1. Behavior modification 10th Class Application 2

2. The crucial question You are about to perform the behavior modification (of you or anyone else). Will you be actually able to do it?

3. Types of behavior Simple/Specific No chaining BehMod techniques Complex Chain of different behaviors Complex techniques Management/therapy

4. Example of Complex technique - GTD

5. Other complex techniques Time management Project management Stress management Finding a job Finding a new date Procrastination Etc..

6. What you still need for behavior change Quick functional analysis Work with motivation Planning

7. Quick functional analysis Target behaviors: ▫Bite nails less ▫Eat less ▫Clean my dogs ears more often ▫Do more sports ▫Treat Mikeš as thing (more) ▫Speaking truth ▫Not to come late to appointments ▫Drinking less during parties ▫Have lower expenses

8. Motivation Activation or energization of goal-oriented behavior ▫Extrinsic – coming from outside – e.g. money, good grades, punishment, competition, cultural norms, authority pressure – PUSH factors ▫Intrinsic – coming from inside, values – inner reinforcers – PULL factors

9. 16 basic desires theory (Steven Reiss) Acceptance, the need for approval Curiosity, the need to learn Eating, the need for food Family, the need to raise children Honor, the need to be loyal to the traditional values of one's clan/ethnic group Idealism, the need for social justice Independence, the need for individuality Order, the need for organized, stable, predictable environments Physical Activity, the need for exercise Power, the need for influence of will Romance, the need for sex Saving, the need to collect Social Contact, the need for friends (peer relationships) Status, the need for social standing/importance Tranquility, the need to be safe Vengeance, the need to strike back/ to win

10. Analysis of Motives MUST (should) ▫Devil´s advocate - What happens if you don´t change anything? ▫Who says that you should? WANT ▫What is there for me? ▫What value might be behind?

11. Reading the motivation Look for signals: ▫Overall activization ▫Bigger gestures ▫Smiling ▫More intensive voice ▫Faster pace of speaking

12. Change Matrix (Cavanagh) STAY THE SAME POSITIVES NEGATIVES MAKE A CHANGE

13. Change matrix

14. Change Matrix (Cavanagh) STAY THE SAME POSITIVES NEGATIVES MAKE A CHANGE 13 4 2

15. More complex tasks How to deal with more complex tasks? 1.Write down your plan. 2.Identify your triggers and replacement habits. 3.Focus on doing the replacement habits every single time the triggers happen, for about 30 days.

16. Planning 1. Do just one habit at a time. 2. Start small. 4. Write it down. 5. Make a plan. 7. Don’t start right away. 8. Write down all your obstacles. 9. Identify your triggers. 10. For every single trigger, identify a positive habit you’re going to do instead. 11. Plan a support system. 12. Ask for help. 15. Have strategies to defeat the urge. 16. Prepare for the sabotagers. 20. Have rewards. 21. Take it one urge at a time. 22. No exceptions. 26. Set up public accountability. 27. Engineer it so it’s hard to fail. 28. Avoid some situations where you normally do your old habit. 29. If you fail, figure out what went wrong, plan for it, and try again. Source

17. Planning

18. Discussion [The end of the today's class]