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;void(0)) Last month we discussed part of the process of self-control or Behavior Modification using Mike Quill and the NYC transit workers as an example of how, if we are not able to control ourselves, someone else will do it for us. We discussed how they sat down and carefully planned their assault. They made a Commitment to walk off the job at a crucial time and stay off until they were able to obtain their Goal, of higher pay checks through raising our subway fares. We started off with the concepts of setting a 1.) Baseline or where we are with our unwanted situation and the 2.) Frequency or pattern of these behaviors: How often in the day do I eat those beloved cream filled donuts or potato chips? 3.) Breaking the Chain – All behaviors follow a “chain” or series of acts that lead to an award. Once we reach a certain point in that chain we’re “hooked” into following the process to its end. What if we stopped midway? For example: Instead of polishing off the entire bag of potato chips (as may be part of my weight problem) I train myself to only eat 10 chips at a sitting (and gradually work my way down from there). Then, with the help of my index cards or frequency chart, keep tracking my adherence to the schedule. 4.) Stimulus Control – A habit is easier to perform in an atmosphere in which one has learned to perform it. When municipalities throughout the country started making it illegal to smoke in various places many of us were forced to start taking steps to stop smoking period. If you’re used to eating in front of the T.V. set, try making it an absolute no-no to eat even snacks in front of the set. 5.) Increasing Alternative Rewards – Make a list of activities you can do other than the unwanted habit. Many of the alcoholics that I have worked with find it useful to go back to hobbies and pastimes that they used to enjoy as a child (coin collecting; model making; soft ball; etc.). These pastimes are activities that are goal-directed and tend to take the mind off of craving problematic behaviors. 6.) Setting Goals – Keeping records of your progress is very important. It helps you to see how close you are to your goal. It can also be “fun” in a way to see how much control you have over yourself and factors in your environment. When you slip up you can go over your records and recall what went on this or that day to throw you off. 7.) Signals – What a wonderful experience it is when your friends or relatives comment to you on how they’ve noticed that you no longer reek of stale tobacco! This is what we’re after. Good feedback is what we all need as social animals. But what happens after all of the fanfare and brass bands? We are left to ourselves. At this point we do not need the graphs and record keeping. It is in our heads and we are more confident in ourselves. Who knows, at this point we may now encouraged to seek out other worlds to conquer: cut down on the caffeine intake; balancing the checkbook; etc. 8.) Commitment – This is a very essential aspect of behavior modification. As stated in an earlier newsletter, we have no control over most of the environment. That means that anything can happen at any time, whether we like it or not. You may have high blood pressure but are employed at a very high stress job. You may be trying to stop drinking but wind up at an important office function where the place is literally flowing with alcohol. What happens with all of the planning and charts in these types of situations? After the thrill of the challenge there will be lulls in our level of focus. Ever watch a boxing match and see the corner guy slap the guy around in between rounds? Well, ducking and dodging punches for twelve rounds may not be as exciting for a seasoned fighter as it may be for most of us. Sometimes these guys “fall asleep” from sheer boredom in the mid-rounds. That can be very dangerous in the ring. That’s when a man can get knocked out from a simple jab. Why? Because the initial thrill and edginess of the buildup has dissipated and it becomes just another fight to the fighter. We need to keep focused on the Goals of our struggle with self-control and this is where Commitment comes in. This may come from a friend who is “coaching” you along or from a book espousing the “principles” of controlling or stopping a specific unwanted habit. My hope is that you use the principles of behavior modification that I laid out here as a guide to taking control of your life. Newsletter Directory The Aton Project - Home Page Tony VanSluytman info Tony VanSluytman - the Author | Return Home | The BOOK DOCTOR | The BANYON NETWORK | The Banyon Buzz Newsletters | The Aton Project Newsletters | Contact Us | |
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