I’m seeking a deeper understanding on ways to get rid of unwanted behaviour.
The RT Column received a question from one of our readers:
I am seeking a deeper understanding on ways to get rid of unwanted behaviour. I struggle with spending way to many hours planning my days and weeks ahead. The effect on me is that I never seem to feel rested. Can you as a RT mentor provide me with some ideas on how I can use RT by myself or tell my partner how he can help me?
Dear reader, thank you for sharing your struggle with spending excessive hours planning your days and weeks ahead, which is causing you to feel unrested. I can certainly provide you with some ideas on how to address this issue using Reinforcement Therapy (RT). You can apply these techniques independently or involve your partner to provide support and reinforcement.
Remember, implementing behavior change takes time and effort. Be patient with yourself and embrace the process. Celebrate even small steps toward your goal, as every positive change counts.
Let’s explore some strategies:
Begin by clarifying your desired behavioural change. In this case, it might be to reduce the excessive time spent on planning and create a healthier balance.
Establish a reward system:
Create a reward system for yourself that reinforces the desired behavior change. Determine specific milestones or targets related to planning time, such as reducing the hours spent or finding alternative ways to plan more efficiently. Assign rewards to each milestone that are personally meaningful to you, such as treating yourself to a favourite activity.
Utilise positive reinforcement techniques:
Use positive reinforcement to encourage the desired behavior. When you find yourself spending a reasonable amount of time planning or adopting more efficient planning strategies, acknowledge and reward yourself. Positive reinforcement can include self-praise, giving yourself a small treat, or engaging in a pleasurable activity.
Involve your partner as a support system:
Communicate your goals and the strategies you are implementing to your partner. Ask for their support by requesting that they positively reinforce your efforts. For example, they can provide verbal encouragement, offer assistance in finding ways to plan more effectively, or participate in activities that promote relaxation and rest.
Seek accountability and feedback:
Regularly assess your progress and share it with your partner or a trusted friend. Engaging in open conversations about your journey can help you stay accountable and receive valuable feedback and support.
Stay on track:
Download our free Check-in Schedule for Behavioural Change: If you suffer from excessive planning, use this to reach your goal to reduce the time spent on planning och work to create a healthier balance in life.
RT recognizes the significance of positive and negative reinforcement in shaping behavior. Inspired by the work of B.F. Skinner, RT leverages the power of rewards and to motivate individuals and facilitate the desired behavioral transformations, read the full description.
