chap 20- self-manamgement

Question 1

antecedent manipulation

Answer 1

• used to increase or decrease a TB
• often used by people in a self-management program to influence their own behaviour
• in antecedent manipulation, you modify the environment in some way before the target behaviour occurs to influence the future occurrence
  of the target behaviour
• all self management procedures involve the antecedent manipulation because the person engages in some controlling behavior in advance of the TB to be controlled

Question 2

behavioral contract

Answer 2

• a written document that specifies a particular TB for a client and the consequence that will be contingent on the occurence or non-occurrence of the behaviour in a stated period of time
• a;though another peson (contract manager) applies the conseuqnces, a behavioural contract is considered to be a type of self-managemnt strategy b/c the behavior of entering into the contract is a controlling behaviour

Question 3

behavioural defecit

Answer 3

a desirable target behaviouurthat a person seeks to increase in frequency, duration, or intensioty

• fail to engage in desirable behaviours
• they are desirable behaviours because it has a positive impact on the persons life in the future

Question 4

behavioural excess

Answer 4

• undesirable behaviour in excess
• it has a negative impact on a persons life in the future
• examples include smoking, overeating, alcohol abuse, and gambling

Question 5

controlled behaviour

Answer 5

the use of self-management strategies in which the antecedents and consequences of a target behaviour are modified
- the behavior you want to change (TB)

Question 6

controlling behaviour (self management behaviour)

Answer 6

• the use of self management strategies in which the antecedents and consequences of the target behaviour and’ or alternative behaviour
• involves implementing self-management strategies in which the antecedents and consequences of the target behaviour or alternative behaviour are modified; these strategies make the controlled behaviour(target behaviour) more likely
• behaviour that influences future occurence of the controlled response

Question 7

goal-setting

Answer 7

• a self management strategy in which the person decides on and writes down the desired level of the target behaviour they hope to achieve as a result of self-management stimulus
• you should set goals that are achievable
• *goal setting is implemented most often in conjunction with self-monitoring(self monitoring is reactive therefore results in beneficial change in the TB that is being recorded)
• shoudl be S.M.A.R.T

Question 8

self-instruction

Answer 8

• self- statement that makes it more likely that a TB will occur in a specific situation

Question 9

self-management

Answer 9

behaviour modification procedures used by a person to change their behaviour
- in a self-management strategy, the person engages in a behaviour that alters or consequence of the target behaviour or alternative behaviour

Question 10

self-praise

Answer 10

• making positive statements to yourself or providing a positive evaluation of your own behaviour after engaging in an appropriate behaviour

Question 11

short- circuiting the contingency

Answer 11

• occurs when a person arranges a reinforcer for a target behaviour in a self-management project but then takes the reinforcer w/o first engaging in the target behaviour - may also occur when a person arranges a punisher for a TB but doe not implement the punisher after engaging in the TB

Question 12

social support

Answer 12

• a component of the habit reversal procedure in which a significant other praises the client for correct use of the competing response and prompts the client to use the competing response and prompts the client to use the competing behaviour when the habit behaviour occurs- in general it is used when they are doing a self-management goal

Question 13

self monitoring

Answer 13

• procedure in which a person observes their behaviour systematically and records the occurrence (or non-occurrence of the TB)
• *produces reactivity

Question 14

steps in a self-management plan

Answer 14

1. make the decision to engage in self-management
2. define the TB and competing behaivours
3. set goals
4. self- monitor
5. conduct a functional assessment
6. choose appropriate self-mangement strategies
7. evaluate change
8. re-evaluate self-management strategies if necessary
9. implement maintenance strategies

Question 15

ego depletion

Answer 15

after exerting self-control on one task, you will be less effective on a subsequent self-control task – just like a muscle gets tired

Question 16

decision fatigue

Answer 16

• making decisions depletes willpower

* *think rating group vs. forced choice group

Question 17

increasing willpower

Answer 17

• consume glucose/simple carbs (really short term)
• consume protein/complex cabrs (short term)
• rest, relaxation, mindfulness, and meditation (short term)

Question 18

ow to apply willpower

Answer 18

• meta-analysis of self control studies
• people who score highest in self control use it the least every day
• that is, those with high self-control use it to hreate strong positive automatic habits
• they structure their lives so that they do not need to expend willpower during the day
• vice versa for those who scored low on self-control: their lives were structured so that they were constantly forced to use willpower to resist temptation

Question 19

pros and cons of strength model

Answer 19

pros:
- robust, reliable experimental support
cons:
- does not explain why people may resist (or give in to) a particular tempation
- alternative explanations may account for willpower effects ie. motivation: can paying someone overcome ego depletion?)

Question 20

how to keep your resolutions

Answer 20

• precommit
• use behavioural contracts
• keep track
• don’t overreact to a lapse
• reward often