I do recommend books in this post that, if purchased using the link I provide, will lead to my receiving commission. I only recommend books I’ve read and love.
I’m writing this post to communicate to my readers that applied behavior analysis, the science of habits and acceptance and commitment therapy (ACT) can all be used together to understand your behavior and to change your habits. This post is just a very small introduction to all three psychological frameworks. There will be many more posts on each of these frameworks in the future!
I want to start off by introducing each framework. Remember, these are simply introductions.
Intro to: Applied Behavior Analysis
According to applied behavior analysis there are four different “functions” (reasons why) we engage in behaviors. To escape, to get attention, to stimulate ourselves or to gain access to an item or items. The way we learn that a behavior leads to one of these “functions” is because at some point this sequence of events happened:
Antecedent (the event directly before we engaged in a behavior)- behavior (what we did) and consequence (what happened right after we engaged in a behavior).
According to applied behavior analysis when a certain antecedent (a thing or event that precedes another) is present and then a specific behavior occurs that then leads to a consequence that we LIKE then it is likely that the behavior will take place again so that we can get what we LIKE again.
Here’s an example:
Antecedent: You put your money in a vending machine, push the button and the chips don’t fall
Behavior: You get thoroughly annoyed and kick and shake the machine
Consequence: The chips fall!
What have you learned? If your money and button pushing doesn’t get the chips to fall you’ve learned to KICK AND SHAKE the machine.
So what behavior is established? Kicking and shaking machines
The function (the purpose) of the behavior? To gain access to an item
Here’s another example that a lot of people might be able to relate to:
Antecedent: You’ve had a very rough day at work and meet your friends afterward for dinner
Behavior: You have some margaritas (you’re not much of a drinker but your friends insist the margaritas are the BEST at this place, so you have one)
Consequence: You feel WAY better and more at ease
What have you learned? Feelings from a very rough day at work can be transformed into relaxation after consuming margaritas.
So what behavior is established? Drinking alcohol
The function of the behavior? Initially it was attention (socializing with friends) and then it turned into both attention (socializing with friends) AND escape from feelings of stress.
Explain this you say? Initially you drank because your friends insisted (attention/social). Then you realized drinking alcohol leads to you being able to escape those feelings of stress. So now you may drink, in certain situations for both attention (socializing with friends) and to escape stress.
I hope you can relate to this little summary of applied behavior analysis and the four functions of behavior. There will be MANY more posts on applied behavior analysis as it is my first love and my main science and there is SO much more to it😊
Moving on to: The Science Behind Habits
This is new to me and is most certainly very related to applied behavior analysis but it highlights some components of our behavior that applied behavior analysis does not.
Let me start off by mentioning some books that make information of the formation of habits very easily digestible:
The power of habits by Charles Duhigg and Atomic Habits by James Clear.
After reading these two books I fell in love with the science behind habits BECAUSE neurology was highlighted and can speak to WHY we engage in a behavior again and again even if we want to change the behavior.
With behavior analysis data is taken on the sequence of events (antecedent-behavior-consequence) and then we attempt to understand the function of a behavior. After reading about the science of habits I realized that it has a similar take on the sequence of events that explains why we engage in behaviors:
It’s called the “habit loop” which is made up of the four stages of habit. Let’s delve into this a little deeper…
1st comes the “Cue” A cue is a signal to you that something that LEADS to a reward is available.
2nd comes the craving FOR access to that reward (self-explanatory)
3rd comes the “response” or behavior or action that physically gets you access to that reward.
4th Reward (the delicious taste of chocolate)
BUT with the science of habits both the sequence of events AND what chemicals are released DURING the sequence of events is also considered.
Scientists have discovered through important research on the brain that dopamine is released when you come into contact with the CUE that your preferred activity/item/person is available.
For example: You smoke cigarettes? When you get into your car, and you see the pack of cigarettes in the passenger seat a flood of dopamine is released into your brain. Dopamine leads to feeling motivation, pleasure and satisfaction. Just upon seeing the cigarettes you’re now motivated to smoke and you feel pleasure at the THOUGHT of smoking and you haven’t even inhaled the first puff yet.
One last very interesting (but not totally related) fact is that when we begin a new habit (good or bad) we are also beginning a NEW neural pathway (a series of connected serves along which electrical impulses travel in the body).
Ok, I’ve geeked out enough on both applied behavior analysis and the science of habits! I would like to now introduce you to the coolest form of therapy I’ve come to know yet!
And Finally! Acceptance & Commitment Therapy
Acceptance and commitment therapy embodies six core principles: diffusion, expansion, connection, the “observing self”, values and committed action.
Let’s go into detail a bit more…
- Diffusion: Diffuse unhelpful thoughts or images to where you do not become the unhelpful thought but so you can simply observe the unhelpful thought for what it is…just an unhelpful though that can’t HURT you or CONTROL you
- Expansion: Make room for these unwanted feelings because they are a part of being human. Understand that struggling with them or attempting to rid yourself of them is you trying to go against human nature.
- Connection: Be mindful and present in each moment. Be open to your experiences without judgment or struggle.
- The observing self: I interpreted the observing self to be a permanent and non-judgement part of your mind that sits above your rapid thoughts and simply observes without being bothered. A tough part of our mind to reach! But with practice it can be achieved!
- Values: The most important part of ACT (in my opinion) because your values (who you want to be) are your north star to your behaviors/actions! Without values we have no north or compass or navigation system!
- Committed Action: Finally, all actions should be in alignment with your values (who you want to be). It’s simple but not easy.
My friends, this therapy helped me to cut my drinking to ONE drink per sitting after YEARS of struggling to decrease my drink intake. This is a very special form of therapy indeed!
I hope that this post served its purpose in introducing some very potent theoretical frameworks regarding behaviors! It’s such a cool thing to be able to understand WHY we behave the way we do! I want to continue to take you on a journey that sheds light on why we do what we do and how to make changes along the way to improve as we see fit!
Until next time,
Kristi
Written by Kristi April 11th, 2023
So true! I love that you analyze our behaviors and make it understandable. It makes it more of an external demon that can be overcome by seeing it for what it is. It does not have to define who you are. Thanks, Kristi!