Strategy #7: Give yourself negative consequences to avoid

This can be fun. If you like laughing at yourself and perhaps have others join in.

When negative yields positive.

Sometimes you won’t take action until something unpleasant happens. Your doctor lets you know that your blood pressure is higher than it should be. You discover that you can’t squeeze yourself into the pants you bought just three months ago. You find yourself unable to draw back the compound bow that your friends just did (remember that story?).

It’s known as a wake up call. You’re drifting along completely unaware then BAM, the results of your actions take center stage. “How did it come to this?”

Once the reality is accepted you take stock. You consider what needs to change and you change it. You may not achieve perfection but you achieve “much better than it was.” The blood pressure gets under control with some changes to the diet. The weight comes off with some added activity. The strength increases with consistent trips to the gym. Problem solved.

This is negative reinforcement (R-) in action. The “do it or else” method. I much prefer the positive methods of reinforcement but sometimes using a negative approach may work when nothing else will. So I’ve included this one to add to your behavior shaping toolbox.

Welcome to the Price Is Wrong.

What you will be doing is giving yourself unpleasant consequences to avoid. If you follow through on your commitment, no harm done, you have avoided the unpleasantness. Fail to do what you said you would and you must pay the price.

The fun enters into it right at the beginning. You will make the negative consequence something you would rather not have to endure yet more embarrassing than harmful.

We won’t be going to these measures.

I remember watching an episode of the Twilight Zone(?) in which the main character was wanting to quit smoking. He was referred to a facility that had an amazing success rate. Long story short: if you were caught smoking by the facility operators they cut off your little finger. That was for a first offense! It got worse from there. Talk about some serious negative reinforcement.

I really rather wouldn’t…

Let’s keep it light, shall we. Here are some ideas:

• Action – drink eight glasses of water every day for two weeks. Consequence for failure – water the front lawn by hand wearing a Speedo while the stereo blasts “It’s raining men” for 15 minutes straight (only works for men).
• Action – study math for one hour every day for a week. Consequence for failure – wear a dunce cap that reads “Why didn’t I study more?” to math class.
• Action – read two novels by your target date. Consequence for failure – have a shirt made with the caption “I can’t read. What does my shirt say?” and wear it to the mall when it’s busy.

It doesn’t always have to be funny but it always has to be something that you would rather avoid. I read of a couple of women who committed to eating a can of dog food if they did not reach their weight loss goals. Yikes! I bet they reached their goals.

Generally you will need to have someone else involved. You need to have someone to keep you accountable if you fail. And your friends and family are often very clever when coming up with consequences that they would like to see you endure. Since you have veto power you can work out something you will all agree is fitting.

The point is to avoid the negative consequences by taking positive actions. Make sure you are positively reinforcing yourself when appropriate. Your use of Self-Identity Shaping is a constant no matter what other strategies you decide to use.