Behavior assessment, the collection of data on target behaviors, is the lifeline of any lifestyle-change plan. It involves the process of counting, recording, measuring, observing, and describing. The individual self-assesses any behavior that can be quantified.Assessment tools are usually daily logs, journals, and diaries. Data should be collected long enough to note behavioral trends, usually a minimum of 1 to 2 weeks. Sometimes a behavior assessment will prompt a change in behavior without any other action. In most lifestyle-change programs a plan of action is not started until it is clear that assessment alone will not be enough to alter the behavior completely. Bootzin illustrates this point by citing the experience of a friend.
A friend of mine discovered that he was interspersing the phrase you know in almost every sentence he spoke. He decided to try to suppress that behavior. The first step he took-as it turned out, the only step that was required-was to record the number of times he said you know. Each day that he recorded, his frequency of emitting that phrase decreased. Recording served as a sufficient intervention to bring that verbal behavior under control.
The assessment phase also provides clues to a person’s commitment to making a change in lifestyle. A thorough, detailed log is a good sign that the individual has the motivation to carry out the plan. When the assessment phase is finished, there should be sufficient information to form a behavioral profile, state specific goals, and customize an intervention program that matches goals and strategies to a person’s unique circumstances and personality.
Set specific, realistic goals
Setting specific goals means setting goals that focus on concrete, observable, measurable behaviors. A behavioral goal to overcome shyness is very different from a goal that requires a person to initiate a conversation with a different person each day for the next week. If goals are specific, you know precisely what you are trying to accomplish and where, when, and how often it will occur. By using specific goals, you get instant feedback on your progress. Another way to increase specificity is to establish a timetable for achieving goals. A timetable adds structure to the plan and provides a way to evaluate progress.
Realistic behavioral goals are reasonable and relate to personal circumstances. Setting realistic goals also means forming them in the context of correct information. For example, an informed dieter knows that setting a goal to lose 10 pounds in a week is not reasonable. A more achievable goal is 1 to 2 pounds.
When setting goals, starting off small is best. Setting a modest goal initially facilitates some degree of success, which increases confidence. For complex lifestyle changes, behavioral psychologists recommend breaking down an ambitious, long-range goal into a set of intermediate goals, beginning with the easier ones and then moving gradually to more difficult ones. Goals should be structured in moderation. Extreme goals promote the erroneous attitude that lifestyle change is temporary. They create a strong sense of denial, encourage preoccupation with target behaviors, and invariably lead to failure. Exceptions include cigarette smoking, alcoholism, and drug dependence, for which abstinence is still the primary treatment.
Tags:behavior assessment, behavioral profile, Health and Wellness, intervention program, lifeline, lifestyle change programs, target behaviors verbal behavior