Behavior Modification Project

I don’t remember exactly when I took to smoking or how the habit had developed in me. However I remember well that my pattern of smoking has been fairly consistent, at least for the last couple of years, smoking about six cigarettes a day. There are of course days when I have smoked a couple of cigarettes more or less too. Most of my friends don’t smoke and they don’t like smoking in their presence, although they wouldn’t object it on the face. I am aware of the risks of smoking, its association with cancer and strokes, and had long decided to abandon it.I had convinced myself that I need to give up smoking. However I didn’t have a plan or deadline for it; not that I was ignorant of this fact. I knew that to get rid of any habit, one should have a concrete plan and an anticipated schedule. In my mind, I believed I would soon be implementing one for myself. Unfortunately I did nothing in an effort to quit smoking, only compensating it with a feeling that I have a strong untested will power and can easily quit whenever I wanted. It never struck me that the quitting should start now.It so happened, that I had an opportunity last month to attend a seminar on ‘Modern lifestyle trends and its impact on health’. Here the speaker emphasized that habits like smoking, alcoholism, drugs, sexual attitudes can only be reversed when it is within a reversible range. He said it was his personal opinion that chronic addicts cannot come out of it, no matter what the de-addiction programs he or she goes through. He then went on to give scary facts that awaited the pursuers of these habits. This was when I got really scared, and decided to call it a day.I knew I was not a chronic smoker although I thanked God; he didn’t define a chronic smoker. I realized and accepted the fact that I had not made even the slightest attempt, to give up smoking. I took a resolution that quitting efforts would start right here and right now. I wa s careful enough not to fall back on Behavior Modification Project 3 my will power and put it through an acid test, by deciding to quit immediately. I began to plan a way of achieving a no smoking state in a gradual way. I was happy that although my efforts to quit smoking had been late, it was being done cautiously.Had I taken an unplanned and arbitrary decision, like stopping instantly; and if it had rebounded, there were chances that I would probably never get out of it. For the first week, I had decided that I would smoke no more than six cigarettes a day, so as to average about six or lesser number per day. For the second week, I had planned a reduction of two cigarettes a day, so as to average about four or less per day. Then the most important third week, where I further reduced the number of cigarettes to just two per day. Then the hopefully successful fourth week, where I would be a non-smoker.Although I was confident, I was apprehensive of the possibility of achieving thes e goals. I recollected the times when I didn’t have a cigarette and desperately needed one, and to the extent I went, to get one. As my goal to quit smoking is to be achieved only in stages, I thought it necessary to reward myself whenever I reach the goal, for the week. This would not only be an encouragement for me, but also an acknowledgement of meeting target for that week. I decided to treat myself to a half hour, either in a flight simulator or with friends.This was my roadmap to quit smoking, planned in detail. The first week wasn’t difficult as it was almost like any before; the only difference being that it should not exceed six any day. However, I considered this week as a crucial one because this was the first week I was ever under smoking conditions. I smoked only about five for most days of this week. The second week was more difficult, as I could smoke only four or less. Here too I tried to restrict to the least possible and I smoked less than the target. I smoked only about three per day for most days, touching four only twice that week.I allowed and enjoyed the treat I promised myself, after each week. Then came the ultimate third week Behavior Modification Project 4 where I had to be more resistive to temptations; just two cigarettes a day. It was indeed difficult but I was determined, and knew it was worth it. On the third day of the third week, I had a feeling that things might become extremely difficult, and even impossible in the fourth week. Third week looked achievable, but I feared the fourth ultimate week, where I had to be without cigarettes.I realized, I needed any possible help to keep me off cigarettes. I joined a meditation class by the mid of the third week. By the time fourth week started, I felt I could comfortably keep off cigarettes for the week. I didn’t feel the urge to smoke one that entire week. In fact, I would say, the fourth week was the most comfortable and a confident one as I felt that smoking w as no longer a problem with me. When I went for my treat that weekend, I sensed the feel of being a non-smoker, for the first time. Behavior Modification Project Working out is something I really enjoy doing, but I almost always find some excuse as to why I cannot exercise more than going to Zumba twice a week. It’s not that I don’t care about losing weight or staying in shape; it’s just that the outcome of working out is too small to control my behavior. The contingency for working out is ineffective. Ineffective contingencies fail to control our behavior because the outcomes are either too small (though of cumulative significance) or too improbable.I have a given level of health, I work out twice a week for 60 minutes, and then I have an infinitesimally greater level of health. Although my level of health increasing is small and cumulative, I know neither my body image nor my weight will change by working out one time. I know getting my butt to the gym several times per week will reduce my body fat, but there are several competing contingencies that prevent me from doing so. For example, E. R. is one of my favorite T. V . shows that I love to watch if I have some spare time in my day, I would much rather watch Dr.Carter put in a chest tube to save a little girl’s life than sweat through two tank tops at the gym. If I go to the gym I will lose the opportunity to watch E. R. My performance objective is to workout at least five days a week for at least 40 minutes. The type of exercise does not matter; it can include cardio, aerobics classes, toning exercises, or any combination. I did not specify exact days I had to work out, just that I have to work out five of seven days a week. For my intervention I implemented an avoidance of loss contingency.An avoidance of loss contingency is the response contingent prevention of the removal of a reinforcer resulting in an increased frequency of the response. Each time that I missed any of the five days or working out for 40 minutes I have to pay my classmate and workout buddy Michelle $3. By working out for 40 minutes I would avoid the loss of a reinforc er (money). By setting up a performance contract I know exactly what is expected of me. I am completely aware of the behavioral contingency: the occasion for the response, the response, and the outcome for that response.Since Michelle and I go to the same gym, she holds me accountable and checks with me daily if she does not see me at the gym. I report to Michelle each day before boot camp at 3:00pm. My weeks run Monday-Sunday, and I pay out for each instance of a missed workout Monday before class. Having to give Michelle money that I would have otherwise spent at the vending machine during the class break is very aversive. I keep track of my performance of working out on a week at a glance graph, which I present to my boot camp classmates every Friday.The graph has different shapers of data points indicating the type of exercise I did. For example, I use circles for cardio, stars for weight training, and hearts if I did both cardio and toning. My benefits measure is my body fat pe rcentage. I did not choose to use weight loss as a benefit measure because as I do more toning exercises, muscle is gained so my weight may not fluctuate a whole lot. Body fat is what I really want to focus on because I could care less how much I weigh if my body looks tight and toned!So far the performance management intervention has been overall pretty successful. I am making time to workout many more times per week than I have in a long time. My performance manager Michelle really motivates me to stay on top of my game, and since we go the same gym, our workout buddy system works really well. I began the intervention on June 11, 2008 and I am currently still implementing. My body fat percentage decrease quite a bit at first, then increased slightly (due to poor eating habits).So far I have only paid out $6, which is much less than I ever thought I would have paid out at this point. I made a goal with my performance manager to hit my goal for the rest of boot camp. If I hit my goa l for the remaining 3 weeks at 100% Michelle and I are treating ourselves to pedicures! I have hit my goal of five days a week several times, and only had a few weeks when I did not reach five workouts per week. The first week of the intervention I started on Wednesday, so I missed a couple days to workout. Also, in week 5 I had a migraine so I excused myself from working out.I am currently in the middle of week 9 and so far have worked out three times. The only thing I would revise about this intervention is the diet aspect. I did increase my exercising; however, my results were not phenomenal. I think I need to put some performance management contingencies on healthy eating as well as exercise. I feel great working out more, but I am still eating Twinkies and Taco Bell! This really prevents me form losing optimum body fat! Through behavior analysis (the study of the principles of behavior)