Goals
What does the M in S.M.A.R.T stand for?
Measurable!
Make sure you can measure your progress
What is the first step to problem solving?
Define the problem
How many stages of change are there?
5
What is an example of positive reinforcement?
Getting paid, getting a reward, getting praise, feeling proud of yourself, and so on...
What does DBT stand for?
Dialectical Behavior Therap
What should you have control over when it comes to your goal?
The outcome!
becoming easily frustrated and discouraged when facing challenges - struggling to find solution
"I have no intention of changing"
What do the consequences determine?
Consequences determine whether a behavior is likely to be repeated or not
What does BA stand for?
Behavioral Activation
Appealing
What is step 2 in problem solving?
Come up with possible solutions
How many months do you need to consistently engage in new behavior to be in the maintenance stage
6 months or more
What is an extinction burst?
When a behavior temporarily gets worse before it gets better
It happens because the thing that used to make that behavior "work" (the reinforcement) is no longer available
What 3 types of BA are there?
Routine, Enjoyable, Valued activities
Specific, Measurable, Appealing, Realistic, Time-bound
What are the two parts to step 4 of problem solving?
part one - implementation
part two - verification
Plans to change and clearly see the benefit of changing, what stage is this?
Preparation
What is negative reinforcement?
A behavior is increased because something we didn't like was stopped or removed
What does does the acronym TIPP stand for?
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
What does your goal need in order to be time-bound?
A clear start and finish time
What is step 3 in problem solving?
Evaluate the possible solutions and choose one
What are at least one of the two important points to keep in mind about the Stages of Change?
Someone may be in different stages of change for different behaviors
OR
These stages do not always go in order
When a consequence aims to decrease how often a behavior happens in the future, what is this called?
Punishment
Types of punishments can be positive or negative (positive would be getting a speeding ticket, a negative punishment would be losing your driver's license)
What is my dog's name?
Odie