Self-Management: Using Behavioral and Cognitive Principles to Manage Your Life

Chapter 1 WHAT IS SELF-MANAGEMENT?

How We Manage Our Behavior, or Don’t

Benefits of Self-Management

Choosing and Achieving Goals

Enhancing Adjustment

What Do You Want for Your Life?

Life Goals and Immediate Goals

Beliefs about Attaining Goals

Acquiring and Changing Behavior Through Learning

Respondent Conditioning

Operant Conditioning

Modeling

Cognitive Processes in Learning

Behavior—What It Is and What It Isn’t

Broad Traits and Outcomes Are Not Behaviors

Behavioral Deficits and Excesses

How Self-Management Methods Developed

Beginnings of Behavior Modification

Growth of Behavior Modification

Study and Review

Application Exercise

Chapter 2 EFFECTIVE APPLICATIONS OF SELF-MANAGEMENT

How We Know Self-Management Works

Target Behaviors and Behavioral Goals

Did a Program to Change Behavior Work?

Using Data in Managing Your Behavior

Why Use Data?

Accuracy of the Data

Graphing Your Data

Making a Graph

Using Graphs

Examples of Effective Behavior Change Programs

Behavior Modification Programs

Self-Management Programs

Study and Review

Application Exercise 

Chapter 3 SPECIFYING AND ASSESSING WHAT YOU WANT TO CHANGE

Specifying Your Target Behaviors

Defining Operant Behaviors

Defining Respondent Behaviors

Alternative Behaviors and Competing Responses

Assessing Your Behavior

What Types of Data Can You Use?

How to Assess Your Behavior

Timing Your Assessments and Making Them Accurate

Practical Issues in Keeping Records

Setting Up a Recording System

Problems in Keeping Records

What about Baseline Records?

What Functions Does Your Behavior Serve?

Assessing the Functions of Behavior

Recording Data for a Functional Assessment

Going a Step Beyond: The Functional Analysis

Tips on Specifying and Assessing Your Behavior

Study and Review

Application Exercise

PART II Techniques for Changing Operant Behavior

Chapter 4 IDENTIFYING, DEVELOPING, AND MANAGING OPERANT ANTECEDENTS

How Antecedents Affect Our Behavior

How We Learn Antecedents

Learning a Discrimination

Developing Stimulus Control

Identifying Antecedents

Antecedents for Behavioral Excesses

Antecedents for Behavioral Deficits

Developing or Applying New Antecedents

Prompting, Fading, and Modeling

Environmental Changes

Cognitive Strategies

Managing Existing Antecedents

Avoiding and Narrowing Techniques

Cognitive Approaches

Altering Antecedent Chains

Tips on Managing Antecedents

Study and Review

Application Exercise

Chapter 5 CONSEQUENCES TO INCREASE OR DECREASE OPERANT BEHAVIOR

How Consequences Affect Our Behavior

What Is Reinforcement?

What Are Extinction and Punishment?

Positive and Negative Reinforcement

Types of Positive Reinforcers

Negative Reinforcement in Escape and Avoidance

Identifying and Selecting Reinforcers

Direct Assessment Methods

Indirect Assessment Methods

How to Administer Reinforcement

Who Will Administer Reinforcement?

Shaping and Chaining

Timing and Scheduling Reinforcement

Extinction and Punishment to Decrease a Behavior

Identifying and Controlling Reinforcement for Extinction

The Process of and Factors in Extinction

Types of Punishment

Self-Administration of Punishment

Other Strategies for Decreasing a Behavior

Tips on Managing Consequences

Tips for Using Reinforcement

Tips for Using Extinction and Punishment

Study and Review

Application Exercise

 PART III Behavioral and Cognitive Methods to Change Emotional Behaviors and Beliefs

Chapter 6 BEHAVIORAL METHODS FOR CHANGING RESPONDENT BEHAVIOR: FEELINGS AND THOUGHTS

Respondent Conditioning in Real Life

The Content and Process of Respondent Conditioning

Conditioned Emotional Responses

Other Respondent Behaviors

Assessing Our Feelings and Thoughts

Analyzing the Functions of Our Feelings and Thoughts

Antecedents

Behavior

Consequences

Behavioral Methods to Reduce Unwanted Feelings and Thoughts

Underlying Principles: Extinction and Counterconditioning

The Systematic Desensitization Technique

Tips on Using Behavioral Methods to Reduce Respondent Behaviors

Study and Review

Application Exercise

Chapter 7 AFFECTIVE AND COGNITIVE METHODS FOR CHANGING EMOTIONAL BEHAVIOR AND BELIEFS

Relaxation Techniques

Progressive Muscle Relaxation

Meditation

Rapid Relaxation Induction

Covert Conditioning

Covert Sensitization

Covert Positive Reinforcement

Cognitive–Behavioral Coping Techniques

Self Statements

Thought Stopping and Distraction

Cognitive Methods: Restructuring and Problem Solving

Cognitive Restructuring Skills

Problem Solving Skills

Tips on Using Affective and Cognitive Techniques

Study and Review

Application Exercise 

PART IV Carrying Out Self-Management Programs

Chapter 8 PUTTING TECHNIQUES TOGETHER FOR AN EFFECTIVE SELF-MANAGEMENT PLAN

Combining Techniques for a Self-Management Program

Identifying Possible Techniques to Use

Examples of Multidimensional Programs

What Will Make the Best Program for You?

What Makes a Self-Management Plan Good?

Deciding Which Techniques to Use

Motivational Factors to Consider

People’s Readiness to Change

Ways to Enhance Motivation to Change

Assembling Materials for Your Program

Developing a Behavioral Contract

Preparing Other Program Materials

Tips on Designing Your Self-Management Plan

Study and Review

Application Exercise

Chapter 9 TAKING ACTION: IMPLEMENTING YOUR PLAN

Getting Started

Beginning with Baseline

Recording and Graphing Your Data

Using Arithmetic Calculations

Is the Program Working?

How to Assess a Program’s Progress

Problems in Graphic Analyses

Troubleshooting and Improving a Program

Why a Program Isn’t Working

How to Improve a Program

Tips on Using Data and Improving Your Program

Study and Review

Application Exercise

Chapter 10 THE FUTURE: MAINTAINING YOUR BEHAVIOR CHANGES

Will the Behavior Changes Last?

Relapses in Behavior

Why Relapses Occur

How to Maintain the Changed Behavior

Thinning Reinforcement

Promoting Natural Reinforcement

Promoting Generalization of the Behavior

Cognitive–Behavioral Approaches

Booster Programs and Buddy Systems

How Successful Self-Management Leads to a Happier Life

Tips on Maintaining Your Changed Behavior

Study and Review

Application Exercise