Behave Yourself Podcast

In this episode, we look at what motivation is and how to hit your goals with (or without!) feeling motivated!

Weekly Behave Yourself Check-in
Emily - Taking vitamins morning and night
Jo - Identified a new 'red' food and am working on mindful eating

Behavioural definitions of motivating operations
Police terminology: MO- modus operandi or Method of Operation
Behavior Analytic Terminology- MO- Motivating Operation

I'm just not motivated for... what? Are your goals trule value-based?

Function of the Behavior
ex: client cancelled the session- found out later, the response to cancel was the avoidance of pain
Is the behavior that your not motivated to do, valuable to you? are the consequences reinforcing?

How our biology can work against us

Rule-based consistency produces results (reinforcers!) which then 'motivate' further consistency


Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Do you find yourself comparing your progress, fitness, health, or other behaviors to someone else's photo or language?
We're showing you how we approach this from a behavior analytic lens and some awesome (and unplanned) examples of comparison!

Weekly Behave Yourself Check-in
Emily - Exercise/Movement goal
Jo - making lots of Christms treats without endless spoon licks

Behaviourally, comparison is… stimulus equivalence within multiple relational frames using multiple contextual cues.
Why touch on this? It gives us a behavior-analytic foundation for how we ‘compare’ things from arbitrary to non-arbitrary relations between things (e.g., bigger than, darker than), using contextual cues. The more contextual cues, the more relatable the stimuli are.
We discriminate using more simple, formal properties between stimuli first before refining more arbitrary, complex relations.
Real example: A glass of water at home is related to an espresso martini at my favourite bar - they’re both drinks.
There are many ‘frames’ within which we can compare these things. More/less alcohol, calories. Better/worse taste, for your health. Cost. Size. Colour. Distance. Covid-friendly / available.
We do the same with other people when comparing ourselves. But to START comparing tends to mean there’s more similarity. E.g. It’s ‘easier’ to compare one glass of water to another glass of water because there are more similarities than say to the espresso martini. In the same way, it’s easier for me to compare myself to Emily than it is to compare myself to Bill Gates. Race, gender, career, skill set, SES, background, education…
Why comparison shouldn’t be the thief of joy but should be your drive to work towards your goals or reframe your values / thinking patterns.
What ‘weight’ or level of importance do we give to each relation? E.g. Karen has more spoons in her kitchen drawer than I do vs Karen has has more likes on her Instagram posts. In reality, spoons are far more useful - eating peanut butter straight from the jar. But… we place far more weight on the Instagram likes.
Once I recognise a comparison is being made, I need to consider what weight I want to place on that comparison and WHY. Maybe I start to compare the number of followers I have on Instagram to Emily. Is this something that is a reflection of my worth? Is it something I want to work on? Is it something I’m willing to put time and energy into?
“We hurt where we care and we care where we hurt. Turn pain into purpose.” Steve Hayes

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Ready to get started on changing your behaviors...? Oh just kidding it's the middle of December, so you'll either have to wait until Monday or January 1st to start fresh.
Jo and I chat about goal setting and making a plan that will actually be realistic and last past February!

Weekly Behave Yourself Check-in:
Emily - drinking more water successfully!
Jo - identified anxiety triggers and journalled more

Do you remember your NY resolutions from last year?
Did you have a plan?
How long did it last?
Big long term goals can lead to overwhelm, too much out of the gate
They don't have to be but can be big goals
Reverse engineer those goals
Break it down into the component steps
Component/Composite analysis
12 month, 6month, 3month, 1 month

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Listener question: I have no control around food after drinking booze and giving up booze isn't an option for me. What can I do?

Weekly Behave Yourself Check-in
-Emily- hitting water and veggie goal even during Birthday week!
-Jo: Birthday week too and she enjoyed peanut buttery chocolate!

Antecedent strategies:
- "Pre-game" the party/drinking - eat a meal with protein, veggies and 350-500g calories MINIMUM. This will 'line your stomach', limit your hunger and reduce your MO for binging later.
- Drink plenty of water beforehand.
- Set your environment up - don't buy the food or keep it in the house
- Set your environment up - keep more nutritious / less calorific alternatives in the house (e.g. salty ricecakes instead of nachos)

Mindset:
- Is this a self-fulfilling prophecy? A "stuck mindset" around booze and food?
- What if a 5-year old said something similar to you? How would you parent them?
- Write out all the ways you could finish the sentence, "Alcohol is..." and consider what function alcohol plays for you.
- Have some time not drinking to recalibrate your relationship with booze.
- If you think alcohol is something that is a concern - VISIT YOUR DOCTOR and/or seek professional help.

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

The holidays can be a challenging time to either start new goals or stay on track with current goals. So often we hear clients and others say that they just need to get through the holidays and then they'll focus on their health and fitness goals. Guess what..you CAN start and stay on track with your goals as the holidays approach!

Weekly Behave Yourself Check-in
Emily - Water and veggie goals are on track
Jo - Daily tick list and sticking to it, even while working from home

Definitions: Christmas day... or any day we celebrate with other people (thanksgiving, birthdays, weddings, Eid, Hannukah, etc)
Why Christmas Day can be problematic:
- People we don't usually spend time with
- Expectations
- Boundaries (or lack of)
- Lack of control / being in someone else's house / feeling like a child
- Lack of usual routine
- 'Treat' foods
- Alcohol

Basics:
- Water
- What makes you feel good when in your usual routine? How to do come of those things even on the big day?
- Time out
- Mindfulness practices
- Movement

Antecedent strategies:
- Rehearse verbal behaviour for expected 'situations'
- Talk to trusted family/friends for support before the day / get strategies in place
- Manage your own expectations
- Prepare / take with anything you need (e.g. I take a water bottle with me)
- Eat a protein/veggie packed meal before you arrive

Values and goals for the day:
- Value examples: I protect my physical and mental safety, I communicate well, I am a loving and fun family member, I enjoy connecting with people
- Goal examples: I will put my values above others' expectations, I respond to others in an assertive yet polite manner, I will take fun activities with me for any who want to join

Triggers- what typically evokes the binge eating/drinking behaviors
Comments/Questions made by others
Food not usually available/in your house (chips/cookies/sweets)
Not having a plate (think chips and dip)

If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Weekly Behave Yourself Check-in
Emily- working out consistently
Jo - Christmas presents all bought!

How do I find motivation?
Do I go for ALL my goals or just pick one or two?
How do I start as a BA in health and fitness?
Non-food rewards for reaching my goal

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Weekly Behave Yourself Check-in
-Emily: drinking more water
-Jo: continuining to track calorie intake to return to maintenance to ensure no yo-yo dieting

"Modelling can effectively prompt behaviours...for learners who have already learned some component behaviours required for imitation" (Cooper et al)

Who's watching you? Spouses, children, friends, parents, fellow gym goers
Can be good for when others "won't take good advice"
Who might you want to model behaviour to and why?

Examples:
- Jim and exercise
- Jo's parents and healthy eating
- Friends and how sugar affects them

Who are you watching? Are you the sum of the 5 people closest to you?
Whose behaviour do you want to model and why?
What can you learn from watching? Echo chamber? Value-led?

What is 'the norm' of your group
- Modelling movement patterns in the gym
- If your friends all go for walks, more likely to go for a walk
- If your family all cook dinner from scratch, that will be the 'norm'

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

If you're not sure what you should set as a goal or if you have 10 different behaviors that you want to change, you may feel lost or overwhelmed! We're going to help you narrow down and identify your goals and which ones to work on first.

Weekly Behave Yourself Check-in- What We're Thankful For!
Em - Health and jobs during the pandemic
Jo - Work phone vs personal phone and boundaries

If I don't know what my goals/behaviours should be, what do I do?
- BAs look for 'socially significant/valid' goals
- What would your ideal self look like and be doing?
- Is the goal meaningful? How will it change your life for the better?
- It should never be for someone else's benefit
- Is it socially appropriate / safe?
- Is it practical?
- Will it be enjoyable?

Examples of good 'whys' for goals:
- Weight loss - lbs lost when steps increased = knees no longer ache when walking with kids to school, sleep apnea will reduce, surgery/childbirth will be safer/easier
- Studying - higher scores on final exams = pass the exam, gain the qualification, more likely to get the job, more opportunities

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

Interrupting your usual podcasting schedule for a quick announcement! We know 2020 has been HARD and we want our listeners to go into the holidays feeling their best this year! So... We've set up a free accountability and support group for building healthy habits throughout December.  In this group , we'll set weekly goals, fun challenges and enjoy connecting with you all in the run up to the holidays, Christmas, and into the New Year!

How to Join:
Search 'Behave Yourself Podcast' on Facebook or go to
https://www.facebook.com/groups/1042791232872461/ 
or email/DM us for more info!

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]

Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. 

By popular demand (ok, ok, one listener request...), we had a lot of fun getting to know more about Emily!

Weekly Behave Yourself Check-in
-Emily: Getting up with her alarm successfully
-Jo: Attended a UK-SBA conference

- Where she lives, her hobbies, her husband, etc.
- How she got into ABA, qualifications etc
- Her background in exercise, health and fitness
- How she came to apply ABA to health
- Her current role and passions
- Her goals
- Favourite quote

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
[email protected]