Focus on Behavior Modification

“Just don’t smoke!” If it were only that easy everyone would be a non-smoker. But using a behavior modification strategy can be a more defined version of this sentiment. Behavior modification is a tool originally explored by Edward Thorndike in the early 1900s. It details the specific steps to extinguish negative or health destroying behaviors using positive and negative reinforcement. The term “extinguish” amply describes the process, especially since changing these behaviors can be like putting out a fire. In this edition of “Focus on…” we’ll discuss the steps in the behavior modification process and how these steps can help you become a non-smoker.

According to Sally Kuhlenschmidt a professor of psychology at Western Kentucky University, behavior modification follows four general steps. First you must identify the behavior, this includes describing where, when, how and how much the behavior occurs, and what happens before and after the behavior. When a smoker identifies what they do and where they are when they smoke, they can better understand why they smoke.

The second step in the process is deciding to change the behavior. This step should include specific goals to be obtained. All parties should agree on the details of these goals and commit themselves to achieving those goals. It is imperative that the smoker commit to quit, otherwise the work involved in the next step is likely to fail.

The third step is to implement the plan. This includes giving the positive reinforcement for and extending good behavior and limiting the targeted behavior. This entails doing something else besides smoking to fulfill the needs of the smoker, such as taking a walk, and reinforcing positive behaviors, such as planning a vacation if you stay smoke-free for a period of time.

The last step is to evaluate the program and modify it according to what is working and what is not. If you find you are not motivated by long term goals, such as a trip to the beach when you’ve been smoke-free for a year, then try smaller rewards more often. For instance at the end of a smoke-free day stop and get yourself a latte.

You can pair behavior modification with other stop smoking support like what is found at www.supportgroups.com, or nicotine replacement drugs. Try to avoid replacement therapy if possible though because it gives you one more behavior you will later need to extinguish!