Change management and reinforcement

Identifying the language of engagement

"Change Talk" or Change Talk refers to any statement the individual makes in favor of modifying his or her behavior.

The practitioner's ear must be trained to detect and amplify these verbal signals in the midst of ambivalence.

There are different levels of this language, from readiness (desire, ability, reasons, need) to commitment (action, steps taken).

When hearing a statement such as "I guess I would feel better if I exercised," the therapist should stop and explore that statement, asking for more details, rather than focusing on the reasons why he or she has not.

The more the individual talks about the change and its benefits, the more likely it is to occur; it is a principle of self-persuasion.

The mechanics of behavioral reinforcement

For a change to be sustained, there must be an understanding of how consequences operate.

Reinforcement is defined as any consequence that increases the likelihood that a behavior will be repeated.

There is positive reinforcement, which involves adding something pleasant after the behavior (such as receiving praise or a tangible reward after meeting a goal), and negative reinforcement, which involves the removal of an unpleasant stimulus (such as no longer hearing an annoying noise when putting on a seat belt).

Often, attempts to change fail because an immediate reinforcement system is missing; the individual focuses only on the effort and does not receive gratification.

In designing new habits, it is vital to incorporate deliberate rewards to "hardwire" the new behavior in the brain.

Extinction and the ineffectiveness of punishment

On the other hand, punishment (adding something painful or taking away something good) is often an ineffective tool for long-term behavioral change, as it generates avoidance and resentment, but does not teach what the correct alternative behavior is.

In the context of personal change, self-punishment (blame, severe internal criticism) often paralyzes rather than motivates.

A more effective strategy is extinction, which consists of ceasing to reinforce the undesired behavior while intensely reinforcing the incompatible alternative behavior.

For example, instead of punishing oneself for eating poorly, one ignores the slip-up and puts all energy into celebrating and reinforcing