BEHAVIOUR MODIFICATION TECHNIQUES
What Is Behavior Modification?
Behavior modification is a method used to replace negative behavior patterns with desired behaviors or promote behavior change. “I use behavior modification to help my clients replace unwanted behaviors with more desirable ones by using different operations such as praise, approval, and token economies,” says Talkspace therapist Cynthia Catchings, LCSW-S, LCSW-C, CMHIMP, EMDR.
The principles of the practice come from the work of B.F. Skinner and his theory of operant conditioning. Building on Thorndike’s Law of Effect, which states that a behavior that has a good outcome will likely recur more frequently than an action met with a negative outcome, Skinner added the idea of reinforcement. Essentially, if a behavior is reinforced (i.e. praised or strengthened in some way), it will continue. If the undesirable behavior is ignored, it will gradually fade away until it stops. This technique helps rid an individual of unwanted behavior while supporting deep positive change. It is a common form of treatment for substance abuse and some mental health conditions.
Most of Skinner’s research studying behavior therapy was conducted on animals. For example, he placed hungry rats in a “Skinner Box,” which was outfitted with a lever. When pressed, the lever would release food. Over time, the rats learned that pressing the lever was a good thing, so they kept pressing it. Using a different box and set of rats, Skinner demonstrated the opposite by causing an electric shock when the rats would press the lever. Instead of continuing to press the lever, the rats learned to avoid it.
Of course, humans are more complex than most animals, especially when it comes to teaching behavior therapy. But behavioral modification uses the basic tenets of operant conditioning and seeks to change a person’s behavior through changes in the environment.
Behavior Modification Techniques
There are several methods by which behavior modification therapy functions. Basically, desired behavior is rewarded and negative behavior is punished. But because humans are nuanced, it’s not always so simple to practice behavioral therapy.
Positive reinforcement
Positive reinforcement is the practice of offering a reward for good behavior. The reward, or reinforcer, strengthens a positive association with the action, thus making it more attractive. You might give your child extra screen time when they do their homework directly after school. This expected reward gives the child motivation to complete a chore they may not otherwise be eager to tackle. Talkspace therapist Liz Kelly, LICSW says, “A helpful behavior modification strategy is positive reinforcement. I encourage my clients to think of healthy ways to treat themselves when they have completed a challenging task or reach a goal. That could be something like going out for a cup of coffee after tackling a difficult work project or buying yourself new workout gear as a reward for consistent physical activity.”
It’s important to vary this technique, however. Reinforcers can lose their value over time. For example, if you were to give your child candy every time they made their bed, the sweet reward would lose its novelty, and over time, the child would begin to neglect the chore. Positive reinforcement works best when it’s both consistent and unexpected. If your child knows they may get a reward if they make their bed, they’re still going to be more likely to keep making their bed than if there was no expectation of a reward.
Negative reinforcement
On the flip side, negative reinforcement occurs when a behavior is reinforced by the absence of something negative. In my example above with the alarm clock, my behavior was reinforced because the negative consequences of wasting time and being late for work were removed. In the classroom, you may see teachers reinforcing positive behavior by eliminating a homework assignment when students do well on a test. Negative reinforcement can be a useful behavior modification technique that supports behavior change within individuals.
Positive punishment
Positive punishment is a common behavior modification technique used to stop unwanted behavior. But this can be a confusing one — how can punishment be positive? But just as with reinforcement, “positive” and “negative” mean “adding” and “taking away.” So a positive punishment technique involves adding something punitive to a situation as a consequence of negative behavior. For example, some people may add an extra mile to their run if they ate a pint of ice cream the night before, or a student may be told to stay after school if they’re caught texting during class.
Negative punishment
Negative punishment is the act of removing something as a consequence in order to stop bad behavior. For example, a parent may take away a child’s favorite doll if they won’t share it with a friend or withhold dessert if a child won’t eat all their vegetables at dinner.
Tips for Successful Behavior Modification Therapy
In order for behavior modification therapy to be truly successful, it’s important to keep several things in mind:
- Be consistent. It’s important to maintain particular practices, especially with children, across the board. This means everyone in the family (parents, siblings, grandparents, and other caretakers), babysitters or childcare providers, and teachers should be made aware of any expectations you’ve put into place for your child and agree to follow that same system. This applies to both reinforcements and punishments.
- Maintain the habit. Unfortunately, the behavior modification process doesn’t stop once a good habit is established with a desired behavior or a negative pattern is broken. The work is ongoing in order to make sure the behaviors don’t recur. Once a pattern of desired behavior has been established, think about varying the schedule. While you’re establishing the pattern, you may give your child a reward or praise every time they complete the target behavior. Over time, however, that incentive fades, so you should modify its frequency to maintain the value, or change the reward to keep things interesting.
- Customize the method. As with most things in life, there is no one-size-fits-all approach to behavior modification. You know your child and yourself better than anyone else. If you find a particular approach isn’t working, try something else!
- Be patient and realistic. Behavior modification can take time and a good dose of patience, both with yourself and with those around you. Falling back on harmful habits is common, and it’s not the end of the world. Keep at it and you’ll be back on track.
Who Can Benefit from Behavior Modification Therapy?
Behavior modification techniques have been found to be especially effective to treat attention deficit hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), phobias, and autism.
Other common uses for behavior modification include quitting smoking, beginning a new wellness routine such as diet or exercise, or achieving other goals such as finishing a creative project.
If you’re finding certain problematic behaviors recurring in your life and are having difficulty changing them (cell phone making you late for work, anyone?) — speaking with a licensed therapist can help you come up with a plan for tackling the issue with actionable steps leading to better outcomes. Online therapy is one convenient and inexpensive way to get started today.
Sources:
Mcleod S. What is Operant Conditioning and how does it work? Simply Psychology. Published January 21, 2018. https://www.simplypsychology.org/operant-conditioning.html
Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.
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What Is Behavior Modification?
Do you remember being punished as a child? Why do you think your parents did that? Despite what we thought back then, it wasn't because they hated us and enjoyed watching us suffer through a week without television. They merely disapproved of our actions and were hoping to prevent us from repeating them in the future. This is an excellent example of behavior modification.
Behavior modification refers to the techniques used to try and decrease or increase a particular type of behavior or reaction. This might sound very technical, but it's used very frequently by all of us. Parents use this to teach their children right from wrong. Therapists use it to promote healthy behaviors in their patients. Animal trainers use it to develop obedience between a pet and its owner. We even use it in our relationships with friends and significant others. Our responses to them teach them what we like and what we don't.
Origin of the Theory
Behavior modification relies on the concept of conditioning. Conditioning is a form of learning. There are two major types of conditioning; classical conditioning and operant conditioning.
Classical conditioning relies on a particular stimulus or signal. An example of this would be if a family member came to the kitchen every time you baked cookies because of the delicious smell. The second type is known as operant conditioning, which involves using a system of rewards and/or punishments. Dog trainers use this technique all the time when they reward a dog with a special treat after they obey a command.
Behavior modification was developed from these theories because they supported the idea that just as behaviors can be learned, they also can be unlearned. As a result, many different techniques were developed to either assist in eliciting a behavior or stopping it. This is how behavior modification was formed.
Techniques
The purpose behind behavior modification is not to understand why or how a particular behavior started. Instead, it only focuses on changing the behavior, and there are various different methods used to accomplish it. This includes:
- Positive reinforcement
- Negative reinforcement
- Punishment
- Flooding
- Systematic desensitization
- Aversion therapy
- Extinction
Positive reinforcement is pairing a positive stimulus to a behavior. A good example of this is when teachers reward their students for getting a good grade with stickers. Positive reinforcement is also often used in training dogs. Pairing a click with a good behavior, then rewarding with a treat, is positive reinforcement.
Negative reinforcement is the opposite and is the pairing of a behavior to the removal of a negative stimulus. A child that throws a tantrum because he or she doesn't want to eat vegetables and has his or her vegetables taken away would be a good example.
Punishment is designed to weaken behaviors by pairing an unpleasant stimulus to a behavior. Receiving a detention for bad behavior is a good example of a punishment.
Flooding involves exposing people to fear-invoking objects or situations intensely and rapidly. Forcing someone with a fear of snakes to hold one for 10 minutes would be an example of flooding.
Systematic desensitization is also used to treat phobias and involves teaching a client to remain calm while focusing on these fears. For example, someone with an intense fear of bridges might start by looking at a photo of a bridge, then thinking about standing on a bridge, and eventually walking over a real bridge.
Aversion therapy is the pairing of an unpleasant stimulus to an unwanted behavior in order to eliminate that behavior. Some people bite their finger nails, and in order to stop this behavior, there's a clear substance you can paint on your finger nails that makes them taste awful. Painting your nails with it helps stop the behavior of biting nails.
Extinction is the removal of all reinforcement that might be associated with a behavior. This is a powerful tool and works well, especially with young children.
Behavior modification is generally thought of as the process of changing patterns of human behavior using various motivational techniques, such as negative and positive reinforcement, extinction, fading, shaping, and chaining. It can be a useful tool to encourage desirable behaviors in yourself, your children, or your employees. There are strategies that may improve the effectiveness of behavior modification, and a therapist may help you determine the best ones to achieve your desired change.
What Is Behavior Modification?
Many people make New Year’s resolutions, but it’s estimated that 80% of those people no longer follow their resolution by the end of the first month. Behavior modification through extinction psychology generally focuses on changing associations with the undesired or desired behaviors to make it more likely that you will stick with your goals.
The theory behind behavior modification identifies that we can change the way we act or react by attaching consequences to our actions and learning from those consequences. The psychologist B.F. Skinner, known for his research on behavioral analysis, postulated that if the consequences of an action are unfavorable, there is a good chance the action or behavior will not be repeated, and if the consequences are favorable, the chances are better that the action or behavior will be repeated. He referred to this concept as “the principle of reinforcement.” Skinner's introduction of reinforcement in his framework became the basis of the development of many modern ideas in reinforcement psychology.
At a fundamental level, Skinner’s behavior analysis modification model can be a way to change habits by following actions with positive or negative consequences to either break bad habits or reinforce good habits.
For many disorders, such as ADHD, behavior therapy has been shown to be effective, and it may improve both behavior and self-esteem. Behavior modification is often used to treat obsessive-compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), irrational fears, substance use disorder, generalized anxiety disorder, and separation anxiety disorder in clinical settings. You may develop and implement a behavior modification plan on your own, or you can find a therapist who specializes in behavior modification therapy for additional guidance and support.
Behavior Modification Techniques
Positive Reinforcement And Positive Punishment
In psychology, you can think about the concepts of positive and negative as mathematical symbols. You might keep in mind that taking something away is considered negative, and adding something is seen as positive.
Generally, positive reinforcement adds a stimulus that reinforces good behavior. For example, you could positively reinforce the behavior of a student by awarding them a prize for doing well on their exam. Positive punishment, on the other hand, describes an added stimulus that decreases the likelihood of an undesired behavior occurring. For example, putting lemon juice (a stimulus) on your fingernails may discourage you from biting your nails (an undesired behavior). Positive punishment also includes corporal punishment, such as spanking, which is often seen as a harmful and unproductive form of behavior modification.
Negative Reinforcement And Negative Punishment
As mentioned above, negative typically means that a stimulus is removed. Negative reinforcement can occur when you remove a stimulus to increase a desired behavior.
For example, an infant’s cries (a stimulus) may be removed when a parent picks the infant up (the desired behavior). As a result, the parent may be encouraged to pick up their infant more often when they cry.
Negative punishment can occur when a stimulus is taken away to reduce the frequency of an undesired behavior occurring. For example, a teenager’s cell phone (the stimulus) could be taken away when they stay out past their curfew (the undesired behavior).
Extinction
A behavior can become extinct when a stimulus or reinforcer is removed. For example, if your child becomes accustomed to getting a new toy (stimulus) every time they throw a tantrum (undesired behavior), you might refrain from buying your child a toy when they throw a tantrum. When done consistently, your child is likely to learn that the behavior never produces the desired outcome, and the behavior may become extinct.
Shaping
The process of shaping can reinforce behaviors that are closer to a desired behavior. For example, a child learning to walk typically involves several stages (sitting up, crawling, standing, walking). Parents might reinforce a child learning to walk through shaping by giving a child encouragement when they engage in new steps in this process.
Fading
Fading is usually thought of as the process of gradually shifting from one stimulus to another. For example, if a parent encourages their child to get good grades on report cards with a positive stimulus, such as rewarding money for good grades, they may eventually seek to find a more sustainable stimulus to maintain good academic performance. Fading removes the old stimulus, getting money in exchange for good grades, and replaces it with a new stimulus, such as satisfaction in learning new material.
Chaining
Behavior chains can link individual behaviors to form a larger behavior. By breaking down a task into its simplest steps, a complex behavior may become more consistently achievable.
Keys To Success
Consistency can be crucial for achieving long-term behavior change. Once a desired behavior is established, consistent reinforcement is typically required to maintain it. When using behavior modification techniques for children, it may be helpful to discuss strategies with teachers, grandparents, and other caregivers to clearly establish rewards and consequences for behavior.
Behavior modification is often thought of as a parenting tool. However, while commonly used for children and adolescents, behavior modification can be effective for many demographics. For example, many adults use behavioral therapy to quit smoking, eat healthily, exercise regularly, and work more efficiently.
Because no two people are alike, behavior modification plans and programs are usually not one-size-fits-all. You may need to tweak or substitute elements of one plan or another to best suit your situation and your ultimate goals, and behavior modification therapy may work best in conjunction with other types of therapy.
Cognitive-behavioral therapy (CBT) is one type of therapy that a mental health professional may suggest. In CBT, you typically identify unhelpful behaviors and thought patterns and work to replace them with healthy, helpful behaviors and thought patterns. Many studies have been conducted that support the effectiveness of online CBT. For example, a recent publication considered more than 2,500 of those studies and found that online CBT therapy could be as effective as in-person therapy.
Online therapy platforms may offer CBT, and taking advantage of these services can help you understand why you engage in undesired behaviors and create a plan to modify your behavior. Online therapy tends to be more flexible, so you may be able to meet outside of standard business hours. Additionally, in-app communication may allow you to reach out to your therapist when setbacks occur, so you don’t have to wait until your session to bring up challenges.
Takeaway
Many people, from infants to seniors, can exhibit undesired behaviors. Behavior modification techniques can be helpful tools to create a framework for encouraging desired behavior and discouraging unwanted behavior. When implemented consistently, behavioral modification can successfully reduce the likelihood that you return to undesired behavior. A therapist can help you create a plan to implement behavioral modification, and you may want to try cognitive-behavioral therapy in person or online to understand the underlying feelings that drive your behaviors.
Behavior modification aims to eliminate unwanted behaviors and replace them with more effective ones. It is a method for changing behavior based on the theories of conditioning. One of the key tenets of behavior therapy is that “if a behavior is learned, then it can also be unlearned." The goal of behavioral training is to teach people how to act in ways more likely to result in positive outcomes.
- Behavioral modification is an extensively researched psychotherapy technique used in children and adults to remove or minimize harmful behaviors.
- Behavioral modification aims to improve a person's participation in positive and socially reinforcing activities.
- Cognitive-behavioral therapy (CBT) focuses on a person's present difficulties, as opposed to past issues.
- CBT aims to teach individuals that it is possible to control how they think, feel, and behave, leading to a more productive and happy life.
What is behavior modification?
Behavior modification is the process of changing people's long-term patterns of behavior by using creative strategies to elicit positive and long-term change.
There are many approaches and ideologies for addressing "unacceptable," "abnormal," or destructive behavior. Behavior modification is different from other approaches and theories because it is only concerned with actions that can be observed and measured. This is in contrast to psychoanalytic theory, which tries to find the underlying cause (like a traumatic childhood) of behavior.
Positive reinforcement
B.F. Skinner, well-known for his research on operant conditioning, proposed the theory that if an action induces negative consequences, then the action or behavior is less likely to be repeated. However, actions with positive consequences are more likely to be repeated.
He called this idea the "principle of reinforcement." In other words, the behavior modification model Skinner proposed is an approach to changing behavior that uses positive and negative consequences to break bad habits or reinforce good ones.
Maintaining new behaviors
It's easy to change the way we think or make a decision to change, but the hard part is sustaining the new behavior. Anyone can say they want to get in shape, join a gym, and then find a myriad of excuses about why they can't keep it up, or they can say they want to stop smoking but then give in to a few cravings. The difficulty is maintaining the new behaviors.
Changing a smoker's behavior to a more desired one by vaping or chewing gum is an example of a strategy that may be used to elicit behavioral modification. When a child meets certain behavior goals, like staying quiet and not talking over others in the class, they receive a reward from the teacher. This is an example of positive reinforcement.
Behavioral modification can help children learn good habits and stop bad ones if done consistently and with positive reinforcement. The method works best if the reward is always given along with the desired behavior. A good example of positive behavior modification is using a sticker chart to reward a youngster for doing something as simple as making their bed every morning.
CBT and behavioral change
Cognitive-behavioral therapy is a talking therapy that seeks to modify the way we think (cognition) and behave (behavior) to help us deal with and manage difficulties that may arise in our lives. It is predicated on the concept that our thoughts, emotions, and behaviors are intricately intertwined and mutually impact one another.
If we have negative thoughts and emotions, this will lead to unhelpful behavior, which can develop into a vicious cycle of additional negative thoughts and behaviors.
The goal of CBT is to teach us how to recognize unhealthy behaviors, break issues down into their parts, and address them in a new manner so that we may feel better.
5 CBT techniques to try
1. Facing fears: exposure
"Feel the fear and do it anyway" is an inspirational quote by Susan Jeffers.
It's common to want to avoid the things you dread since doing so momentarily eases your anxiety. In CBT, addressing your fears is known as "exposure," and it is the most crucial stage in learning to properly control your anxiety.
Exposure therapy works by slowly exposing you to more and more of your fears. Small, incremental steps can help you gain control over your fears.
Beginning with the situation that gives you the least amount of anxiety, frequently engage in that activity or confront that situation until you begin to feel less nervous doing it. You are ready to move on to the next step on your list when you can face that same situation over and over again without feeling too scared. If you want to use this method safely and effectively, it's best to work with a CBT therapist who is familiar with the techniques.
2. Reframing unproductive thinking
It is normal to feel down occasionally; however, at times, our worrisome thoughts can be counterproductive. Be aware of what you're telling yourself or thinking. Most of us don't pay much attention to what we think, even though our thoughts always affect us. Remember that negative thoughts produce negative emotions, which in turn lead to ineffective behaviors.
3. Journaling for solutions
Keeping a journal helps you determine the source of your problem. Once you start thinking negatively, write down what is upsetting you in a short phrase and consider approaches to solving the situation. A defining characteristic of depression is despair or the doubt that circumstances will ever improve. Therefore, creating a list of things you can do to improve a situation can help alleviate feelings of depression.
4. Positive affirmations to combat negative thinking
Create a positive affirmation for every negative thought. Remember your positive affirmations, and say them to yourself when you have a negative thought, or a little voice in your head tries to stop you from thinking positively. Over time, you will develop new connections, replacing negative thoughts with more optimistic ones.
5. Relaxation techniques
Muscle tightness and shallow breathing are both associated with worry and stress (and sometimes depression). Therefore, it is essential to become aware of these physical feelings and to routinely perform relaxation activities.
“Calm breathing” and “Progressive muscle relaxation” are two techniques often used in CBT. Calm breathing requires actively slowing down the breath, while progressive muscle relaxation (PMR) involves gradually tensing and relaxing distinct muscle groups.
If you feel yourself falling back into your old ways of thinking or behaving, don't give up. It is important to remember that relapse is a normal element of trying to alter one's behavior and not a sign of failure. You can always start again and either unlearn an old behavior or learn a new, more effective one.
- BMC Psychology. Utilisation and predictors of use of exposure therapy in the treatment of anxiety, OCD and PTSD in an Australian sample: a preliminary investigation.
- Scandinavian Journal of Behaviour Therapy. Cognitive Behaviour Modification.
- Annual Review of Psychology. Operant Conditioning.
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