Bmod for Better Fitness Plans
By Robert Gore, Ph.D.

If you have ever started an exercise or diet regime, you know how hard it is to change habitual behaviors.  Chances are you began with some enthusiasm.  "Now I'll get in shape", you said to yourself.  "Now I'll stop eating so many sweets".  Soon, however, you probably discovered that it's much easier to swing by Fatburger on the way home from work than it is to get yourself to the gym.

You can make your exercise regime more effective by using the techniques of behavior modification.  To begin with, you should set clear target goals and a time frame to achieve them.  These target goals should be gradual and realistic.  Instead of saying "I'll go to the gym two hours a day starting tomorrow", say to yourself, "I'll go to the gym 45 minutes every other day for the first week, then 45 minutes four days a week, and I'll work up to one hour of exercise, four days a week".

If your goal is to stop or reduce a behavior ("I'll eat less refined sugar"), then you will need to figure out what function that behavior serves and find another behavior to serve the same function.  This is called replacement with alternate behavior.  For example, if you eat refined sugar when you are stressed and need comfort, you might substitute eating a banana and talking to a friend (though not both at once!).

It is important to reinforce desirable behaviors.  Some people think that behavior modification is about giving people electrical shocks for doing things they shouldn't.  In reality, most behavior therapists emphasize the importance of giving positive reinforcement (commonly called rewards).  Rewarding yourself for desirable behavior is generally more effective than punishing yourself for undesirable behavior.  Rewards can be as simple as saying to yourself "I've done a good job today!" or making time to do something you like.

Keep a chart or graph, so you can find patterns in your actions.  Record what came before and after desirable and undesirable behaviors.  The easiest format is the A-B-C chart (Antecedents, Behavior, Consequences).  Antecedents are not only what came before the behavior, but also the surrounding context.  For example, one student of mine figured out that she had particular problems with her temper when she was dealing with women--but similar situations didn't bother her if they involved men.  Consequences refers to the things that come after the behavior.  Record anything that feels even vaguely relevant.  Behavior theory says that habits are maintained most when they are followed by rewards, such as getting something positive or avoiding something negative.   The Behaviors you should record are behaviors you would like to do more of, behaviors you would like to do less of, and any behaviors that are interfering with the success of your plan.

Initially, it's best to choose only one or two behavioral goals.  Finally, expect bumps in the road, and keep going.  Remember the old fable about the tortoise beating the hare:  self-improvement is a marathon, not a 100-yard dash.

There are several really good books on developing behavior modification plans.  In my experience, the best of these is called Self-Directed Behavior (by Watson).  I used this book at the University of Hong Kong when I taught students a course in developing their own behavior modification plans, it worked very well.

If you have trouble keeping to your plan even after developing it, you may want to consult a behavior therapist.  Trained professionals can generally help you identify things that might make your behavior change plan more effective.

If you are in the LA area and need a behavioral consultation, I would be happy to talk to you and set up an appointment or help you find a therapist.