Methods for Changing Behaviors - Psychological Self-Help

manager will arrange for these potential reinforcers to follow some
desired behavior, rather than be "wasted" in the sense of not being
used for self-improvement. Examples: study before play, positive
comments about yourself before eating (to increase self-esteem),
dreams about achieving before going to sleep etc.
Most projects to develop new desired behaviors require longer,
more complex contracts. Take one desired behavior at a time, figure
out how to reward it often, perhaps every time it occurs or after a few
minutes. Arrange for small, accessible, effective rewards. Then set an
appropriate behavior change for the end of the first week, and select a
bigger reward for reaching that goal. Do the same for a certain major
improvement in behavior by the end of the month. Such a contract
may need to be tailored to your needs for the next 2 or 3 months.
Mahoney (1974) has shown that specific behaviors, e.g. calories per
day, not pounds lost in a month, should go into a contract, like this:
A contract with myself
As soon as I have done: (what, when, where)
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I will immediately reward myself with: (what, when, where)
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Goal and reward for day: (what, when, where)
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Goal and reward for week: (be specific)
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