Chapter 2 Https York Change Feeling Of Becoming

Chapter 2 Https York Change Feeling Of Becoming

Chapter 2 Https York Change Feeling Of Becoming




Before going on to Chapter 3, do the exercises suggested here for specifying the problem, planning to practice, developing self-efficacy, coping with temptations, facing the pros and cons of changing and setting goals. Some students have moaned to us about this “big assignment.” But a bit of thinking is needed to overcome the bad habits of the past. If you’ve been doing some of the thinking as you went along, your task is already partially done.

Part One: Specifying the Goal

Specify your goal as some behavior-in-a-situation that you wish to either decrease or increase. If you want to decrease some undesirable behavior, you should be able to state as your goal an increase of some other behavior that is incompatible with the undesired one. If at this point you cannot state your problem as a behavior- in-a-situation, go through each of the procedures in this chapter, step by step, for your chosen goal.

Part Two: Anticipating Obstacles

Make plans for what to do when you make mistakes. Make plans for dealing with tempting situations. Make a list of reminders to give yourself when you are tempted. What are the delayed punishments for your unwanted behav- ior? Make a list of the people you are going to ask to remind you. Develop your if … then plans for tempting situations.Answer the questions on about your self-efficacy beliefs. Make plans to increase your self-efficacy beliefs by taking the suggested steps. For example, make a list of the situations in which you expect to have difficulty performing the desired actions, and rank the situations according to their degree of difficulty. Write out counter-pessimism statements.

Make a list of the pros and cons of changing. What will you gain? What will you lose? What are the short-range and the long-range pros and cons of chang- ing? Work on reasons why the pros of change are stronger than the cons.

Part Three: Setting Goals

Establish sub-goals leading to your final goal, and make plans for reaching them. List the reasons why accomplishing your target goals will further your life goals. Now write a self-contract. First specify your goal, and then include this statement: “I am willing to change my behaviors as necessary to reach the goal I have chosen and will carry out the steps suggested in the text.” Sign the con- tract. The point of this self-promise is that you start with a goal that is important enough for you to actually perform the steps in self-modification.