Who has not identified a personal behavior in need of modification…if not a major overhaul? How often have resolutions made on December 31st been abandoned, justified with rationalizations that indicate a return to the “status quo,” often before the 1st of February?
Behavior change, although difficult to accomplish, actually involves a rather simple process. As with any “process,” there are steps or “tasks” to complete, in succession, in order to realize “success.” In the case of changing a personal behavior or “a habit,” there are 9 of these steps or “tasks,” which I will outline in a series of posts here. For more detailed information regarding self-directed behavior change, read Watson & Tharp’s 2013 book, Self-Directed Behavior, 10th edition, Wadsworth (9th edition available, used to reference this post, used online).
1 of 9: Clearly, specifically, and objectively outline the behavior you wish to change. Deciding to “lose weight” is not a particularly helpful behavioral objective; it is too vague. How much weight? Over what period of time? Instead, use a “My goal is…when…” formula to specify the desired change: My goal is to eat less when I am very hungry. This simple statement opens a path to several specific behavior change options. For example, eating small amounts, several times a day to avoid ravenous hunger, or drinking an 8-oz glass of water before eating and then slowing down when eating, perhaps chewing my food a minimum of 10 times, giving time for food consumed to register as satisfying hunger.
Next post: Listing the details of the behavioral change objective.
Dr. Robert
