Can people modify their own behaviour?
The answer is yes.
The first thing to do is to decide what is the "target" behaviour.
Similar is the case if you want to get rid of some behaviour.
Behaviour modification sepecialists emphasize a positive approach called "ignoring". Much better results are achieved when the emphasis is on the new behaviour to be acquired rathre than on the behaviour to be eliminated. For example, instead of setting a target of being less shy, you migh define the target behaviour as becoming more outgoing or more sociable. Other possible target behaviours are behaving more assertively, studying more, and getting along better with your room-mates. In each case, you have focused on the behaviour that you want to acquire rather than on the behaviour that you want to reduce or eliminate.
The next step is to define the target behaviour precisely: What exactly do you mean by "assertive" or by "sociable"? One way to do this is to imagine situations in which the target behaviour could be performed. Then describe in writing these situations and the way in which you now respond to them. For example, in the case of shyness, you might write: "when I am sitting in the lecture hall, waiting for class to begin, I don't talk to the people around me. " Next, write down bow you would rather act in that situation: "Ask the people sitting next to me how they like the class or the professor; or ask if they have seen any particularly good films recently."
The next step is to monitor your present behaviour by keeping a daily log of activities related to the target behaviour in order to establish your present rate of behaviour. At the same time, try to figure out if your present, undesirable behavoiur is being reinforced in some way. For example, if you find yourself unable to study, record what you do instead and try to determine how that undesirable behaviour is being reinforced.
The next step--the basic principle of self-modification--is to provide yourself with a positive reinforcer that is contingent on specific improvements in the target behaviour. You may be able to use the same reinforcer that now maintains your undesirable behaviour, or you may want to pick a new reinforcer.
(Obligation: "Psychology: An Introduction" 7th ed. by Charles G. Morris)
