Topical Blog Week #10 (Due Thursday)

Steps for Self-Directed Behavior

#1 – Set goal: A behavioral goal that I have would be to reduce how much I get on Facebook and Twitter. It is pretty broad and general and would be considered a behavioral class instead of something specific and precise.

#2 – Define/Specify the Goal as a Set of Target Behaviors: Some target behaviors for reducing how much I am on Facebook and Twitter are spending no more than an hour on both sites combined each day, not getting on Facebook/Twitter if there is any homework to be done, and not getting on Facebook/Twitter while I am eating meals (breakfast, lunch, dinner). These target behaviors are precise, manageable, measurable, and they fit within the practical scope of my daily life.

#3 – Keep a Record: When trying to build a baseline, I would figure out if being on Facebook/Twitter were a daily behavior that is part of my everyday routine. I would record that I get on both sites every single day and stay on while I am doing homework, while I am eating, or when I am just bored. I would say that my total time on both sites combined would be approximately three hours per day. I would also record information about antecedents and consequences in my diary. Writing all of this down right after the behavior occurs will make my behavioral diary both manageable and easy for me to continue on with the next steps.

#4 – Graph a Baseline: Here, I would graph the information that I had previously recorded in the third step. It would be a line graph because of the fact that it is customary to use the line chart for graphing behaviors. My x-axis would be labeled “Time”, and I would measure it by day. My y-axis, which is for my dependent measure, would be labeled “Number of Hours on Facebook/Twitter” and would be measured by hour, starting at zero and ending at 24 because of the fact that there are 24 hours in a day. I would plot the points for the amount of time in hours spent on Facebook/Twitter each day of the week, and then I would customize my line graph so that the horizontal lines are still there, the line connecting my data is thicker, my words are in a larger font, and the grey background and legend are removed.

#5 – Determine Contingencies: In this step, I would implement the behavioral intervention. Since I want to decrease my behavior of spending time on Facebook/Twitter, I will be using punishment. For a punisher, I will take away an hour devoted to sleeping in on Saturday and Sunday and will instead spend that time doing homework. I will use this punishment procedure weekly. If I spend over an hour on Facebook/Twitter any given day of the week, I will have to wake up at 9am on both Saturday and Sunday (that weekend) and spend an extra hour on homework. The criterion I will use to determine if my behavior should be punished or not will be measured in terms of time. If I go even a minute over an hour on Facebook/Twitter, I will be punished for doing so.

#6 – Determine Antecedents: For this step, I am to use discriminative stimuli as antecedents to direct my behavior. I know that I want to decrease my time spent on Facebook/Twitter, so I could set an alarm to function as a discriminative stimulus by going off after an hour has passed. Or I could put my computer away in a drawer so that I would not be tempted to get on it. I could also turn my Internet router off until I am finished with all of my homework for the day so that I would not be able to get on Facebook/Twitter until then.

#7 – Implement and Adjust the Contingencies: Here, I will continue to record in my behavioral diary so that I will be able to look out for things I need to tweak or modify in this self-directed process. For example, I may need to make my target behaviors more specific, redo my baseline under a new behavior, quantify the behavior in a different way, or change my form, method, and timing of the punishment. At this point I have to realize that I can’t give up if not everything goes smoothly right away, because they often times don’t. I just have to keep adjusting and trying until something finally works!

Terms: goal, behavioral class, target behavior, record, baseline, antecedent, consequence, behavioral diary, line graph, x-axis, y-axis, dependent measure, contingencies, behavioral intervention, punishment, punisher, punishment procedure, discriminative stimuli, behavior

My steps for a self-directed behavior
(Preparing for a marathon)

My sister had a CRAZY idea of running a marathon this April 20th in Marion, Iowa. I decided to do it with her. The only problem is... I don't really enjoy running and don't run at all right now.

#1- I need to run more.

#2- I will run Monday and Wednesday at 7:00 after getting off work at the YMCA. On Monday and Wednesday I will be runnning with a friend. We will run for a total of 1 mile and slowly increase. I will get a group of local kids that are interested in running to run on the weekends. Either Friday, Saturday, or Sunday (whichever day is most practical for everybody) I will do my longer runs. We will start at 2-3 miles and increase to 20 miles by April. There is a saying that misery loves company. These 3 days of running are all specific, measurable, manageable, and practical.

#3- I am doing the marathon with my sister, but she will be in another state most of the time, so I created a facebook page. This is a place that we can journal our workouts and motivate each other.

#4- My current baseline is no running at all.

#5- My reinforcement will be writing down my workout on the facebook event page to compare with my sister (I'm very competitive). Reinforcement will be running with friends rather than running alone. I might reinforce myself by doing a reward at total mileage milestones (Orange Leaf after running 250 miles) or long distance mile records (Orange Leaf after 15 & 20 mile runs. The reinforcement should be about every 4-6 weeks.

#6 My antecedents will be having a set time that I will run with friends every week. That consistancy will make it hard to back out of running.

#7 I will start with this and make adjustments as needed. As I get closer the mileage per week will need to be adjusted. During Christmas break and other disruptions, I will need to create a temporary plan. My biggest success strategy will be getting accountability partners that can keep all of us motivated.

1) Set Goal: I would like to read more. I have one book that I am in the middle of, but I haven’t picked it up in months. I would like to make reading a habit so I can finally read all the books I have. So far, I have probably only read 1/3 or 1/4 of the books I own.

2) Define/Specify the Goal as a set of Target Behaviors: The target behavior I would strive for would be to read 10 to 20 pages a week. This may not seem like a lot but it’s what I want to start off with being my first goal. The book I am currently reading is a collection of stories by one author so there are not actual chapters. But they are also not the same in length. I think that setting the goal in page numbers will help in recording my progress.

3) Keep a Record: I know my baseline performance, it’s zero. Like I said, I haven’t picked up my book in months due to school starting up. When it comes to recording my progress, I have a couple options I could choose from. I could keep track of the number of pages on a note card that I could also use as a bookmark, record how many pages I read in my iPod or computer where I keep my workout data, or in a small notebook that I would keep in my nightstand right next to where I keep my book. I would probably go with the bookmark, I have been meaning to replace my current one anyway.

4) Graph a Baseline: First, I would title it Pages Read Per Week. The number of pages I have read would go on the y-axis and the number of the week would go on the x-axis. I decided to put my x-axis in weeks instead of days because I know I don’t always have the opportunity to read. This will allow me to keep my confidence up so that I don’t get discouraged if I have a lot of days of not reading in between days where I do find time to read.

5) Determine Contingencies: I found this to be the hardest step because I enjoy the reward of happiness for finishing a book but there is no other reinforcement I could think of at the moment that would also be applied. I also couldn’t think of a good punishing contingence for not reading. I can’t make it ‘get a new computer’ because that is what I am giving myself when I have the money after paying off my entire U-Bill. At this point the only reinforcing contingence I would have would be self-gratification in finishing the book.

6) Determine Antecedents: Right now my book is in my nightstand next to by bed. I put it there to keep it safe from the stuff on top of my nightstand like my morning tea. I don’t cherish the book but I don’t want anything to happen to it either. For a better antecedent I should find a spot of it where it will be in sight at night. I could also look and see if my TV has a setting where it will turn off at night at a curtain time. With the cue to turn off the TV, it may help in promoting me to read.

7) Implement and Adjust the Contingencies: I think in the longer span of time (after graduation this December and when I get a job in the career field I want) it will be easier to find reinforcements for reading. Right now I live at home with my parents and so it is not hard to get something if I want it in regards to basic and simple needs. When I am out of my own and rely more on myself I think it won’t be hard to find things that I could use as reinforcement.

Terms: target behavior, baseline performance, y-axis, x-axis, reinforcement, punishing contingence, reinforcing contingence, and antecedent(s).

Thursday Week 10
Step #1: Set Goal
Reduce usage of hurtful/curse words – one in particular specific to me (not repeating it)

Step #2: Define/specify goal as set of target behaviors
Precise – One word (not repeating or hinting)
Manageable – focus on usage of language during work hours
Measurable – tally # of spoken usage of word during each shift
Fit it – value of my personal work place and life environment, treat opportunities to use my voice with respect of others, some words are blatantly disrespectful, I have no rationale to use them

Step #3: keep a record
Keep pen and small notebook available on my person during work

Step #4: graph a baseline
Graph – (title) Word Count (y-axis) number of words (x-axis) shifts/time/week

Step #5: determine contingencies
If I find reduction success, a sense of value and respect will reinforce me
If I find reduction failure, a lack of value and disrespect will punish me

Step #6: Determine Antecedents
Reduce consumption of media and personal conversations that reinforce use of target words. Listen to edited versions of explicit songs, do not observe R rated films for language, avoid laughing or reinforcing use of word by myself or others. Thanks!! –ebs- 10/25/12 @ 1225hrs. CentricTime

Step #7: Implement and adjust the contingencies
Follow through with plan, wait/continue with plan during set measuring period to complete (shift/week/etc), adjust as needed

Step #1:
Set a goal- I would like to reduce the amount of time I spend randomly browsing the internet during the week because I have six classes. I need to spend more time focusing on my homework and studying for exams.
Step #2:
Define/specify goal as a set of target behaviors- In order to accomplish my overall goal, I would make sure that I wait until after my homework is done to browse the internet and spend no more than three hours total each week on random internet browsing.
Step #3:
Keep a record- I could write down the number of minutes I spend browsing the internet for anything other than homework in a behavioral diary in my apartment.
Step #4:
Graph a baseline- My current performance baseline is spending between 30-60 minutes each weekday browsing the internet. In a graph, I would title it "internet browsing," and the x-axis would be labeled 'days of the week' and the y-axis would be labeled 'number of minutes browsing the internet.' The x-axis would be the names of the days of the week, and the y-axis would be divided into increments of 5, starting with 0 and ending with 60.
Step #5:
Determine contingencies: My reinforcer to keep in line with my behavioral intervention would be making myself a really good dinner. I would reinforce myself twice/week if I can maintain my goal of three hours or less browsing the internet. My punisher for not meeting my goal would be to reduce the amount of time I watch television during the weekends.
Step #6:
Determine antecedents- I could make sure that my laptop is charged each morning, and I could write down all of my assignments in the morning so that I can keep track of how much homework I have each night. This would help me organize my time so that I can still browse the internet without procrastinating on my homework.
Step #7:
Implement and adjust the contingencies- All I can do is follow my antecedents and keep on track with my goals by following these steps. I can keep recording my gradual improvement in my diary, and once I feel that I have achieved my desired behavior, I can set a new goal. Maybe I could reduce the amount of time I watch television after this goal is achieved.

Terms used: target behavior, behavioral diary, performance baseline, x-axis, y-axis, reinforcer, behavioral intervention, punisher, antecedents

Step 1: Set Goal
For my goal, I would like to go to bed earlier. I would like to increase my behavior of going to be earlier than I am going to bed right now. This goal is broad, but will increase a behavior.
Step 2: Define/Specify the Goal as a set of Target Behaviors:
The targeted behavior ill be to go to bed earlier than I am now. This means even 15 minutes before I usually do. This is an increase in the targeted behavior. This goal is precise, manageable because I go to bed every night, it's measurable because I can track what time I go to bed every night, and it fits within the practical scope of my daily life.
Step 3: Keep a Record:
To record the desired behavior, I will keep a small notepad on my night stand and record what time I get into bed every night. This will help record the baseline behavior. This notepad will also be considered a behavioral diary, recording the emitted behavior of going to bed. This diary is manageable and easy because I put my phone on my night stand every night so I will see the notepad and remember to record my time.
Step 4: Graph the Baseline:
My graph will measure by a line graph, graphing the time I go to bed and will have a decreasing line as the days go on . The y axis will have times in increments of 15 minutes ranging from 12:30 am to 9:00 pm. The x axis will have the days of the week labeled with the month and date.
Step 5: Determine Contingencies:
Since I will be going to bed earlier, a reinforcer will be being less tired during the next day. Because it will take a few days to go to bed earlier, the reinforcer will not occur directly right after the first night of going to bed earlier. However, because the reinforcer is not being so tired during the next day, I will be able to get more things done instead of taking a nap.
Step 6: Determine Antecedents:
Because there are distractions such as Tv, social networks, and other things that keep me from going to bed earlier, I will have to change my environment, or antecedent, for the behavior of going to bed earlier to increase. I will not turn on my TV when I walk into my room to get ready for bed and I will turn my phone on silent so I am not aware of any new social networking possibilities. I cannot turn off my phone because I use it as an alarm, but I can silent all notifications except my alarm.
Step 7: Implement and adjust the contingencies:
Because I go to bed at different times during the week and the weekend, there may need some adjusting to the times of what is considered going to bed earlier, or may just need to eliminate the weekends from my schedule because those nights will have an increase of how late I go to bed, not a decrease of a earlier time.

Terms Used: targeted behavior, baseline behavior, behavioral diary, emitted, reinforcer, antecedent,

Step 1: Set Goal
My goal is to start exercising more. This is broad and will need to be narrowed down to a specific/target behavior to make it more manageable.

Step 2: Define the Goal as a Specific Target Behavior
The target behavior is for me to emit an ab workout for twenty minutes, five days out of the week. This way the behavior is precise and measurable.

Step 3: Keep a Record
I will keep a record of each time and for how long I emit an ab workout within a journal or small notebook. This will help me see my progress toward achieving my goal.

Step 4: Graph a Baseline
This will allow me to see my progress without feeling like I'm failing when I do not always reach the full amount of time. I will use a line graph titled "Ab Workouts" with the y-axis labeled as the number of minutes and the x-axis as the days of the week I performed the ab workouts.

Step 5: Determine Contingencies
I will reinforce emitting the behavior on a continuous reinforcement schedule because I have not exercised in a long time and it takes a lot of motivation for me to do it. I will reinforce myself with a snack after I complete each ab workout. This is fairly normal for me when I was swimming.

Step 6: Determine Antecedents
Since the antecedent is so powerful in eliciting behaviors, I would need to make sure my environment is allowing me to reach my goal. This means I would need to have the television off and not allow myself a snack until I have emitted the ab workout.

Step 7: Implement and Adjust the Contingencies
Once all the steps have been completed, I will continue to keep record of the number of minutes and days I do an ab workout. If my progress becomes blocked for any reason, I may need to adjust my target behavior and/or contingencies. Eventually, I will become satiated by the continuous reinforcement of the snack. The reinforcer may just be the internal reward of feeling accomplished.

Terms: Emit, Elicit, Target Behavior, Reinforce, Reinforcer, Reinforcement, Continuous Reinforcement Schedule, Contingencies, and Satiation

Step One: The behavior I want to reduce is eating fried chicken.

Step Two: The target behavior to be reduced includes ordering fried chicken in a restaurant and buying fried chicken from a grocery store. The behavior can be measured as frequency of buying fried chicken or the number of pieces eaten in a period of time.

Step Three: I can write down the dates I bought fried chicken and how many pieces I ate on those days.

Step Four: I can graph the record with the X-axis as a sequence of weeks and the Y-axis as the frequency of buying in that particular week, or the number of pieces eaten in that week.

Step Five: I can use the DRO technique to reduce the target behavior. One reinforcer can be a cup of ice cream whenever I want to eat fried chicken, or maybe a couple of candy bars in the occasion.

Step Six: I can stock snacks at home so I can choose food other than fried chicken. I can also make a list of restaurants that do not sell fried chicken, and go to those places instead.

Step Seven: I would need to observe the effect of my plan and perhaps buy a variety of food from grocery stores to replace fried chicken. I should also learn to cook different dishes so I can eat something different.

1. Set A Goal: My behavior goal is to emit the behavior of not biting my lip.

2. Define target behavior: My target behavior is to emit the behavior of biting my lip until it hurts. This can be done and it can be measured because I will know if my lip starts hurting.

3. Keep a record: I will emit the behavior of writing down when my lip starts to hurt from biting in a behavior diary. I will be able to see my baseline and the progress from before and after.

4. Graph A Baseline: From my behavior diary I will be able to graph my baseline which will let me see how often I emit my target behavior.

5. Determine Contingencies: For my goal I will use continuous reinforcement. If I don't bite my lip until it hurts for one day I can treat myself to a small prize.

6. Determine the Antecedent: Finding out the antecedent will help me determine what elicits my lip biting behavior. Whether it be stress or boredom.

7. Implement and Adjust the Contingencies: I may have to actually carry my behavioral diary with me. I may have to come up with a different reinforcer if that one doesn't work.

Terms: Antecedent, contingencies, behavior diary, behavior, emit, elicit, reinforcer, continuous reinforcer, baseline, target behavior

1. Reduce my time on social networks such as Twitter, Facebook, and Pinterest
2. My target behavior would be to limit my time on these social networks to 20-30 mins
3. I will keep a record of how much I go on these social networks throughout the day before implementing my behavioral contingencies
4. Then I will graph a baseline of the week of how much I spent on the social networks prior to implementing my behavioral contingencies. I will graph the days of the weeks and the amount of time I spent on the social networks.
5. My behavioral intervention will involve a reinforcement of splurging on the internet on the weekends if I limit the amount of time spent on the social networks during the week.
6. I could put my computer away so I’m not tempted to go on it. Another problem that occurs would be having all three of those social networks on my smart phone so then I can turn off my internet on my phone so I can’t use any social networking sites till I finish my homework.
7. I will be able to look back at my diary and look at things that I need to fix and help me decrease my behavioral contingencies. Also this will help me self-direct other behaviors that I do.

Step one: Set a Goal
The goal I want to do is to study better. I don’t mean this in terms of like everyday studying, instead I want to do it so I don’t procrastinate and wait till the last minute to study for a test.

Step two: Define/Specify the Goal as a set of Target Behaviors
In order to do this my target behavior needs to be precise, manageable, measureable and fit within the practical scope of my daily life. So what I’m going to do is study for an hour at least each day in the class that I have a test coming up, I have one on Monday so that will be interesting to see how that works. The next test I have after that isn’t for a couple of weeks, so it will still work for this since I think we’re measuring three weeks worth. Even though the second test isn’t until a ways off, I’m still going to study every day for an hour for that class so I will be prepared and ready by the time it comes up.

Step three: Keep a Record
I’m going to do this within my planner and my computer. My planner already has my days mapped out and I’m going to make sure I mark out study time so I will always know if and when I do it. I will also keep track in my computer so that when I make a graph I have all the information all in one place.

Step four: Graph a baseline
Right now, I only study for tests one to two days in advance. Usually it’s only the night before that I study. So that would be my baseline. My x-axis would be days and my y-axis will be minutes of study time.

Step five: Determine contingencies
Right now I only want to reinforce myself after I get semester grades. Since it is on the back half of the semester, I don’t have a whole lot of time to make sure I get the grades I want. If I do get the grades I want I’m going to reinforce myself to continue this behavior by going on a shopping spree and buying new shoes or something.

Step six: Determine antecedents
I have found that I study better at night because I get in my focus mode, and it’s the time where I have time to do my homework. I will make sure I don’t have the television on because it’s distracting and that I don’t intentially go out of my room to talk to people so I don’t have to do my studying. I will make sure I shut my door and get rid of all distractions.

Step seven: Implement and adjust contengencies
I can see myself maybe getting discouraged and I might have to reinforce myself after I get As on tests instead of waiting for semester grades. I’m not sure though at this point since I haven’t started yet.

#1 Set the Goal: I want to reduce the amount of time I watch T.V.
#2 Define/Specify the Goal as a set of Target Behaviors: The target behavior I want to reduce is the combined behavior of sitting and the behavior of watching the T.V. Specifically I want to reduce the time of doing the target behaviors to two hours per day. This way the target behaviors of sitting and watching are precise in what is expected, it is manageable, easily measured by time measurement, and fits into the scope of my life.
#3 Keep a record: For the record keeping I will use a behavioral diary in the form of the calendar printed off and put right next to the T.V. and I write down the amount of time spent doing the target behavior each day. The first week will be a record of the amount of T.V. I watch on a daily basis.
#4 Graph a Baseline: The graphed baseline will represent the week in which I will continue with my normal T.V. habits in order to see better patterns that emerge and also to get a reference point to measure from when the behavior modification begins. I will get the graph information via my behavioral dairy/calendar.
#5 Determine Contingencies: The reinforcer I will use is going to a coffee shop and getting a coffee at the end of the week if every day I watch only two hours of T.V. The week will be defined as 7 days from Monday to Sunday. I will reinforce once every week after the goal has been reached and fulfilled. I will know if the parameters are met by the behavioral diary/calendar.
#6 Determine Antecedents: I will change my environment by changing where I am at in my home so I don’t emit the target behavior just because I am in the same room as the T.V. So when I get back from class I will go to the office to relax and then emit studying behaviors. Another way to change my environment is to stay at school longer or plan activities away from the house so I won’t be tempted to veg out (then complain about how I have no time to do anything.)
#7 Implement and Adjust the contingencies: After I start working toward my goal, if the contingencies aren’t working I will adjust the frequency of the reward and also the reward itself if need be.

Steps for Self-Directed Behavior

#1- Set a Goal: A goal I would like to achieve is to get in better physical shape.

#2- Define target behavior: My target behavior is the amount of time spent working out. Be that amount of time recorded being in the weight room, cardio, or just doing body weight exercises at home. The time of day exercise occurs is irrelevant because schedules change.

#3- Keep records of behavior: For the first week, I will form a baseline by recording the amount of time spent working on and on what day, so you can also see the consistency. Consistency is key when exercising if you want to see results. After establishing a baseline, a conscious effort will be made to spend more time working out the following week and will be recorded separate from the baseline so that a hopeful contrast will be easy to see.

#4- Graph a baseline: In a line graph, which is traditionally used self-directed behavior, my y-axis will be time spent working out with intervals of 15 minutes and my x-axis will be days of the week.

#5- Determine Contingencies: My behavioral intervention will be through reinforcement. I will be reinforced by the results that you will get from putting the time and effort into your image. Another reinforcement is the noticeable extra energy that you receive throughout the day.

#6- Determine Antecedents: To workout a great antecedent is going to the gym. As long as you can bring yourself to the gym you will get a solid workout. While you can get a solid body weight and ab workout at home, I personally get more motivated once I am at the gym.

#7- Implement and Adjust the Contingencies: In the future I may have to make some changes in my goal since I am starting a new job soon and it might be have to fit in time with it. I will just have to keep motivation to carry on and stay dedicated because with school and a job I will have less free time. The reinforcer will always be there because staying in shape and being healthy is also important and won't go away.

#1 Set goal: A goal that I would like to set for my self is to watch less TV.

#2 Define target behavior: I want to decrease the amount of hours used in a day watching tv.

#3 Keep records of behavior: For the first week I will go about my day normally so that I can form a base line for my graph. Once I have done this, I will decrease the time that I watch tv by one hour each day. I will do so by occupying my time with a different activity such as studying.

#4 Graph a baseline: My X-axis will be the day of the week and my Y-axis will be the hours I spend watching tv per day.

#5 Determine Contingencies: My behavioral intervention would be using reinforcement. Every time I am successful at knocking an hour off of my tv watching time, I will reward myself with either a smoothie or frappe from the union the next day.

#6 Determine Antecedents: My antecedant to less tv watching watching would be to find somethig else productive to do with my time. This way I would not be bored enough to watch tv.

#7 Implement and Adjust the Contingencies: I feel that this will help me to reach my goal. But if it doesn't, then I will resort to taking the tv out of my room all together. And if I want to watch tv I will have to go all the way to the living room. I know that this will help me to lower my tv watching time because I will not want to watch tv out in the open.

1. Set a Goal – I would like to work on my time management skills. I feel that I procrastinate too much and if I gave myself the push to be my organized I could be better at it. I would also be able to go to bed earlier because I would not have to stay up late doing things I could have done earlier in the day.
2. Define/Specify the Goal as a set of Target Behaviors – I need to identify what I am specifically going to manage. I decided that because I usually try to write everything down in my planner, I will make a to-do list for each day in my planner. This also works well because the number of things you have to-do each day is not always the same, it’s a variable. So, it can be measured by the percentage of the to-do list I get done each day.
3. Keep a Record – I will record how many items are on my to-do list each day (denominator) and how many things I complete each day (numerator) divided by each other to get my percentage for the day.
4. Graph a Baseline – On my x-axis will be all the days of the week and on my y-axis I will put 0 -100 to represent the percentage of my to-do list that was completed. So, my x-axis will be labeled “Percentage of tasks completed” and my y-axis will be labeled “Time.” This will be a line graph because it is customary to use a line graph to graph behavior data.
5. Determine Contingencies – To reinforce my behavior I will make myself study one hour on Sunday for every time my percentage for the day falls below 70 percent. So, if on only Tuesday and Wednesday I fell below 70% than I would have to make myself study for at least two hours on Sunday. Even if my percentage is 69% it will not count as a day I am not punished for.
6. Determine Antecedents – I will make a to-do schedule in the morning or gradually during the day during classes, this is make me more organized and I will know everything I need to get done for the day. I won’t forget things and this will cause me to try to complete my homework sooner rather than later.
7. Implement and adjust the contingencies – I will have to at the end of each week evaluate if my target behaviors need to be more specific, if I need to redo my baseline under a different behavior, graph my data differently, an change my method or timing of the punishment. Most importantly I need to stick with it! I need to continue to record my data and complete my to-do lists. These are good life skills and by doing this I am only helping myself.

#1 Set your Goal
My goal is to study more.
#2 Define/specify the goal as a set of target behaviors
My target behavior will be to study at least 2 hours every night of the week, including the weekend. This will include reading all assigned readings for classes multiple times if needed, reading over notes taken in class, reading ahead if necessary, and so on.
#3 Keep a record
I will record my amount of time spent studying every day and put it into an Excel spreadsheet that I’ll add to as the process continues. I’ll also review how well I studied and make a note of it. If I don’t cover much material in the required 2 hours, I will record that and improve upon it the next day.
#4 Graph a baseline
Using the data I record in Excel, I will make a graph, which I will update at the end of every week to help keep track of my progress. I will use the amount of time studied (in minutes) for the y axis and the respective day of the week for the x axis. My graph will most likely be a line graph. My notes of how well I study each day will also be included, as an added reference.
#5 Determine contingencies
My behavior intervention will be a mix between reinforcement and punishment. If I complete the required 2 hours of studying during the day, I will make time to watch a movie, play a game, spend time with friends, or some other leisure activity. This will occur only after I study for the day, encouraging me to not procrastinate until late at night. The punishment will be that I have to make up for any time not spent studying the next day. This will help ensure that I still meet the required hours per week.
#6 Determine antecedents
To help ensure that I complete studying every day, I will go to the library after I am done with classes. This will leave enough time to study before I have to complete any obligations such as work. Being in the library will encourage me to study as there isn’t much else to do there, such as watch tv.
#7 Implement and adjust the contingencies.
I will review my progress at the end of each week and adjust my methods appropriately. If I fall far enough behind, I will eliminate leisure time completely until I can learn to balance it with the process of studying each day.

Steps for Self-Directed Behavior
#1 Set your goal: My goal is to drink less coffee every day.

#2 Define target behavior: My target behavior would be to decrease the amount of coffee I consume each day. My specific goal is to gradually decrease the amount of coffee (in fluid ounces) over the intervention period until I only consume 16 ounces a day.

#3 Keep records of behavior: Throughout the first week, I will record the ounces of coffee I drink each day to establish a baseline. I will do this by documenting each time I drink coffee per day and how much I drink. This will be continued throughout the entire self-directed behavioral change.

#4 Graph a baseline: Microsoft Excel will be used to graph the information recorded throughout the baseline week. The y-axis will show the fluid ounces of coffee consumed in increments of 4 and the x-axis will show each day of the week.

#5 Determine contingencies: My reinforcement for resisting the set amount of coffee each day will be a large Sprite from Kwik Star.

#6 Determine antecedent: Currently, I drink coffee when I wake up in the morning, with friends in the afternoon, and when I’m at work. Since the antecedents of waking up, encountering friends, and working are inevitable, I’ll have to modify my behavior during these times. I should wake up and drink a glass of water along with the coffee so eventually I wake up and want to drink water instead of coffee. When catching up with friends in the afternoon, I could order something other than coffee, like water or something caffeine free. At work, I will drink water instead of coffee.

#7 Implement and adjust contingencies: Throughout the intervention period, I will reevaluate and adjust my plan accordingly. If the amount I am decreasing is too much or if I think I could be cutting out more coffee each day, I will make the necessary adjustments to ensure that I succeed at modifying my behavior.

Step One: The behavior that I would like to reduce is eating less chocolate.
Step Two: The target behavior that will reduce my consumption of chocolate is not buying it. I seem to only eat it when it is around. My behavior will be measured by how many candy bars I eat in a day.
Step Three: I will keep track in a journal of how much chocolate I eat in a day.
Step Four: I can graph my data by putting the time (days/weeks) on the x axis and the amount eaten on the y.
Step Five: For my goal I will use continuous reinforcement. I plan on coming up with a day where I can have chocolate for a meal as long as I stay within 2 to none during the rest of the week.
Step Six: I feel that the antecedent is having the chocolate around in general. By not purchasing it or by not letting my parents buy it for me I feel like I have a pretty good chance of ending the behavior.
Step Seven: The graph will allow me to reflect on my behavior and make adjustments if I am not being successful. It is instant feedback that will be useful to me.

Steps for Self-Directing Behavior
#1 - Set Goal: A behavioral goal that I have would be to increase how often I work out.
#2 - Define/Specify the Goal as a set of Target Behaviors: My target behavior would be to set an amount of time that I dedicate to working out in the gym each week. My specific goal would be to go to the gym at least 3 times a week. Normally I would say I want to go everyday but I think that would be unrealistic at this point and time. I am busy with school, work, and doctors appointments. So realistically I would hope to go to the gym every Tuesday, Thursday and Sunday at 8 O’Clock pm. It’s not like my work outs can be extreme anymore and I have a break so I can bike, abs, arms, and lower every time.
#3 - Keep a Record: I am going to log into my fitness pal every exercise that I do. It lets you tell your exercise, how long you did it, how hard, how many reps, and how much weight.
#4 - Graph a Baseline: When I get my baseline and figure out how many times I go to work out I will have to graph the information. My x-axis will be labeled the days of the week and my y-axis will put in how many minutes I spent working out on that particular day.
#5 - Determine Contingencies : For this behavioral goal I will have a continuous reinforcement. The reinforcer will be having days off in between so I am not having to stress about trying to find time to get to the gym every day. This reinforcement will help me to reach this behavioral goal because it allows me not to over stress.
#6 – Determine Antecedents: The antecedents are a major factor for eliciting my work out behavior. One thing that I can do is having a reminder on my phone every Tuesday, Thursday, and Sunday go off every hour before my determined work out time, which will be consistent every time. I will also have a work out buddy that will go with me every time and have a reminder in their phone too, this way I won’t be able to opt out of the work out because I don’t want to go alone.
#7- Implement and adjust the contingencies: Now that I have completed the steps I can continue and try and implement the targeted behavior that I am determined to add to my everyday routine. After a while I can look back and make adjustments to make the behavior occur more often.
Terms: behavioral goal, target behavior, specific goal, continuous reinforcement, reinforcer, reinforcement, antecedent, eliciting,