Research-Based Strategies: Intro
I’m a behavior analyst (BCBA) and I practice applied behavior analysis. We target a behavior for change (decrease or increase) and then come up with a plan to change it. In that plan there are schedules of reinforcement (SOR). There are technical terms for these schedules but I’m not about to introduce those technical terms in this post! I want to create a post with the most helpful “schedules of reinforcement (SOR)” for you to use when you’re attempting to change your habits.
Schedule of Reinforcement...What?
So, let’s talk about what a schedule of reinforcement even is! It is a schedule that you create so that you can gain access to rewards (self-administered) so that you can increase desirable behavior. Ideally, when a better behavior is increased a less desired behavior can be less useful or frequent. This schedule is created using the baseline data you take on your behavior chosen for change. This schedule includes graduations from one small goal to the next until you’ve reached your end goal.
BTW, If you want to learn more about the nitty gritty of changing your behavior read my blog post here.
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First Thing's First
First, if you’re going to create a goal it’s critical to track how often you engage in this chosen behavior.
Some example behaviors that you might want to replace can be:
- Purchasing unnecessary items
- Drinking alcohol
- Consuming processed sugar
Once you’ve written down how often you currently engage in your chosen behavior, you can then create your hourly, daily, or weekly action steps and then your end goal.
Without this information there are no goals, just wishes.
Let's Start with Some Examples
Our first SOR involves choosing an alternative behavior to the behavior that you’re trying to change.
For example, you may be trying to replace your expensive shopping habits. Some people may simply create a goal that reads like this:
“Stop shopping”
BUT you can run into problems with this goal.
First, what if you buy unnecessary items 15 times a week? In my professional opinion expecting yourself to go from 15 times a week of frivolous shopping to 0 shopping is unrealistic and will set you up for failure.
So instead of going from 15 to 0 you may want to ease yourself into accomplishing this goal by going from 15 to 12 or 10. To support you during this trying journey you must come up with an alternative behavior so that you can “feel” like you have a behavior that satisfies your urge to shop but without the $$$ flying out of the bank. Let me explain.
Alternative Behavior Instead of Undesired Behavior
The problem with creating a goal that states that you’ll just “stop” is that you’re still going to have the craving to shop. So, it’s best to come up with an alternative behavior that makes you FEEL like you’re still shopping. In other words, to satisfy this craving the alternative behaviors must feel like it’s equal to the behavior you’re trying to replace.
Alternative behaviors to your typical shopping can include:
- Checking out books, movies, audiobooks from the library (free)
- Adding to your amazon wish list (free)
- Creating a favorites list on your favorite online stores (free)
- Go to a resale shop instead of the pricier places that you go (still shopping but very cheap shopping)
I hope this SOR makes sense! When you engage in these alternative behaviors you’re still coming into contact with a “rewarding” feeling (hopefully) and soon you’ll engage in these alternative behaviors more often THAN the expensive shopping habit.
Next Strategy: Incompatable Behaviors
The next most used SOR is to replace your undesired behavior with an incompatible behavior.
For example, you may be trying to stop eating sweets when many opportunities show up in your office break room.
An incompatible behavior is a behavior that you engage in so that you CAN’T engage in the behavior that you want to go away (eating sugary sweets).
Incompatible behaviors to eating sugar sweets can include:
- Chewing on a toothpick
- Sucking on a peppermint (still sugar but LESS than a donut)
All these behaviors keep your mouth busy enough to pass up the donut and run far away from the break room. That’s why it can be considered an “incompatible” behavior.
How a Goal can Look Numbers-Wise
Here’s how your goal can look numbers-wise and this example can apply to both the “alternative behavior” strategy or the “incompatible behavior” strategy.
Current measurement of behaviors or “baseline data”
Incompatible behavior (chewing gum): 0% of the time donuts were in the breakroom
Eating sugar sweets: 100% of the time donuts were in the breakroom
- Chew gum 20% of the time that I come across donuts tomorrow during donut Thursday at the office.
- Eat a donut 80% of the time that I come across donuts tomorrow during donut Thursday at the office.
To graduate, slowly increase the percentage that you want to chew that gum VS eat the donut until you’re able to chew the gum 100% of the time you come across donuts.
Always Reward yourself!!
Tracking your behavior helps you to SEE your progress and come across a rewarding feeling that you’ve accomplished that one small step towards your goal.
You can track your behavior on your phone, or by texting someone that you did X and instead of Y, or mark it on a calendar, or write it down on a post it!
I dare say if you don’t track your behavior in some way, you can’t definitively know that you’ve made progress. Our memories aren’t the best sometimes. So, for now, tracking it somehow will not only feel good but will help you to say, “I’ve come (this far) in my journey!” and let you know when you can start to maintain and stop tracking.
You can also take it a step further in your reward system by delving money out to yourself each time you accomplish your goal that week, or buy yourself a spa service, allow yourself a guilty pleasure like watching your favorite show, or buying yourself a yummy treat.
Whatever you do REMEMBER to reward your new habit!
In Conclusion
I hope this post served the purpose of introducing you to two strategies that will not only help you identify which behaviors you want to change but also how to structure the change in your behaviors.
What behaviors would you choose to change and which of the two strategies might work best for you?
Please feel free to leave a comment below regarding your thoughts or regarding what you’d like to see more of on my blog!
Until next time,
Kristi
Written by Kristi, June 13th, 2023
Kristi, this is such an achievable way to get out of bad habits! And it gradually accomplishes goals, not setting yourself up for failure. Never say never! Sometimes you might want to reward yourself with a donut or a new pair of shoes. You can, if it’s in moderation. This teaches the new habit of moderation. I can’t wait for your next post! Thank you for taking the time to teach us through your experience and education. Peace!