goal is to achieve better and more adaptive patterns of behaviors that will eventually occur automatically.

2.) In order to modify a behavior, the target behavior needs to be clear, concise and measurable. The behavior needs to be able to be identified to know if it has occurred or not. Anyone should be able to recognize what the target behavior is and record it when it occurs. Too broad of a target behavior can be confusing and hard to determine the occurrence to be able to reinforce and/or punish.

3.) In other-directed behavior, we rely on others to manage our behavior and give reinforcement and/or punishment. Behaviors directed by others may be necessary when managing classrooms, marketing, and situations at work dealing with safety. When others control behaviors, some people may feel manipulated in a bad way and feel as though their free will is taken away from them. There are contexts and circumstances where others are modifying our behaviors is more widely accepted.

I like the idea that sometimes there are situations where we do not have enough self-control to reinforce ourselves properly and must rely on others. For example, someone who wants to lose weight. Other people might need to step in when cravings get the best of him/her.

There was not anything I did not like within this section. I am learning how to manage my own behaviors in a proper manner.

I kept thinking about different behaviors I do not like that I do and how I could change them over time. I have a few behaviors that could really use some modification. I also might need a boost from other people around me.

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Section 4.2

The reading elicited the memory of three concepts:
1.) There are six basic steps in self-directed behavior: set your goals, define your target behavior, keep records of the behaviors, graph a baseline (line graph), and determine the antecedents. The seventh step involves implementing and adjusting the contingencies. There may need to be modifications to the reinforcement plan.

2.) Again, the target behavior needs to be precise, manageable, measurable, and fit within our daily lives. If it is a daily behavior and have a fairly stable routine, it should only take about a week to get enough information to understand the behavior and start to graph a baseline. Target behavior needs to be understood by anyone, not just yourself.

3.) It is best to make note of the occurrence of the behavior in a notebook or diary when the behavior occurs or shortly after. You will be more accurate if you make note of the behavior on the spot rather than relying on your memory later on.

I liked the side note that antecedents are very powerful because they elicit behaviors. Certain contexts cause behaviors to occur easier or harder. For example, putting your diary in a noticeable place may cause you to write in it more.

I did not like that there were not more examples of a graphed baseline. We were only given a line graph but not any other type of graph noted within the section.

I had the idea that I should make my antecedent more appealing to actually increase or decrease the frequency of a desired behavior. I need to change my environment to change my behaviors.

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I want to change my attitude about starting to work out again. I tend to avoid doing any exercise at all. I am good at making excuses. I want to participate in an ab work out for twenty minutes at least four days out of the week. I really love doing abs, but I always have something going on that I use as an excuse to not do them. I need change my surroundings!

Terms: Elicit, Reinforce, Reinforcement, Punish, Punishment, Behavior, Target Behavior, Self-Directed Behavior, Other-Directed Behavior, Contingencies, Antecedent, and Manipulation

Section 4.1

I remember the concepts of self-directed behavior, differential reinforcement of other, and the difference between behavioral class and target behavior. The self-directed behavior is similar to the self-reinforcement we learned before, but has more cognitive procedures to it. We can use self-reinforcement to direct the behavior, so that would be a case of self-directed behavior. We can also use punishment or differential reinforcement. This section reminded us the DRO again, so the term is easier to remember after repetition. The difference between behavioral class and specific target behavior reminds us that we need to clearly specify the target behavior. We will not achieve the goal if the conditions or steps are not obvious and easy to follow.

I like the example of New Year's Resolutions. It shows us why people can not achieve their goals because the goals are too vague. For about the same reason I dislike the exercise of specifying how to enjoy life. There is really no correct answer to the question, so this exercise is somewhat meaningless.

I think psychologists can spread the ideas of valid approaches to New Year's Resolutions. If they can teach more people how to set effective goals, they will change lives and the society will be better.

Section 4.2

I remember the terms baseline performance, behavioral diary, and behavioral intervention. By measuring the performance before behavioral intervention, we can establish the baseline and compare it to the result of the intervention. If there is not much difference in the result, we would know that we need to adjust the behavioral intervention to make it more effective. Behavioral diary is the record that helps identifying the antecedent and consequence. It allows us to closely observe the behavior in its context and find possible ways to change the behavior.

I like the example of trying to write more. The section is a good tutorial that shows us the steps to achieve a goal. These steps are very practical. I do not like the comparison of the two word count graphs. The description gets into details that does not concern the reader. Only the clear graph is necessary and we only need to know the criteria of a good graph.

I think these steps of setting a goal are really useful. Maybe the author should put these ideas together and publish a self-help book. Maybe there will be a decent profit from selling such a book.

A behavioral class I could change is showing school pride. I can show my participation in the school spirit through a number of ways. Some specific target behaviors include wearing purple, going to our games and cheering for our teams, coming to student events, and showing our car stickers. These actions will promote a positive image of our school among students and in the neighborhood.

Terms: self-directed behavior, differential reinforcement of other, behavioral class, target behavior, self-reinforcement, punishment, baseline performance, behavioral diary, behavioral intervention, antecedent, consequence

4.1

One thing I will remember is self-directed behavior. That is the overall gist of the entire chapter, but from what I can tell we’re going to be doing this to ourselves in the future. It was cool to start thinking in terms of when I’m doing these things in my life and not just reading about them in perspective.

I will remember why we change behaviors, or should change behaviors. We change behaviors because the behavior that we emit bothers us or other people, or might lead to trouble later or they are illegal. I think that some people do behaviors that lead to trouble or are illegal because of the feeling that they elicit afterwards. People like to get that rushed feeling, and they might do these certain behaviors to get that feeling. If they face punishment by the police though, then their behavior might be directed towards a more positive light.

I will also remember that target behaviors need to be specific and that and not too broad and that using reinforcement is much more effective than using punishment. I think people like to get things and if they think they are earning something for doing whatever target behavior then they are more likely to keep emitting that behavior then if they got punished.

I liked the topic change and that it was easy to understand. There wasn’t anything I disliked. I talked all throughout it my thoughts to this chapter. I liked that it was shorter and easier to read.

4.2
One thing I will remember is that the first step to self directed behavior is to set the goal. This is very obvious because without setting this goal then nothing will be accomplished and the target behavior won’t be reached.

Another thing I will remember is the second step. This is to define and be specific about the goal. In order to do this one has to precise, manageable, and fit within the scope of the daily life. This is much like the SMART goals that I have used before. If one follows that way then it is much harder to get out of it and not follow through. I like this step and I think it is really important to do and be able to take the steps.

I will also remember the third step, which is to keep a record. This is important because without a record there is no proof to what one has done to look back on. I think that by doing this one can look back and see the progress that was made and be able to be proud that one can accomplish their goals, or if they just need a pick me up. I think it might be good to have the record in cell phones, as it is something that basically every college student owns and it would be handy to record something really fast.

I liked this chapter because of all the steps it described, I liked to think about my own behaviors I might want to influence as well. I think it will be cool to see how my target behavior changes throughout the weeks and if I am able to actually follow through with everything. There wasn’t anything in the chapter that I disliked particularly.

Some behaviors I might want to change would definitely be my study habits. I think being a senior takes part in this, from not wanting to do anything, but I also need to stop waiting till the last minute to do homework and study for tests. I am very busy as it is with all my extracurricular activities, and I need to be more proactive with getting things done early so I’m more flexible with change that might come up. Specifically I need to change my time scheduling in that I make time to study and that I plan out when I am going to do certain work. If I do this then I will be less stressed and I will get more sleep, which is important for my everyday functioning.

Terms: self-directed behavior, behavior, emit, elicit, punishment, reinforcement, positive, target behavior, goals, specific, record

4.1
One of the things I'll remember is the fact that self directed behavior focuses on specific target behaviors, and if used with anything vague (which would be a behavior class) it will be ineffective. Which is why many diets don't end well (among other reasons of course). Secondly I'll remember that other directed behavior is of course the behavior techniques we've been learning, those that change others behaviors. Then the self directed behavior is as stated before, changing something about yourself. Which includes something you or others don't like, something that can cause trouble in the future,or something illegal. Finally I will remember that resolutions tend to not work because they involve some form of punishment or reinforcement. Which tends to cause people to give up on them from lack of wanting to deal with the punishment or the reinforcement becoming to addictive. I really liked the idea of learning how to change our own behaviors, and there was nothing I really disliked.
4.2
One thing I'll remember is that when adjusting self behavior you need to set realistic goals. Doing things like "as of this moment I will never smoke again!" will lead to a relapse in behavior. Its better to go about it in a gradual manner for better results. I'll remember that you should plan for contingencies. Even if things don't go right, don't freak out. Just roll with the punches and adapt and tweak your plans as needed. Keep a diary to motivate and track your progress is the final and my favorite thing from this chapter! I think its cool that you'd be able to see your progress as you continue down the path to your goal! Some overall behavior classes I would like to fix would be my tendency to want to withdraw in very crowded social situations, and a target behavior I want to fix would be my tendency to hit the snooze button too many times on my alarm. I want to fix that because I want to become more awake in the morning and not have to rush around either!

Terms: Reinforcement, Punishment, Self directed behaviors, Other Directed behaviors, behaviorism.

4.1
After emitting a reading behavior on section 4.1 which focused on self-directed behaviors, I will remember a few different things such as: other-directed behaviors vs. self-directed behaviors, again emitting a specific target behavior, and reinforcing incompatible behaviors instead of punishing when using self-directed behaviors. Self-directed vs. other-directed behaviors elicited a curiosity because I use other-directed behaviors quite often at work and have tried self-directed behaviors on myself; sometimes successfully other times unsuccessfully. Overall the main concept that was driven home to me was emitting a very specific target behavior, even though I tend to find the target behavior portion slight aversive because after our classroom discussion I find myself always question my target behaviors to be sure they are direct and cannot be interpreted in any other form. This new chapter elicited a behavior of starting to think about the behavior I am going to have to choose to manipulate.

4.2
At first, emitting a reading behavior on section 4.2 was at first a bit aversive because I thought it was tedious and repetitive, but I finished the section with a better understanding of self-directed behaviors and how easily they can go wrong and fail as many New Year’s Eve resolutions often do. I found the fact that self-directed behavior had been set up as steps, which elicits an ease in executing things more correctly, for myself anyway. The steps are what I will take away from this section of chapter 4. The step I would find the most difficult to execute would be setting up the target behavior. Emitting a specific target behavior will make or break the rest of the steps in the process. It elicits that old saying, “measure twice, and cut once” where you shouldn’t enter into the process without a first clear concise goal. The step I would find easiest to execute would be in turn, setting the goal. I find it very easy to state goals I readily want to accomplish as do many others, but I think that is where a lot of us stop in the process and have a hard time moving forward.

This chapter elicited a new found respect for behavior modification because when we emitted a learning behavior on target behaviors earlier in the book, I found it to be aversive and frustrating, which I also remember reading that means I’m learning the material. This chapter, with the steps in self-directed behaviors helped elicit a sense of understanding why setting a specific target behavior is important. It also built on prior knowledge of reinforcement and punishment with the introduction of reinforcing incompatible behaviors. It also took me back to looking at the consequences and how they affect the antecedents and how changing the antecedents can better help achieve and emit your desired behavior.

In emitting a behavior of looking at behavioral classes I would like to emit a behavior of changing on are: saving money, planning ahead (or not procrastinating), having a more pleasurable and positive attitude, moving into my career, traveling, continuing my education. More specifically, I’d like to emit a behavior of saving $100-150 a month in order to have money to live on after I graduate in May of next year. I would also like to emit a behavior of having each assignment finished two days prior to it being due. In order to emit a more pleasurable or positive attitude I would like to emit a behavior of saying 5 positive statements each day. I would like to emit a behavior of sending my resume out to five employers per month starting in January. I would like to emit a behavior of traveling to one country before I graduate in May or before I obtain a full time career. Lastly, I would like to emit a behavior of taking the GREs and applying to at least 5 graduate schools.

Terms Used:
Self-directed behaviors, emit, other directed behaviors, target specific behaviors, punishing, elicited, target behavior, aversive, manipulate, reinforcement, punishment, incompatible behaviors, antecedents, pleasurable.

4.1
Three things I'll remember after reading this chapter are:
a)The goal of self directed behavior because I think it is a goal everyone in our class or at UNI could benefit from. It says the goal is to have people aquire better, more adaptive patterns of behavior and I think almost everyone would like to improve a certain behavior they do not like about themselves.
b)The target behavior must be specific (as stated in earlier chapters) but also manageable so it can be succssful. I'll remember this because a lot of times my own resolutions fail because I don't have enough time to fullfill them
c)Changing a behavior ourselves seems more benefitial than others changing it because to me it will actually last since you are changing it on your own. I'll remember this because I don't think a person can simply change due to others pushing them too. Ulitimately, you have to have the desire to change, whether for yourself, or someone else.
One thing I liked about this chapter is the examples because they seemed to give me a better understanding of how to narrow down a target behavior we wish to change.
There wasn't anything I didn't specifically dislike about this chapter.
An idea that came to mind while reading this chapter is just how to modify how to change my own target behaviors so that I'll have a more successful outcome with them.
4.2
Three things I'll remember about this chapter are:
a)The six steps to change a behavior- including : setting a goal, define the goal, keep records, graphing baseline figuring out the antecedents, and adjusting the contingencies. I'll remember this because the entire chapter went through each and everyone of these separetly, so they made a lot of sense of how they relate to changing target behaviors.
b)The importance of keeping a diary because the notes need to be acurate in order to record our results on a graph and dtermine the baseline.
c)The reinforcer needs to be after the behavior, not during. Sometimes when I work out, if I get through a tough part of the workout, I'll reinforce myself early instead of waiting to reinforce myself after the entire workout.
One thing I liked about this chapter is how the ABC's were tied back in. We hadn't really talked about them for a few chapters, so it was good going over them again.
I again didn't really dislike anything about this chapter.
An idea that popped up is how I could use this to change my own target behaviors. So one behavioral class I'd like to change is how much I work out. Target behaviors specifically could be how long I work out so an hour and a half every other day. Another target behavior is on the days I'm not working out, I could go for a half an hour walk at least.
Terms used:target behaviors, ABC's, contingencies, antecedents, reinforcement, self directed behavior, modifying, adapting and six steps.

4.1
NEED FOR SELF-DIRECTED BEHAVIOR
Hooray! Now I can begin learning how to reduce some of the pesky behaviors I have fallen into over the years. (They’ll be discussed a little at the end of the assignment, as per the assignment.) The first thing I’ll remember from this section is the difference between other-directed behavior and self-directed behavior. The former involves people other than you controlling the consequence/reinforcement, while the latter is when you dole out the punishments and rewards for the target behavior of your choosing. For example, Jenny Craig is an other-directed behavior. People can order meals through Jenny Craig, and they come in proper portions to help the individual lose weight. Someone else is controlling their eating behavior.

Something I’ll never forget (because it’s repeatedly hammered into my brain) is to always properly define the target behavior you want to change. This means being specific and detailed. At first it was off-putting to see behavior defined with multiple sentences or even paragraphs, but it IS necessary. This has been a problem for me in the past with workout schedules. I never defined working out, and soon I fell out of the habit. I never lasted longer than a week.

The final thing I’ll remember is something we’ve discussed before, and something I expressed interest and support for. Whenever possible, and it almost always is, go for reinforcing a behavior rather than punishing one. Punishment comes with many negative connotations, all of which have been discussed in a previous assignment. Reinforcement is a guaranteed success because it involves offering the individual a reward that they want, increasing a behavior they desire, and no negative feelings toward the one offering the reinforcer, in this case yourself.

4.2
SELF-DIRECTED BEHAVIOR STEPS
Here we go! The behavior I’ve chosen for this project is riding my bike more... well behavior class I’ve chosen. I really liked that this chapter carefully spelled out each step toward changing behavior. I think this should be fairly easy to stick to! Assuming I can think of a good enough reinforcer to get my lazy ass in gear.

So of course, there are seven small things, rather than three bigger things, that I’ll remember from this chapter: the seven steps for self-directed behavior. The first one is setting the goal. This generally involves behavior classes more than target behaviors, so my goal is to ride my bike more often. Then, I need to break this goal into specific target behaviors. I have three: ride my bike in lieu of my car when the distance is manageable and the weather isn’t wet, ride my bike to classes when it’s not raining/snowing, and ride my bike for at least 20 minutes a day for leisure on the days it’s not raining/snowing. You have probably noticed by now that this isn’t the ideal season for starting to ride a bike more often. To be honest, I just bought the bike a week ago after not having one for a year or more, so I’m really thrilled to ride one again. Also, I’m expecting the winter to be as awesome (or disappointing if you like the freezing white stuff that leaves my car spinning in the driveway) as last year.

Next, I need to start keeping a record of when I ride my bike, why, where, and what happened after. What was the weather like? Were my legs/butt sore after the ride? After about a week I can graph a baseline (step 4) and compare the graph to the journal. This way I can determine what may have caused biking less than desired. After that, I need to determine the contingencies. I actually discovered my reinforcer about five minutes ago when I dug into my Jimmy John’s giant pickle. I have LOVED pickles my whole life. Once, a friend got me a giant (like Sam’s Club giant) jar of hamburger pickle slices for my birthday. It lasted me a month, and that’s saying something seeing as I ate them daily. The point is, I don’t buy pickles much for myself because I see it as a luxury. I only eat the ones at Jimmy John’s because I work there and get them free with my employee meal on the days I work. For this to become my reinforcer, I’ll need to stop eating pickles with my dinner at Jimmy John’s (sadly). But that doesn’t matter. Pickles are the best way to make me ride my bike more. I never thought I’d say that.

Then, I must determine the antecedents surrounding my bike riding. Perhaps I’ll keep my car key in a far more inconvenient spot than my bike lock key. It’s getting colder, and that’s often a deterrent for riding my bike. So, I could keep my hat, gloves, and a coat or sweater near the back door so I don’t have to rummage for them before I leave. Once I have my baseline established after this week, I’ll be ready to implement and adjust my contingencies. I wonder if a pickle will be enough to motivate me to use my car less and lose weight by riding my new bike.

BEHAVIORS TO CHANGE
A behavioral class I’d like to change is keeping my room clean. People hang out in my room a lot as it’s a very spacious area, and has a tv and couch. I’m always a little ashamed when they see how messy it is. I don’t really care about clutter, but my room isn’t just cluttered. I am incredibly lazy and don’t put things away very often. The main issue is throwing clothes on the floor: after they’ve been worn, after they’ve been washed, after I bought them, what have you. A target behavior to begin reinforcing would be to put clothes in the hamper as soon as I take them off.

Another target behavior I’d like to change doesn’t really have a behavioral class: biting my cuticles when I’m bored. This is a tough behavior to change because it’s defined as decreasing a behavior. I have stated before how much I prefer reinforcement to punishment, and how I believe you don’t need to punish most, if not all, of the time. However, I’m struggling to come up with a new target behavior I could increase to replace the cuticle biting. I don’t want to twiddle my thumbs, and drumming my fingers is annoying to others. I could doodle, but then I’d need a pad and pencil every time I got the urge to bite, and I can never predict when my fingertips will end up in my mouth. Perhaps chewing gum more often? That would give my mouth something to do instead of my fingers/hands.

4.1
Things remembered: I will remember the difference between self-directed and other-directed behavior. The terms kind of define themselves; however, both have their individual importance. Other-directed behavior is important for leading groups, like a teacher teaching a class. This kind of behavior modification is where most people feel morally uncomfortable. Why should I control someone else’s behavior? Advertising and sales is one of the most common ways, but there is also cognitive therapy for counseling. It’s not always immoral. Self-directed behavior modification is more in the lines of what you want to change about yourself; what was last year’s new year’s resolution? This is self-directed behavior modification.
Another thing that I will remember is most peoples’ error in making their self-directed changes: their goals are too broad. To be truly successful, you much be very specific on the behavior you want to change. Also, have realistic expectations, not just wishful thinking. Once you have a specific behavior in mind, it is much easier to increase or decrease that specific behavior rather than focusing on an entire behavioral class.
I will also remember that some goals fail because they involve punishment rather than reinforcement. Reinforcement is a much more effective tool in changing behavior.
One thing I enjoyed about that chapter was that it directly involved me and my behavior. This chapter really changed behavior modification from a concept to action.
However, I actually like learning concepts, and the lack of it was something that I did not enjoy about this chapter.

4.2
I will remember the seven steps in self-directed behavior modification. The steps are: set the goal, define target behaviors, keep records of behaviors that you want to change, graph and baseline, determine contingencies, determine the antecedents that will help, and implement and adjust the contingencies.
I will remember that reinforcement is better than punishment for changing behavior, and in this regard, it is easier to increase a behavior rather than decrease one. Punishment is not ineffective, it is just is more stressful on the individual and it is not as good as reinforcement in changing behavior.
I will remember to always record your target behavior. Errors creep up and skew your data if you try and use your memory. The more accurate your recording, the more effective self-directed behavior modification will be.
Once again, I really liked that we are going more student-centered in these chapters, but I still miss concepts of behavior modification.
One behavior I would like to change is reading; I would like to read more literature. Specifically, I would like to read at least 50 pages in a literature book a night. Hopefully, finish a small book a week, or a large book a month.

Terms: self-directed/other-directed behavior, behavioral class, punishment/reinforcement, seven steps in self-directed behavior modification, contingencies, antecedent.