Self-Control

Self-Control is suppressing impulses to achieve longer-term goals. You would think as a Behavior Analyst (BCBA) that I would have more self control, but I don't. After attending a conference this past October I have been interested in trying various Applied Behavior Analysis (ABA) methods on myself. The lock box being one of the techniques. I am actually nervous to try some of the techniques as I am afraid they will back fire and I am very much an "all or nothing" personality. I came across a book that I am very interested in reading called "The Willpower Instinct: How Self-Control Works, Why it Matters, and What You Can Do to Get More of It" by Kelly McGonigal, Ph.D.

If I want to increase my behavior, for example going to the gym. I need to create a measurable and obtainable goal. I can't expect my behavior to change all at once (even thought I want it to). I could make my goal "go to the gym 3 days a week". My newest goal is do cardio 3 days a week for 30 minutes and weightlifting 3 days a week (upper body, lower body, whole body).

If I want to decrease behavior, for example reducing the number of sweets I eat each day/week. I again need to create a measurable and obtainable goal. I could choose a replacement behavior for this and eat whole fresh fruit anytime I crave sweets. I would need to make sure I have enough fruit in the house to ensure I don't go to the store when I am craving sweets.

I could use an intervention such as desensitization by putting sweets in a highly visible location but making a rule that i can't eat sweets from that location but can eat other sweets from elsewhere. That way I have some opportunity to say "no" to sweets and practice self-control. This is the scariest intervention for me with my past history of lack of self-control.

I could also use calming techniques to reduce my overall stress/anxiety levels which when they are high decrease your ability to demonstrate self-control. I could make a goal to do guided mediation for 5 minutes a day when I get home from work.

Any good BCBA should also be using reinforcement. One example of this is having cheat meals or cheat days. I have not had success with this in the past. I find it increases my cravings for junk the next week and I fall off the wagon with eating healthy. I am thinking maybe I could have my husband reinforce me at set intervals for me acheiving my goals each week or rewarding myself with something like a massage, pedicure, or workout item (clothing, equipment, etc.).

I will have to put these into action and decide which reinforcement procedure works best for me. What do you all do to reward yourself for meeting your fitness goals?