Self Control

Two types of self control problems

Behavioural Excess: learning to decrease behaviours that provide immediate gratification (excessive smoking, eating, TV watching)

Behavioural Deficiencies: learning to increase behaviours that have small immediate unpleasant consequences (exercising, doing household chores, flossing)

Model for self control

Clearly specify the problem as behaviour to be controlled and that you apply behaviour modification techniques to manage that problem

Behave in a way that arranges the environment to manage your own behaviour

Steps in self-control program

1. Specify the problem and set goals

2. Make a commitment to change

3. Take data and analyze causes

4. Design and implement a program

5. Prevent relapse

Causes of relapse in situations

Avoid setback situations, unavoidable setback situations, overreaction to occasional lapses, counterproductive self-talk

Causes of relapse in specification of the response

Fuzzy target behaviour, long-term target behaviour, trying too much too soon

Causes of relapse in consequences

Fails to incorporate everyday rewards, consequences that are only cumulatively significant