1. Identify a habit or behavior that you would like to change, either by decreasing it or increasing it. It could be a habit you want to eliminate like smoking, or a behavior you want to increase, like studying more. Set a very specific goal to change that is observable and measurable.
a. Don’t say “I want to get more exercise”; it’s too vague. You will need to operationally define “more exercise” and set a goal that is measurable and observable; such as: “ I need to start jogging one mile every day”.
b. Don’t say: “ I need to lose weight”; say “ I need to lose 10 pounds in 8 weeks.
c. ” Don’t say: “I need to cut back on my smoking”, say: “ I need to cut my cigarette smoking from one pack a day to half a pack a day for three consecutive months”;
d. Don’t say: “I need to spend more time studying”, state “ I need to study at least 1 hour a day, 5 times a week”.
2. Measure your Baseline- How often do you currently engage in the behavior or habit you want to change? In other words, if you are trying to cut back or quit smoking how many cigarettes are you smoking per day now, before you start on a change program?
3. Analyze your “triggers” or environments that make your habitual behavior more likely to occur. In other words:
a. What settings, people, or times of day or week trigger or stimulate your bad habit or behavior to occur? (e.g. smoking, eating or drinking too much); Or,
b. What setting, people or times of day or week tend to prevent you from engaging in the behavior or habit you want to increase? (e.g. studying or exercising more).
c. Also look if you have paired or associated two stimuli (e.g. the smell of coffee triggers your cigarette craving).
4. After analyzing these triggers, describe how you would avoid them or change them. In other words, how would you control your environment so as to optimize your success? How will you gain control over the settings that either trigger the bad habits or prevent you from building good habits. Some people may smoke while drinking coffee, so giving up coffee may help in changing the target behavior.
5. Identify how you could use classical conditioning to change your behavior (eg. Pair a noxious stimulus with a bad habit, or a pleasant sound or smell with a good habit you want to build).
6. Identify operant conditioning techniqu
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