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
It has taken some time but, researchers have come to the conclusion that drug addiction and alcoholism are diseases and like other diseases, are chronic and those afflicted are subject to relapse. From a medical perspective, addiction can be compared to diabetes in that it will require long term treatment, lifestyle changes, medication at times and if not monitored, relapse will occur.alcohol and drug assessment
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