Contents

 

In Chapter 2, we considered the general steps in self-help and what specifically we would like to change about ourselves. In chapter 3, we thought seriously about our values--what would add meaning to our lives. So, I will assume you now have some self-improvement goals in mind. In this chapter, let's see if we can gain more self-control, starting with behavior, i.e. what you do or how you act.

   Chapter 4: Behavior, Motivation and Self-Control
   Introduction
   Introduction to Learning
       Classical conditioning
       Operant or Instrumental Learning
       Recent research clarifies earlier learning concepts
       Observational learning: Learning by observing others and by using cognitive processes, including self-help
       Reinforcement
   Motivation
       The Importance of Setting Effective Goals
       Theories About the Need for Achievement
       Attribution Theory and Achievement
       The Motivated Underachiever
       The social-cognitive approach: As a student, are you learning or image oriented?
       Becoming motivated to study
       Learned industriousness
       Humanistic theories
       Positive addiction
       Popular how-to-be-the-greatest books and programs
   Managing Difficult Behavior
       Behavioral blocks and getting unstuck
       Once we have self-control why do we lose control over some behavior?
       Preventing unwanted behavior. Is it really within our powers?
       Relapse prevention for addictions
       Controlling simple habits
   Why is Behavior so Hard to Understand?
       The payoffs for a behavior are multiple and may change over time
       Reinforcement can be positive (adding rewards) or negative (removal of something unpleasant)
       Extrinsic and intrinsic motivation: when do rewards harm?
       Enjoying work and "getting into the flow" of the work
       Unconscious motives and payoffs
   Procrastination
       How to stop procrastinating
   Planning Behavioral Changes
   Review of Methods for Controlling Behaviors
       Self-help methods, continued
   Completing Your Self-Help Plan
   References and Methods for Unwanted Behaviors and Thoughts
       Addictions
       Alcoholism
       Attention Deficit Hyperactivity Disorder
       Compulsive spending or overspending
   More Specific Problems
       Eating disorders
       Gambling
       Internet addiction
       Obsessive-Compulsive disorder
   More Specific Problems,Part 2
       Sexual addiction
       Sleep problems
       Smoking
       Speech problems
       Unwanted thoughts and worries
       Workaholism
   When to seek professional help