Personal Behavior Management

Learning Outcomes

This assignment is designed to address Problem Solving learning outcomes. These specific outcomes are incorporated into the grading rubrics for the papers.

If you wish, you may click HERE to download the American Association of Colleges and Universities VALUE rubric on Problem Solving

Basic Information

This assignment asks you to utilize the theories and models of Operant Conditioning to solve a problem. You will identify the problem and create a behavior plan in order to address the problem.

The ABC Contingency Theory

Operant Conditioning is conceptualized by the ABC Contingency Theory. You are going to use this model to come up with a personal behavior plan, implement the plan, and evaluate the results.

Here are some examples of "Problems"...

1. I don't work out enough...I want to work out every week
2. I don't eat well
3. I get overwhelmed and depressed with all the work I need to do

To SOLVE these problems we are going to have to come up with some behaviors that we can do in order to address them...

1. Work out once a week
2. Eat more vegetables
3. Do something to relax for a short time to give myself a breather

We then design a Behavior Plan using the ABC Contingency Theory...

• Antecedents describe the situation(s) in which you want the behavior to occur...
  • "every week"
  • "every day"
  • "when I'm feeling overwhelmed"
• The Behavior descriptions is a clear statement that is easy to measure...this is often the most difficult one because the behavior needs to be very clearly defined
  • "go to the gym and do 1/2 of weights and 1/2 hour of cardiac exercises"
  • "eat at least 1 serving of vegetables"
  • "go into my room, put on my iPod, and listen to 3 songs to relax"
• Consequences outline the reinforcement for the behavior occurring.
  • "...if I do this for 4 weeks in a row I will reward myself with a trip to the movies."
  • "...if I do this for 5 out of 7 days a week I will treat myself to an ice cream."
  • "...each time I do this I will reward myself with $5 into my savings for my new guitar."

When we write up the Behavior Plan we combine these three statements into a single statement that outlines the plan!

"Every week I will go to the gym and do 1/2 hour of weights and 1/2 hour of cardio. If I do this for 4 weeks in a row I will reward myself with a trip to the movies."

"Every day I will eat at least 1 serving of vegetables. If I do this for 5 out of 7 days a week I will treat myself to an ice cream."

"When I am feeling overwhelmed I will go into my room, put on my iPod and listen to 3 songs to relax. Each time I do this I will reward myself with $5 into my savings for my new guitar."

So...to start on this assignment you need to follow the steps outlined below!

Step 1: Identify a Problem

Everyone has problems and everyone has something they want to improve about themselves. It can be nearly anything. Here are some examples:

1. I want to do nice things for my spouse more often
2. I want to exercise regularly
3. I want to lose weight
4. I want to get my homework done early in the week

Remember, these are not necessarily the BEHAVIORS...we'll get to that next!

So, your first step is to write a statement that identifies your "problem"

Step 2: Identify Behaviors and Frequencies

At this point it is very important to see the difference between BEHAVIORS and the RESULTS OF BEHAVIORS.

Each of the problems mentioned above is in search of a solution. The solutions are simply the opposites of the problem:

1. I do nice things for my spouse more often
2. I exercise regularly
3. I lose weight
4. I get my homework done early in the week

But these are NOT behaviors...

For each of these we can identify what we need to do in order to make these problems go away but in very, very specific and measurable terms...

1. I will buy flowers and take my wife out for dinner 1x per week.
2. I will go to the gym 3x per week and do 1/2 hour of cardio exercises.
3. I will eat two low calorie meals a day.
4. I will make a to-do list for Monday-Wednesday that includes all of my homework activities for the week and check them off as I get them done.

Can you see how these are MUCH MORE SPECIFIC?

These behavior descriptions give us our ANTECEDENTS and BEHAVIORS...the first two parts of our ABC Behavior Plan!

Step 3: Identify Consequences

In order to really use the ABC Contingency Theory in your plan you have to include rewards for your behavior. Doing the behavior is not yet rewarding enough to maintain it...if it was, you would not have identified it as a problem!

So, you have to come up with ways of rewarding yourself for following through on your plan. Just like the check you get from your work rewards you for your week of work!

You have to pick something that YOU can control and is reasonable for your effort. For each of the previous plans, let's make up some rewards!

1. ...if I do this for a month I will treat myself to a new Car and Driver magazine.
2. ...each week I do this I will earn a trip to the movies.
3. ...each day I do this I will allow myself to watch my favorite TV program (recorded).
4. ...each week I successfully get all my work done by Wednesday night I will treat myself to a night out on Friday.

Step 4: Craft your Behavior Plan Statements

At this point you need to put it all together into a single statement!

1. I will buy flowers and take my wife out for dinner 1x per week...if I do this for a month I will treat myself to a new Car and Driver magazine.
2. I will go to the gym 3x per week and do 1/2 hour of cardio exercises...each week I do this I will earn a trip to the movies.
3. I will eat two low calorie meals a day...each day I do this I will allow myself to watch my favorite TV program (recorded).
4. I will make a to-do list for Monday-Wednesday that includes all of my homework activities for the week and check them off as I get them done...each week I successfully get all my work done by Wednesday night I will treat myself to a night out on Friday.

Step 5: Implement your Plan

Now you need to actually DO IT!

Create some tracking sheets where you can write things down when you get them done and keep track of your progress. (Don't rely on your memory for this!)

Also be sure that the ONLY way you get the reward is if you actually meet your goal! DON'T CHEAT!

For this assignment I want you to select a behavior that occurs frequently enough so you can track your progress for 4 weeks (no monthly goals!!).

Step 6: Evaluate your Plan

Once you have done your plan for 4 weeks and you can see your results...how did you do? Did the plan work? Did it not work?

If it failed this teaches you things as well:

1. Did it fail because the behaviors were not well defined?
2. Did it fail because YOU cheated?
3. Did it fail because the rewards were not strong enough?

If your plan failed...how can it be improved?

If it succeeded, why do you think it succeeded...how could it be improved?

Step 7: Write up the Whole Process!

Once you have completed steps 1-6 write up the whole process in a single document and submit it! The document should be formatted and crafted to meet the criteria set forth in this rubric.

Click HERE to download a PDF of the actual grading rubric that will be used to evaluate the PS Assignment

Click HERE to download a sample paper from a student. This plan is a very simple, but effective one.
Be sure to note the evaluation that this student has regarding the frequency of her behavior.