Strategy #3: Using behavior as consequence.
This is my favorite strategy for getting myself to take action. It is an elegant model of self-reinforcement that will make you extremely effective.
Presto! The B is now a C.
Here’s how it works. You will be taking a “high probability behavior” and make it contingent (explained yesterday) on a “lower probability behavior.” You take a behavior and make it a positive consequence. Very efficient, indeed.
A “high probability behavior” is anything you do for enjoyment, do often, do as a matter of routine, or do easily. Basically, it is anything you prefer to do when you have the freedom to choose.
A “lower probability behavior” is anything you are less likely to do. Basically, it is anything you prefer not to do when you have the freedom to choose. In your behavior repertoire it is everything that you always manage to put off a little longer.
I’m doing it right now.
As I am typing this post I notice that my back is uncomfortable from sitting too long. Using this strategy I can make getting up to stretch my back contingent on finishing this paragraph. By doing so I am reinforcing my writing habit. Any time I feel the need to interrupt my writing to stretch, get a drink of water, eat some food, or some such I use this strategy. This strengthens my writing habit and helps me be more productive. Also, when I reward myself at the end of this paragraph with a well-earned stretch I am more satisfied than if I had just stopped writing at the first sign of discomfort. (And streeeetch.)
You see it doesn’t necessarily have to be used only for behavior that you absolutely don’t do. It just might have a lower probability of being done. I enjoy writing. But in that instance I much preferred feeling comfortable to continuing writing with a tweaked back. So I reinforced myself once I had achieved a behavior goal. This strategy works even on this micro scale. That’s why I’m such a huge fan of it.
Limitless possibilities.
The uses of this strategy are limited only by your ingenuity. In yesterday’s post the behavior of eating dessert was supposed to be contingent on the behavior of eating all the broccoli. It didn’t happen that way, but that was the idea. Here are some ideas for increased self-control. (Keep in mind that these are not formulas. Your high/low probability behaviors are unique to you. You must determine what these are for yourself.)
- Sales – chatting with fellow sales people contingent on finishing 15 sales calls by telephone
- Writing – listening to music contingent on writing 1000 words of rough draft
- School – ordering pizza contingent on completing assigned reading
- Exercise – taking a breather to talk up the gym hottie contingent on finishing five sets of squats
- Diet – eating one serving of dark chocolate contingent on eating 2 fruits and 5 vegetables during the day
- Hygiene – washing face before bed contingent on brushing and flossing teeth
There is a time management technique based on this strategy. I’ve heard it called “worst things first.” Make a list of everything you must do the next day. Order them according to what you least want to do all the way to what you most want to do.
As you begin working on the list the next day you will tackle the item that you least want to do first. The next item will be a little more enjoyable. The item after that more enjoyable still. And so on until you are doing the item you most wanted to do (if you get through the whole list).
Every time you complete a task the next task is reinforcing the one prior. It is Strategy #3 put upon a continuum. It’s kind of like the way I eat soup. I eat the broth first, my least favorite part, saving the meaty, chunky bits for last. (Another food related example. Sheesh! I’m in a rut…or obsessed. Either way, not good.)
Endorsement.
Be sure to make use of Strategy #3. If it is the only strategy you take from this series of behavior analysis posts you will be well served.
