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Self Control

Self Control. Learning to decrease excessive behaviors that have immediate gratification Smoking, eating, drinking Responses that need to be increased Studying, exercising, being assertive. WHY? Problems on Self Control. “I just can’t resist having an extra dessert”

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Self Control

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  1. Self Control Learning to decrease excessive behaviors that have immediate gratification Smoking, eating, drinking Responses that need to be increased Studying, exercising, being assertive

  2. WHY?Problems on Self Control • “I just can’t resist having an extra dessert” • My term paper is due; I have a big midterm; and I have to finish writing up that lab assignement. What am I doing here at this bar? Why aren’t home studying?

  3. Problems of Behavioral Excesses- doing too much of something • Immediate Reinforcers vs Delayed Punishers: • Bohong pada ortu mengatakan tidak ada PR karena ingin pergi dengan teman-teman • Immediate Reinforcers vs Cummulative Significant Punishers • Senang makan coklat walau tahu colesterol tinggi • Immediate Reinforcers vs Delayed Reinforcers • Ingin nilai bagus pada ujian esok pagi tapi ada teman yang ngajak nonton

  4. Problems of Behavioral Deficiencies:responses that need to be increased • Immediate small punishers vs reinforcers that are cummulatively significant • Immediate small punishers for a behavior vs immediate but highly improbable major punisher if the behavior doesn’t occur • Immediate small punisher for a behavior vs a Delayed major punisher if the behavior doesn’t occur

  5. Steps in Self Control Program • Specify the Problem • Make a Commitment to Change • Take Data and Analysis Causes • Design and Implement a Program • Prevent Relapse and Make It Last

  6. Problem Specification • Write out the GOAL: rinci, kongkrit, dan wajar • Make a list of things that you take as evidence that your goal has been achieved? • Given a number of people with the same goal, how would you decide who had met the goal and who had not??? • If your goal is an outcome, such as achieving a certain weight then make a list of specific behaviors that will help you to achieve that outcome

  7. Make a Commitment to Change • Commitment to change and knowledge of change techniques were important (Perri & Richards, 1977) • The Stronger of commitment the higher probability of success in changing your behavior • Make a list of benefits for changing behavior • Make your commitment public • Rearrange your environmet • Invest considerable time and energy in planning the project • Plan ahead for various ways to deal with any temptation

  8. Take Data and Analyse Causes • Take data on the occurance of the problem: WHEN, WHERE, dan HOW OFTEN • Record Keeping: ada berapa rokok semula? Berapa sekarang? • Analyse antecedents and immediate consequences: • Permen sambil nyopir, lampu merah jadi hijau • Satu donat, segelas kopi panas • Seiris biskuit, pemain favorit mencetak goal

  9. Design and Implement a Program • Manage the Situation • Manage the Behavior • Manage the Consequences

  10. Manage the Situation • Instructions • Modelling • Physical guidance • Immediate surrounding • Other people (mengurangi kontak dengan orang lain) • Time of the day

  11. Manage the Behavior • Chaining: • Perilaku sesungguhnya adalah hasil dari rangkaian perilaku kecil • Perilaku kecil merupakan isyarat bagi perilaku selanjutnya • Incompatible behavior • Perilaku bermasalah diganti dengan perilaku yang lebih tepat • Shaping • Membentuk perilaku target secara bertahap

  12. Manage the Consequencies • Feedback atau self reward • Cermin, tape recorder, self monitoring • Pencatatan keuntungan melakukan program • Tetapkan peraturan: • Le Bow : makan pada tempat, waktu

  13. Prevent Relapse and Make it last

  14. Self Instruction • Increase exercise and study behavior (Cohen, DeJames, Nocera, & Ramberger, 1980) • Reduce fear (Arrick, Voss, & Rimm, 1981) • Reduce nail-bitting (Haris & McReynold, 1977) • Improve a variety of other behavior

  15. Willpower • If you had more willpower you could get rid of that bad habits • If you had more willpower you could improve yourself and get some better habits

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