Behavior Modification
Kyndal Overby
Liberty University
PSYC 320: Behavior Modification
Jieun Kim
11/13/2023
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Behavior Modification
The term "behavior modification" describes the application of numerous strategies to substitute
desired behaviors for undesired ones. The theory behind behavior modification is that good behaviors
have favorable effects, whereas negative actions have unfavorable effects (Vijayalakshmi, 2019).
Treatments for disorders like enuresis, phobias, anxiety, and obsessive-compulsive disorder use
behavioral modification strategies and methods that work well for both adults and children. For this
study increasing good physical fitness habits will be the target behavior. This paper will take a closer
look at the target behavior itself, prior research and studies on this behavior, and potential practices to
make a change in favor of the target behavior.
Research on the Target Behavior: Physical Fitness
Adopting and sustaining healthy habits requires the development of behavior that is long-lasting
and durable. Sedentary lifestyles are associated with increased illness and mortality, per a study by
Gawward (Gawward, 2018). Conditions including type II diabetes and obesity have been linked to
insufficient physical activity. These situations seem to be becoming worse according to current patterns,
hence action must be taken to stop these tendencies. Physical exercise is one of the most well-known
therapies that has been frequently mentioned.
People of all ages are thought to benefit from regular physical activity in terms of their health.
Notwithstanding the advantages, juvenile and adult participation in physical exercise is notably low, and
it has been demonstrated that this participation declines with age (Guimarães et al., 2021). I made the
decision to modify my lifestyle and include physical activity by reading research demonstrating the
detrimental effects of leading a sedentary life without enough exercise. I intend to change my behavior
in order to lead a more physically active lifestyle in order to accomplish this.
According to the phases of the change model, I will go through six phases in my effort to lead a
more active lifestyle. Pre-contemplation is the model's initial stage (Buckworth, 2018). It is claimed that
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the stage comes roughly six months before a person is prepared to alter their present behavior. At this
point, people don't realize how bad their sedentary lifestyle is, so they don't think anything has to
change. In the second phase, known as contemplation, people make plans to change their behavior
soon. In this phase, people develop plans of action for leading a more physically active lifestyle.
The third step in the change model's stages is preparation. People in this stage have made the
decision that they must strive for a moral, active lifestyle (Buckworth, 2018). The action stage is the
fourth phase. At this point, people had been engaging in the recommended amounts of physical exercise
for fewer than six months. During the fifth stage, which is referred to as maintenance, people follow the
prescribed daily allowance of physical activity for a minimum of six months. The last step, referred to as
termination/relapse, is when an individual no longer wants to lead an inactive lifestyle (Buckworth,
2018). When the targeted behavior is not sustained over time, a relapse happens.
I want to have changed my habit to one that is more physically active by the time this program
ends. This is to be expected from the process of changing behavior to lead a healthier lifestyle. The
behavior modification technique of positive reinforcement will support me during this change. In the
part that follows, it is covered in more detail.
Reinforcement
I want to use the technique of positive reinforcement to raise my daily exercise to the
appropriate levels. A rewards system is used to promote the desired behavior as part of the positive
reinforcement behavior modification technique (Hardy & McLeod, 2020). I want to reward myself with
my favorite vegan ice cream at the end of the day after finishing a workout as part of my planned
behavior adjustment. I'll reward myself with a weekend full of cheat meals if I successfully accomplish all
of my scheduled workouts this week.
Positive reinforcement can happen in artificial or natural environments. When someone is
commended for doing what they did without trying to win praise, this type of treatment may happen
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organically (Hardy & McLeod, 2020). A person receiving recognition for holding the door for others
serves as an example. The person is probably going to repeat the conduct in the future in such a
situation (Hardy & McLeod, 2020). In society, natural positive reinforcement is rare and typically
connected to the moral ethos of the group.
Today, intentional positive reinforcement is used extensively in a variety of contexts. Schools,
homes, treatment settings, and animal training are a few of these (Nelson & Kauffman, 2020). When
someone uses purposeful positive reinforcement, they select a reward for the subject (human or
animal) in an effort to encourage them to adopt or sustain the desired behavior. In animal training, for
instance, a trainer might give a dog a treat once it completes a necessary activity (Nelson & Kauffman,
2020). Choosing my favorite ice cream as a reward fits the definition of purposeful positive
reinforcement.
Depending on the kind of positive stimulus, there are four categories of positive reinforcement.
The first kind is called natural reinforcement, in which an action results in a desired consequence
(Nelson & Kauffman, 2020). One instance would be a student who put in a lot of effort in their studies
and passed the exam. The second kind of reinforcement is called tangible reinforcement, and it involves
giving someone real things in exchange for their desired behavior. Giving a child a toy for being nice to
strangers is one example. Social reinforcement is the third kind of reinforcement, which occurs when
people show their support for a particular behavior. When a youngster exhibits the desired behavior, a
parent could use words like "good job" to encourage the behavior. Token reinforcement is the last form,
in which people who exhibit the desired behavior receive a valuable reward (Nelson & Kauffman, 2020).
One such would be the therapeutic reward system, in which achieving a goal generates points that each
patient can accumulate toward a reward. I'm going to employ physical reinforcement in this endeavor.
The distinct benefits that positive reinforcement offers over other forms of behavior
reinforcement guided my decision to use it. First off, because there are no drawbacks or unpleasant
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consequences associated with the procedure, it is simpler to implement. Such activities could make
people resentful of the procedure (Kirana, 2018). Second, it is more flexible because it is simpler to
promote behavioral change than to forbid certain behaviors. Finally, positive reinforcement works
better—especially over an extended period of time. This is due to the fact that at the conclusion of the
behavior modification program, modifications accompanied by happy sentiments are more likely to be
recalled (Kirana, 2018).
Conclusion
Changing to a more physically active lifestyle will help me both maintain and improve my health.
In order to accomplish this, though, I'll need to change my existing sedentary lifestyle. I'm hoping that
the positive reinforcement strategy will help me achieve my objective by easing this shift. I will benefit
from the method's evident advantages as it will support me during this transition.
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References
Buckworth, J. (2018). Supporting Healthy Decision Making.
ACSM's Health & Fitness Journal,22(4), 25-26.
Gawwad, E. S. (2018). Stages of change in physical activity, self-efficacy, and decisional balance
Saudi university students. Journal of family & community medicine, 15(3), 107.
Guimarães, R. D. F., Gilbert, J. A., Lemoyne, J., & Mathieu, M. E. (2021). Better Health
indicators of Fit Spirit participants meeting 24-h movement guidelines for Canadian children and youth.
Health Promotion International, 36(3), 836-845.
Hardy, J. K., & McLeod, R. H. (2020). Using Positive Reinforcement with Young Children.
Beyond Behavior, 29(2), 95-107.
Kirana, E. D. (2018). Applying Positive Reinforcement to Increase Students' motivation In
Learning English for Grade Vii in Smp Pangudi Luhur 1 Yogyakarta (Doctoral Dissertation, Sonata
Dharma University).
Miltenberger G., Raymond. (2016). Behavior Modification: Principles and Procedures.6th ED.
Nelson, C. M., & Kauffman, J. M. (2020). A Commentary on the Special Issue: Promoting Use
of Positive Reinforcement in Schools. Beyond Behavior, 29(2), 116-118.
Vijayalakshmi, N. (2019). Behavior Modification Techniques-An Awareness Study. Shanlax
International Journal of Education, 7(2), 20-24.
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