On the January 12th, 2012 was the day where all of my tension accumulated for this semester was let go – that is the day of my Introduction to Psychology paper – which is my major. Before that, of course I was cramming and cramming and cramming until my brain overloaded until I can’t seem to think straight. Yeah. Imagine that –Izzahfikirbengkangbengkok. Epic fail.
Anyway back to my story, while I was cramming for my paper, I found this amazing very useful steps in changing behaviour in my psychology text book – Weiten(2008). So these steps are very useful to anyone who wants to change their behaviour either increase or decrease it. For example, A is trying to exercise at least 2 times a week and B is trying to quit smoking. Ada faham?
I showed this diagram to my sister, Iffah – and she said that it is hard to understand the terms. So I will explain the steps below.
Step 1 – Specifying Your Target Behaviour
Ataupun dalam bahasa Melayu nya – “Menyatakan Kelakuan Sasaran kamu”. For example, you’re trying to quit smoking, therefore your target is to quit smoking – but remember to specify your target, meaning WHEN you want to quit and STICK to it. A target without a clear path is just a fantasy. So SPECIFY your target. As stated in Weiten(2008), “Behaviour modification can only be applied to a clearly defined, overt(terang-terangan / nyata) response, yet many people have difficulty pinpointing the behaviour that they hope to alter.”
Example, To Quit Smoking On January 20th, 2012.
Step 2 – Gathering Baseline Data
Ataupun dalam bahasa Melayu nya – “Mengumpul Data Asas”. You need to systematically observe your target behaviour for a period of time before you sketch the details of your programme. You need to monitor 3 things to gather baseline data.
First: - Identify possible controlling antecedents.
Selepas di google translate –maksud antecedent yang diberi oleh google adalah “hidup sebelum masa ini”. Whatthe. Jangan depends on Google Translate sangat lah zah. The definition of antecedents according to Weiten(2008) are the events that typically precede the target response. Maksudnya, korang akan lebih rasa untuk merokok apabila di kedai mamak ketika lepak bersama sama member ataupun ketika bosan. So, you have to aware of which events that trigger you to smoke and list it down yawwlll.
Second:- Determine initial level of response
Atau record dalam satu hari berapa kali kebiasaannya kamu akan merokok. RECORD as in tulis dalam buku 555 ataupun conteng mukabuku NajwaLatif. LOLSORRYLAMEJOKE. You wouldn’t know the difference before and after unless you record the data. Macam redundant pulak apa yang aku cuba cakap ni. Nevermind.
Third:- Identify possible controlling consequences
You need to monitor the typical consequences of your target behaviour. Try to identify the reinforcers (penguat/pengukuh) that are maintaining undesirable target behaviour (smoking) outcomes that are suppressing (memendamkan) a desirable target behaviour (quit smoking). For example, you noticed that when you’re surrounded by your peers who are smokers you tend to smoke more; therefore your peers are the reinforcers to your smoking problem that are suppressing your desire to quit smoking. Bak kata doctor doctor kesihatan, Prevention is better than cure.
Step 3 – Designing Your Programme
Ataupun dalam bahasa Melayu nya –“Merekabentuk Rancangan Kamu”. Your programme will be designed either to increase or to decrease the regularity of target behaviour.
Increase Response Strength – Depend largely on positive reinforcement. Positive reinforcement –for example A wants to exercise at least 2 times a week and if A succeeds her target she will reward herself with a bubble bath. To determine personal reinforcers you need to ask yourself questions such as:- What do I like to do for fun? What makes me feel good? What would be a nice present? What would I hate to lose?
Decrease Response Strength – Use the same positive reinforcement applied to increase response strength whenever you strained yourself from taking a ciggie(for example). Other than reinforcement, the strategy of decreasing unwanted behaviour is by punishing yourself. Iye memang susah nak hukum diri sendiri tapi dengan cara macam ni, yawl boleh control yourself from doing it. Get it? Tapi punishment tu jangan lah yang over, for example if you want to decrease the intake of fastfood – and suddenly you’re craving for McD’s Prosperity Burger and you “accidently” bought and ate it -- you punish yourself by going to the gym. Macam tu lah!
Step 4 – Executing and evaluating your programme
Ataupun dalam bahasa Melayu nya –“Melaksanakan dan menilai program anda”. This is the most crucial part of this programme, to see whether you flunk it or succeed with flying colours.
And do share to people you love as sharing is caring.
P/s I spent hours for this entry alone. :')
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