Within the framework of Albert Bandura’s theory, researchers Watson and Tharp (Watson and Tharp, 1989) suggested that the process of behavioral self-control consists of five main steps. They included identifying the behavior to be affected, collecting basic data, designing a program to increase or decrease the frequency of the target behavior, executing and evaluating the program, and terminating the program.
- Definition of the form of behavior. The initial stage of self-control is the definition of the exact form of behavior that needs to be changed. Unfortunately, this decisive step is much more difficult than one might think. Many of us tend to frame our problems in terms of vague negative personality traits, and it takes a lot of effort to clearly describe the specific overt behavior that makes us think we have those traits. If a woman is asked what she does not like about her behavior, then the answer can be heard: “I am too caustic.” This may be true, but it will not help create a behavior change program. In order to approach the problem effectively, we need to translate vague statements about personality traits into precise descriptions of specific responses that illustrate those traits. So a woman who thinks she is «too sarcastic» could name two examples of characteristic arrogant reactions that would show her sarcasm, say, belittling her husband in public and chastising her children. This is the specific behavior that she can work on according to her self-control program.
- Collection of basic data. The second step of self-monitoring is gathering basic information about the factors influencing the behavior we want to change. In fact, we must become something of a scientist, not only noting our own reactions, but also recording the frequency of their occurrence for the purpose of feedback and evaluation. So, a person who is trying to smoke less can count the number of cigarettes smoked per day or during a certain period of time. Also, a person trying to lose weight systematically fills out a table with the results of daily weighing for several months. As can be seen from these examples, in social-cognitive theory, collecting accurate data about the behavior that needs to be changed (using some appropriate unit of measurement) is not at all like the global self-understanding emphasized in other therapeutic methods. This applies both to Freud’s mindset of penetrating unconscious processes and to the postulated need in yoga and Zen to focus on inner experience. The rationale behind this self-management step is that a person must first clearly identify the recurrence of a specific behavior (including the key stimuli that elicit it and the consequences) before they can successfully change it.
- Development of a self-control program. The next step in changing your behavior is to develop a program that will effectively change the frequency of a specific behavior. According to Bandura, changing the frequency of this behavior can be achieved in several ways. Mostly self-reinforcement, self-punishment, and environmental planning.
a. ការពង្រឹងខ្លួនឯង. Bandura believes that if people want to change their behavior, they must constantly reward themselves for doing what they want. While the basic strategy is quite simple, there are some considerations in designing an effective self-reinforcement program. First, since behavior is controlled by its consequences, it obliges the individual to organize those consequences in advance in order to influence the behavior in the desired way. Second, if self-reinforcement is the preferred strategy in a self-control program, it is necessary to choose a reinforcing stimulus that is actually available to the person. In a program designed to improve learning behavior, for example, a student could listen to her favorite audio recordings in the evening if she studied for four hours during the day. And who knows? As a result, perhaps her grades will also improve — which will be more open positive reinforcement! Similarly, in a program to increase physical activity, a person could spend $20 on clothes (self-regulated reinforcer) if they walked 10 miles in a week (controlled behavior).
b. ការដាក់ទណ្ឌកម្មខ្លួនឯង. In order to reduce the repetition of undesirable behavior, one can also choose a strategy of self-punishment. However, a significant drawback of punishment is that many find it difficult to constantly punish themselves if they fail to achieve the desired behavior. To deal with this, Watson and Tharp recommend keeping two guidelines in mind (Watson and Tharp, 1989). First, if learning skills, smoking, overeating, drinking, shyness, or whatever, is the problem, it’s best to use punishment along with positive self-reinforcement. The combination of aversive and pleasurable self-regulating consequences is likely to help the behavior change program succeed. Secondly, it is better to use a relatively lenient punishment — this will increase the likelihood that it will indeed be self-regulating.
c. Environment Planning. In order for unwanted reactions to occur less often, it is necessary to change the environment so that either the stimuli that precede the reaction or the consequences of these reactions change. To avoid temptation, a person can avoid tempting situations, firstly, or, secondly, punish himself for having succumbed to them.
The familiar situation of obese people trying to limit their diet is a perfect example. From the point of view of socio-cognitive theory, excessive eating is nothing more than a bad habit — it is eating without a physiological need in response to a key environmental stimulus, which is supported by immediate pleasant consequences. Careful self-monitoring can identify key cues for overeating (eg, drinking beer and chewing saltine crackers while watching TV, or increased appetite when emotionally upset). If these key stimuli are accurately identified, it becomes possible to separate the food intake response from them. For example, a person may drink diet soda or eat or drink nothing while watching TV, or develop alternative responses to emotional stress (such as muscle relaxation or meditation).
- Implementation and evaluation of the self-monitoring program. Once a self-modification program has been devised, the next logical step is to execute it and adjust to what seems necessary. Watson and Tharp warn that the success of a behavioral program requires constant vigilance during the interim so as not to relapse into old self-destructive behaviors (Watson and Tharp, 1989). An excellent means of control is a self-contract — a written agreement with a promise to adhere to the desired behavior and use appropriate rewards and punishments. The terms of such an agreement must be clear, consistent, positive and honest. It is also necessary to periodically review the terms of the contract to make sure they are reasonable: many set unrealistically high goals at first, which often leads to unnecessary embarrassment and neglect of the self-control program. To make the program as successful as possible, at least one other person (spouse, friend) should participate in it. It turns out that it makes people take the program more seriously. Also, the consequences should be detailed in the contract in terms of rewards and punishments. Finally, rewards and punishments must be immediate, systematic, and actually take place—not just verbal promises or stated intentions.
Watson and Tharp point out some of the most common mistakes in the implementation of a self-monitoring program (Watson and Tharp, 1989). These are situations where a person a) tries to accomplish too much, too quickly, by setting unrealistic goals; b) allows a long delay in rewarding the appropriate behavior; c) establishes weak rewards. Accordingly, these programs are not effective enough.
- Completion of the self-monitoring program. The last step in the process of developing a self-monitoring program is to clarify the conditions under which it is considered complete. In other words, a person must accurately and thoroughly define the end goals — regular exercise, achievement of a set weight, or smoking cessation within a prescribed period of time. Generally speaking, it is helpful to end the self-monitoring program by gradually reducing the frequency of rewards for the desired behavior.
A successfully executed program may simply disappear on its own or with minimal conscious effort on the part of the individual. Sometimes a person can decide for himself when and how to finish it. Ultimately, however, the goal is to create new and improved behaviors that last forever, such as learning hard, not smoking, exercising regularly, and eating right. Of course, the individual must always be ready to re-establish self-control strategies if maladaptive responses reappear.