Your methods

    At this point you should have a good idea about where you want to go and some of the obstacles you face -- as well as your supports! Now, how are you going to get there? How do you plan to change the antecedents of your behavior, its consequences, or even the behavior itself? The more specific you can be in your descriptions of your methodology, the better. Remember that good projects use many different techniques and attack antecedents, change behaviors and behavior chains, and modify consequences for your behavior. This is how I approached my project in the Spring of 1997:

    • used the word "binge" to describe my eating instead of "snacking." I don't want to think about myself as "binging";

    • ate a "healthy" snack such as an apple or a Nutrigrain bar regularly rather than a large snack or chocolate;

    • replaced "warm" thoughts about food with "cool" ones;

    • reminded myself of my goals when I was thinking of engaging in "problematic" behavior;

    • interrupted behavior chains, finding something else to do, someplace else to go rather than eat;

    • countered self-statements that suggest that I shouldn't waste food; find other ways of using leftovers.

    • countered self-statements that if food tastes good that means that I should/can eat it;

    • countered my belief that my body's set point is so accurate that small discrepancies will be compensated for. Remember that set point shifts up with richer diets, down with leaner ones;

    • put leftovers away quickly, especially ones that I tend to snack on;

    • cooked at least three meals per week other than those that come in a box, especially meals emphasizing grains and vegetables.

    • engaged a buddy. Randy also began a similar plan, although different goals. Reminded each other of our commitment to our goals. My children are also good at reminding me of my goals;

    • charted my cooking, exercising, binging, vitamin use and weekly weights on the refrigerator;

    • complimented myself on commitment and progress made;

    • noted how good it feels when I have a good exercise day (3.9k +) and how slight hunger feels good. (Beginning 2/2/97, change goal to 4.1k+.)

    • beginning 1/23/97, took a vitamin so iron intake was no excuse to snack; took vitamin when putting in contacts and record with other behavior changes;

    • posted my progress on my page weekly and solicited feedback. Not meeting my behavioral subgoals were a minor embarrassment. Getting positive feedback were a positive reinforcer.

    You can either write this up as a list (like the above) or in APA style. You can receive a 10 pt. bonus for using APA style.

    Page by jms
    URL= http://psy1.clarion.edu/jms/btmethst.html

    Last updated January 30, 1999

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