Behave Yourself Podcast

4 Functions of Behavior
Access to Tangibles
Attention
Escape/Avoidance
Automatic (sensory)

5 Love Languages
Words of Affirmation
-verbal praise
-attention
Physical Touch
-sexual or non-sexual physical interactions
-attention
-automatic (sensory)
Quality Time
- spending uninterrupted, valuable time with another
-Attention
Acts of Service
-an act done for another individual
-Escape/Avoidance
Receiving Gifts
-physical items given
-access to tangibles



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. 

As a coach/consultant/BCBA, what value are you providing to your clients?

In an age when everything is Google-able, why bother having a coach?
What do coaches provide that isn't available from Google?
Google can be too much information / incorrect information
Objectivity
What's the 'value' in this?
Why do people need coaches?
Why choose a particular coach?
Assess your current abilities, needs, skills, etc
Help you clarify your goals, steps towards your goals, values
Help you be realistic about your goals
Help with focus on what's important to reach your goals
Google might give you a 'curriculum'
Support and accountability
Help to motivate you / give you the mindset you wouldn't give yourself
Investing in yourself

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. 

Dr Aisha is a paediatric doctor, qualified personal trainer, weight loss coach and mum of a little girl AND currently training to be a neurolinguistic programmer!

She works with busy professional mums to lose weight without following fad diets or taking magic pills, helping busy women take control of their life and health so they can feel comfortable and confident in their skin.


Other weight loss episodes:
* Weight loss series - episodes 19, 20, 21
* Life after weight loss - episode 55
* Diets don’t work - episode 56
* Exercise for weight loss - episode 58
* Doctor Aishah - episode 60

* Mindset around weight loss
* Health
* Medical reasons for weight loss
* Experiential reasons
* Societal reasons: there are plenty! Doesn’t make them ‘right’
* Benefit of losing fat - gaining an understanding of what your body can do
* Benefit of losing fat - Aesthetics…
* Downside to weight loss - When other displeasures are blamed on weight
* Downside to weight loss - focus simply on calories not other aspects of food (enjoyment, nutrients, culture)


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. 

Julie is a fellow BCBA-D and an Associate Professor of Psychology at the University of Minnesota Duluth.
Her teaching includes undergraduate and graduate courses in statistics, research methods, organizational behavior management, organizational psychology, personnel psychology, applied behavior analysis, organizational systems and development, personnel training and development, and worker wellbeing. Her teaching and advising has been recognized at the University of Minnesota Duluth with the receipt of the 2012 Outstanding Faculty Award (UMD Student Awards) and the 2012-2013 College of Education and Human Service Professions Outstanding Advisor Award, along with a nomination for the 2015-16 Chancellor’s Award for Excellence in Teaching.

She’s the Founder of InJewel LLC, a values-focused coaching and consulting company that seeks to enhance individual and organisational performance and wellbeing.

Her research relates to the application of behaviour analysis to address challenges in health, sport, and fitness, the use of Acceptance and Commitment Training to address challenges in coaching and self-management, and evaluating interventions to improve personal, professional, and organisational wellbeing.

She is also active on social media on Instagram drjulieslowiak and sickness_health_and_love on instagram

* We’ve touched on ACT briefly and ABA extensively in previous podcast episodes, but for our listeners, could you give an overview of what ACT is?
* You talk openly on social media about your own experience with a chronic health condition. Can you talk how you use ACT in relation to managing chronic health conditions? Any specific strategies?
* What would you say are the biggest challenges experiences by those with a chronic health condition?
* What research into ACT and chronic health would you like to see conducted in the coming years?

Book recommendations:
Russ Harris - When Life Hits Hard
Joanna Dhal (The Green book) Living beyond the Pain
Evelyn - The Power of Small
Steve Hayes - Get Out of Your Mind and Into Your Life


Connect with Julie:
IG -- @drjulieslowiak or @sickness_health_and_love
LinkedIn: https://www.linkedin.com/in/julie-slowiak-phd-bcba/
Email: [email protected]
Website: www.injewelcoaching.com

Connect with the Behavior Analysis in Health, Sport, and Fitness Special Interest Group:
IG @hsf.abai
Email: [email protected]
Website: www.hsfsig.org

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. 

As awareness is increasing surrounding personal pronouns, our verbal behavior is needing to increase as well.

We took a behavior analytic and verbal behavior approach to discussing personal pronouns. What self-advocacy and communication is needed to help support the teaching and re-learning of our verbal behavior.

The visual stimuli is the same but the language to tact a person's preferred pronouns varies greatly. What we're taught at a young age is people with short hair, pants and shirt is a boy and people with long hair, a dress and pretty shoes is a girl is completely irrelevant to determining a person's preferred pronouns.

What are your thoughts and personal experiences on this topic, changing your verbal behavior and increasing awareness?



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. 

Factors that affect food choices:
* Biological determinants such as hunger, appetite, and taste
* Economic determinants such as cost, income, availability
* Physical determinants such as access, education, skills (e.g. cooking) and time
* Social determinants such as culture, family, peers and meal patterns
* Psychological determinants such as mood, stress and guilt
* Attitudes, beliefs and knowledge about food

Jam study
In 2000, psychologists Iyengar & Lepper published a study about jams. One on day at a food market, they had a food stall with different kinds of jams and on another day, at the same food market, they displayed only 6 different types of jam. They found was that while the big display table (with 24 jams) generated more interest, people were far less likely to purchase a jar of jam than in the case of the smaller display (about ten times less likely).
The study shows that while choice seems appealing, at first sight, choice overload generates the wrong results.
It was more than just sales volume affected - the bigger display of jams lead to a lower customer satisfaction than the smaller display, proving that choice can actually demotivate the customer.
* Have a smaller selection of snacks in the house
* Have a small set list of workouts
* Clothing - Elon Musk, Mark Zuckerberg, Jeff Bezos - all have a ’uniform’
* Accessibility nudge (have it closer to hand) - reduce task demand
* Salience nudge (make it look more attractive)
* Social proof nudge (Show it’s popular with others)

Sunk cost fallacy
* The tendency to pursue a course of action, even after it has proved to be suboptimal, because resources have been invested in that course of action.
* E.g. staying with a partner because you’ve been with them for 10 years, even if the relationship is of poor quality.
* Loss aversion
* The tendency to pursue a course of action, even after it has proved to be suboptimal, because resources have been invested in that course of action.
* E.g. staying with a partner because you’ve been with them for 10 years, even if the relationship is of poor quality.

Decision fatigue - Too much choice
* The theory states we only have the mental energy to make a certain number of decisions in a day.
* This makes our choices less likely to be value-led / sensible in the evenings than they are in the mornings
* Never buy from Amazon after 8pm at night, don’t message your ex in an evening and choose your food/health choices in the morning.

Variety - the more flavours and varieties of food we have, the more we’re likely to eat. E.g. you’re more likely to eat more from a buffet that if you have one plate of a single type of food like pasta.
* Limit number of foods available

Forced choice model
Hanley:
A = go home
B = yearn and earn
C = unconditional R+

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. 

Getting back on track after the holidays:
- Best time to plant a tree? 10 years ago. 2nd best time? Now
- Reevaluate your values. How to do this.
- SMART goals
- Make your goals public.
- Get an accountability partner.
- Don't over-restrict / try to implement too many changes at once.
- Utilise the quieter times of January

Baseline data... what?
- Pen and paper, notes on phone, whiteboard pen on fridhe, app on phone - anything!
- Tally the how many times you do the behaviour you're looking to change.

Precision nutrition... why?
- Minimum certification required to practice nutrition with BCBA certification
- EXCELLENT course with a lot to learn from.


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. 

Boundaries keep everyone safe and healthy.

A boundary is a decision you make for yourself about what you will do if a certain behaviour happens around you that you don’t want to be around.
A boundary when you remove access to yourself when someone demonstrates that they’re not honouring, respecting or protecting you.

It’s a rule. If, then.

Simple, known ones might be…
No-one is allowed to smoke in my house, if they ask to, I’ll say no and direct them outside. If they ignore me, they’ll be asked to leave, forcefully if need be.

Less obvious ones might be
I don’t like to be touched without prior permission (e.g. may I give you a hug?)

Boudaries have nothing to do with how ‘bad’ the behaviour is.

Are boundaries to keep us safe from others? What is bad?

Boundaries aren’t about controlling or changing other people’s ‘bad behaviour’. It’s about staying true to your values.

Are you coming from s place of love for yourself or the other person.
You shouldn’t believe that they’re not allowed to do what they’re doing or that you are somehow ‘better’.

Who’s values are you honouring? It’s a form of self care.

You should be ready to reinforce it.

If your intent is only to change the other persons behaviour, it likely won’t be successful because your reinforcer won’t come soon enough.
Understand they’re allowed to behave however they want to behave.
Be clear on the boundary - be specific.

e.g. if Uncle Eric talks about my weight, I’ll give him one kind but clear verbal warning and if he does it again, I’m leaving the conversation / house / phonecall

You don’t need to tell the other person this. Sometimes it’s better not to!



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. 

There are enough blog articles, podcasts, etc with holiday gift guides that exalt all the excesses of consumerism. We decided to do a holiday gift guide with a difference that requires little to no money and hopefully allows you to have a merrier Christmas, calmer family time and reach the New Year in a better headspace.

1. Self care - How can you care for yourself in a way that you show up to Christmas, Hannukah, Diwali, whatever you celebrate as your ‘best self’. Can you delegate some jobs to your partner? Can you outsource any job? Can you prepare things little and often? Can you plan for those things that make you feel grounded - walks/baths/naps/time alone?

2. Let go of expectations - I think a lot of stress comes from our high expectations of what ‘should’ be.

3. Non appearance based compliments. want you to know it. Examples:
- You have the best energy
- You’re so much fun to be around
- You’ve really changed my perspective on…
- You have great taste in…
- You have the best sense of humour.
- You're such a good friend/mum/brother.
- I love how passionate you are about _______.
- You're going to make our family / friendship group / the world a better place. 
- You're such a good listener.
- Your optimism is infectious.

4. Conversation starters. e.g.:
- Have you done anything exciting lately?
- How did you meet the host?
- What was the last good book you read?
- Do you listen to any podcasts? Which is your favourite?
- What do you think is the best show on Netflix right now?
- Have you been on any interesting trips lately?
- If you didn’t have the job you have now, what would you be?
- What is the most rewarding part of your career?
- If you could travel back in time, what decade would you choose to live in?
- What’s the best thing you’ve ever bought off Amazon?
- What is one thing you can’t live without?
- What’s the strangest dream you’ve had recently?

5. Values assessment. What are your values going into this festive time? They likely change during the festive period. Would you rather be right or loving?

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. 

Gamification is a relatively new trend that focuses on applying game mechanics to non-game contexts in order to engage audiences and to inject a little fun into mundane activities besides generating motivational and cognitive benefits.

Over 100 000 health applications (apps) are available worldwide for smart- phones with exercise, diet and weight management apps being the most popular downloads.

>500 million people globally currently use mobile health applications.

There is little evidence that public health practitioners and users participate in the design of health apps and most apps do not contain theoretically consistent behaviour change techniques. Very few apps comply with regulatory processes or have had their effectiveness formally assessed, leading to concerns about lack of benefit or even potentially harmful apps.

We would hope they would focus on behaviour change techniques  - A behaviour change technique is ‘an observable, replicable and irreducible component of an intervention designed to alter or redirect causal processes that regulate behaviour; that is, a technique is proposed to be an “active ingredient” (e.g., feedback, self-monitoring, reinforcement)’.


* Nintendo Wii fit
* Fitbits and Apple Watches - ‘closing the rings’
* Nuffield health offers Apple Watches and similar for hitting health goals (e.g. steps, # of times in gym)
* Fitbit and garmin offer friend challenges


Lamyae Sardi, Ali Idri, José Luis Fernández-Alemán. (2017). A systematic review of gamification in e-Health. Journal of Biomedical Informatics. Volume 71, pg 31-48.
ISSN 1532-0464,
https://doi.org/10.1016/j.jbi.2017.05.011



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.