How to Improve Self Control.

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Achieving self-control through behaviour modification

Sometimes there is such a moment in our lives when we struggled with the challenge of self control.

Here are some principles and techniques that we can use in behaviour modification to improve self control.

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It is assumed that behaviour is mainly a product of learning, conditioning and environmental control.
That "what is learned can be unlearned". Thus, people can recondition to produce more desirable and effective patterns of behaviour. The technology of behaviour modification has been applied in schools, businesses, hospitals, factories, childcare facilities,prisons, and mental health centers.

Here are four steps in the process of self- modification ;-

 

1) Specifying your target behaviour :- 

The first step is to specify the target behaviour that you want to change. Behaviour modification can only be applied to a clearly defined, overt response etc.
To identify target responses, you need to ponder past behaviour and pay careful attention to behaviour over the next week so you can list specific examples of responses that lead to the trait description.

2) Gathering baseline data :-

 
In this you need to systematically observe your target behaviour for a period of time (usually a week or two week) before you workout the details of your program. In gathering baseline data,you need to monitor three things.

First, you need to determine the initial response level of your target behaviour.
otherwise You can't tell whether your program is working effectively unless you have a baseline for comparison. You can simply keep track of how often the target response occurs in a certain time interval. It is crucial to gather accurate data. you should keep permanent written records.

Second, you need to monitor the antecedents of your target behaviour. Antecedents are events that typically precede the target response. Often these events play a major role in evoking this behaviour.

Third, you need to monitor the typical consequences of your target behaviour. Try to identify the reinforcers that are maintaining an undesirable target behaviour or the unfavorable outcomes that are suppressing a desirable target behaviour.

3) Designing your program:- 

It's time to plan your intervention program . As per to increase or decrease the frequency of a target response.

    • Increasing response strength:- Efforts to increase the frequency of a target response depends largely on the use of postive reinforcement. you reward yourself for behaving properly.

    • Selecting a reinforcer:-
To use positive reinforcement, you need to find a reward that will be effective for you. Everybody has different thresholds, like what is reinforcing for one person may not be reinforcing for another. To determine your personal reinforcers, you need to ask yourself questions such as.. what do I like to do most ? What makes me feel good? What would I hate to lose? Etc
You don't have to come up with new reinforcer that you have never experienced before, you can use reinforcers that you are already getting.
And you have to restructure the contingencies so that you get them only if you behave appropriately.

    • Arranging the contingencies:- Contingencies will describe the exact behavioural goals that must be met and the reinforcement that may then be awarded.
Try to set behavioural goals that are both challenging and realistic.
Setting unrealistically high goals - a common mistake in self modification and often leads to unnecessary discouragement.

    • Decreasing response strength:- Reinforcement can be used in an indirect way to decrease the frequency of a response. You can reinforce yourself for not emitting a response, or for emitting it less, and thereby decrease a response through reinforcement.
Other strategy for decreasing the occurrence of an undesirable response can be to identify it's antecedents and avoid exposure to them.
Punishment is also used for decreasing unwanted behaviour ..and people tend to overuse it. First , do not use punishment alone. Second, use a relatively mild punishment so that you will actually be able to administer it to yourself.

4) Executing your program:- 

Once you have designed your program, the next step is to put it to work by enforcing the contingencies that you have carefully planned.
During this period, you need to continue to accurately record the frequency of your target behaviour so you can evaluate your progress. The success of your program is dependent on your not cheating.
Generally, when you design your program, you should spell out the condition under which you will bring it to an end. Doing so involves setting terminal goals, such as reaching a certain weight, going without cigrettes etc
Often it is a good idea to phase out your program by planning a gradual reduction in the frequency or potency of your reinforcement for appropriate behaviour.