What is behavior modification? Plus, 5 techniques to create change
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what behavior modification is, including its origins, applications, and criticisms. Plus, 5 techniques to help you change your unhelpful patterns.
Most of us have a habit we want to break. Maybe you bite your nails, you’re perpetually five minutes late, or you just wish that you could keep your kitchen tidy. (Who hasn’t fantasized about having an Instagrammable pantry?) Some may wish they could invite more positive practices into their lives, such as working out more, going to sleep earlier, or being a more mindful shopper.
While it’s great to strive to be the best possible version of yourself, making these types of changes can feel overwhelming. But the good news is, you’re not alone — and behavior modification is the technique that might make all the difference.
This approach could be a game-changer in so many situations: encouraging self-care, helping your child to follow rules, and improving your performance at work, to name a few. Best of all, you can start doing it right now. Here’s what you need to know.
What is behavior modification?
Most behaviors are learned, which means they can be changed. Behavior modification is an approach that uses rewards and consequences to encourage good habits and discourage negative ones.
If you want to exercise more, you might reward yourself with a treat, like a smoothie or an extra half-hour of your favorite TV show, each time you complete a workout. If you're trying to stop procrastinating, you might set a consequence like limiting screen time until your tasks are done.
It’s a technique that can be tailored to different situations for people of all walks of life. A therapist might use behavior modification to help someone stop smoking or manage anxiety. In schools, teachers often use it to encourage students to follow classroom rules and turn in their homework on time. Parents use behavior modification at home to teach their children good habits, like brushing their teeth regularly or cleaning up their toys.
Origins of behavior modification
In the mid-20th century, psychologist B. F. Skinner introduced the idea of operant conditioning, a core concept in behavior modification. Basically, it’s the idea that rewards and punishments can shape our behavior.
Skinner extensively studied how different types of reinforcement and punishment impacted animals’ behavior. In one of his most famous experiments, he used food as a reward to teach pigeons to perform various tasks, and found that it was quite effective.
Other psychologists and researchers built on Skinner's ideas to develop different techniques and applications for behavior modification, and now it’s used in therapy, education, parenting, and in the workplace.
5 real-life examples of behavioral modification
Behavior modification is often used in different areas of life to help motivate different types of outcomes. It can be used at home, in school, and even later in life at work. Here are some common places where behavior modification might show up.
1. In the classroom
Teachers often give students stickers or praise when they complete their homework on time or participate in class. By contrast, they might have a loss of privileges as a consequence for disruptive behavior.
2. As part of parenting strategies
Parents may reward children with extra playtime or a favorite snack for doing chores or following directions — or take away screen time if a child does something unkind. (There are debates as to whether the latter is an effective discipline strategy — gentle parenting proponents would say that any consequence must tie in directly with the offending behavior.) Want to explore mindful parenting? Check out these 10 ways to practice it.
3. In the workplace
Employers might offer bonuses, promotions, or public recognition for meeting targets or demonstrating excellent teamwork. If an employee isn’t doing a good job, they might be put on a performance improvement plan. Need job motivation? Here are five tips to help you get out of a work slump.
4. In therapy
Behavior modification can be used to help clients develop healthier habits and coping strategies for issues such as anxiety, depression, and eating disorders. It can also be used to break bad habits. A therapist might help someone quit smoking by using a reward system for each day they go without a cigarette — or have them read up on the negative health consequences of smoking if they slip up.
5. For self-improvement
A system using rewards and consequences can be helpful for your own self-improvement journey. If you want to exercise more, you treat yourself to a small reward after hitting the gym, like listening to your favorite podcast on the way home or a hot bath in the evening. If you want to reduce procrastination, you could set a consequence like limiting your screen time until you’ve taken a walk around the block or lifted weights.
What are the criticisms of behavioral modification practices?
Like all motivation strategies, there’s no one-size-fits-all solution. Behavioral modification practices are useful in some situations — but it's important to consider the strengths and potential downsides of this approach too.
Ethical concerns: Critics of behavioral modification practices argue that using rewards and punishments can be manipulative, especially with vulnerable people. You would never want someone to do something that makes them uncomfortable just to get a reward (or to avoid a punishment), so be sure to use these techniques in a way that respects everyone's rights and dignity.
Short-term effects: If the person doesn't understand why the change is important, old behaviors might come back once the rewards or punishments stop. A child might only do their homework to get more screen time, not because they see the value in completing their assignments, making the change conditional. To address this, it could be helpful to combine behavior modification with other strategies like education and self-reflection to help make changes more permanent.
Oversimplification: Behavioral modification alone may not take into account the underlying psychological issues, or the person's thoughts and feelings. Using behavior modification with other therapeutic approaches, like cognitive-behavioral therapy (CBT), can provide a more holistic solution.
How to practice behavioral modification: 5 techniques to help change your unhelpful patterns
With steady effort and the right strategies, behavior modification can help you change unhelpful patterns and develop better habits.
1. Engage in positive reinforcement to stay committed to your new habit
The saying goes that you catch more flies with honey than with vinegar. So reward yourself when you achieve a small goal to help you associate good behavior with happiness. If you're trying to exercise regularly, treat yourself to a relaxing bath after a workout. Or if you’re trying to meditate each morning, treat yourself to your favorite morning beverage after you finish your session. This can make it easier to stick to your new habit.
💙 Learn more about rewards-based learning in our Breaking Bad Habits series with Dr. Judson Brewer.
2. Practice negative reinforcement to strengthen desired behaviors
Practicing negative reinforcement might be a little bit trickier. The strategy here is to remove the negative stimuli once you achieve the goal. For example, if you set a loud alarm to wake you up early, turn it off once you’re out of bed. This can increase the likelihood that you'll repeat your good habits in the future to avoid prolonging the negative reinforcement.
💙 Get guidance from Dr. Julie Smith, a Clinical Psychologist, on how to Find Your Motivation to make it easier to stick to your behaviors.
3. Explore appropriate types of punishment
A punishment can be an effective way to inspire the type of behavior you want to see, but it’s important that consequences not be paired with shaming. Let’s say you’re a parent and your teenage child is always running late, you might tell them that you’re leaving for school drop offs at a certain time, and if they’re not ready they can walk or bike to school (provided it’s safe). If they miss the cutoff and don’t get a ride the consequence naturally encourages them to better manage their time the next day.
4. Remove the temptation for undesired behaviors
Over time, if a behavior isn’t reinforced, it may eventually stop. If you tend to check your phone too often while working, set it to "Do Not Disturb" mode and place it out of sight. By not giving in to the temptation to check your phone, it’s likely your urge will decrease over time. This requires patience but can be very effective.
💙 Even taking one minute to Pause to Breathe when you find yourself about to perform a negative habit can help create separation.
5. Break your tasks into smaller tasks
If you have a large goal, try to break it down into smaller, more manageable steps and then reward your progress. If your goal is to run a marathon, start by rewarding yourself for completing a mile, then two miles, and so on. By acknowledging these small achievements, you can stay motivated.
💙 Even when you feel like you’re far from reaching your goals, learning to Celebrate the Now can help keep you motivated with a positive mindset.
Behavior modification FAQs
How does behavior modification differ from cognitive-behavioral therapy?
Behavior modification focuses solely on using rewards and punishments to change behaviors. You find what motivates you and use that to encourage good habits and discourage bad ones. If you want to drink more water, you might buy yourself a fun water bottle to encourage yourself to be better about it.
However, CBT looks at both behaviors and the thoughts and feelings behind them. It helps you understand why you act a certain way and teaches you strategies to change both your thoughts and behaviors. For instance, if you’re anxious about public speaking, CBT helps you challenge negative thoughts, practice relaxation techniques, and gradually encourages you to face your fear.
Basically, behavior modification is straightforward, while CBT offers a more comprehensive approach.
Can behavior modification techniques be used effectively at home for children’s behavior?
Positive reinforcement, like praise or small rewards, can encourage children to do their homework, follow rules, or complete chores. Sticker charts can motivate kids to keep their rooms tidy or to brush their teeth.
Negative reinforcement and punishment can also be useful when applied consistently and fairly. If a child hits his brother with a toy, taking that toy away until they can play with it safely can teach them not to repeat the behavior.
Be consistent with the rewards and consequences to help children learn which behaviors are acceptable and which aren’t. Combine these techniques with positive reinforcement to help create a supportive and encouraging environment.
What are the types of behavior modifications?
There are several types of behavior modification techniques, each with its own approach to changing behavior.
Positive reinforcement involves rewarding a behavior to increase the likelihood of it happening again. This might be anything from giving a child a treat for doing their homework to praising an employee for meeting a goal.
Negative reinforcement involves removing something unpleasant to encourage a behavior. A teenager might be more inclined to do the dishes the first time they’re asked if they know they’ll be nagged otherwise.
Punishment involves adding an unpleasant consequence or taking away something desirable. For instance, if you receive a costly speeding ticket, you’ll be more cognizant of how fast you’re driving in the future.
Extinction is a technique where you stop reinforcing a behavior, with the aim of encouraging it to reduce over time. Your child might be less likely to throw a tantrum if you don’t pay extra attention to that behavior.
Shaping involves gradually reinforcing behaviors that are closer and closer to the desired behavior. Rewarding small steps along the way can help build up to a more complex behavior. For instance, a music student might learn to play piano with encouragement to learn scales — and then longer pieces of music.
What is an example of a behavior modification?
A common example of behavior modification is a teacher using a reward system to encourage students to complete their homework on time. They might give extra recess time or a small prize for students who are especially diligent. This positive reinforcement may help students associate doing their homework with receiving rewards, making them more likely to continue the behavior.
Similarly, a person might set up a reward system for each day they go without smoking, such as saving money that would have been spent on cigarettes and using it for something fun, like a nice dinner or a new gadget. Additionally, they might have consequences, like asking friends to hold them accountable or taking on extra chores if they slip up. These strategies may make it easier to stick to the goal.
Are there any long-term effects of behavior modification?
In some cases, behavior modification can lead to lasting positive changes. Children who learn good habits through consistent positive reinforcement and clear consequences may carry these behaviors into adulthood. Similarly, adults who use behavior modification to develop healthier habits, like regular exercise or better time management, can maintain these habits over time.
However, there are concerns that some behavior changes might not last if the rewards and consequences are removed. This can happen if the person hasn’t fully internalized the reasons for the behavior change. To make the effects more lasting, combine behavior modification with other approaches that build internal motivation and understanding, like cognitive-behavioral techniques.
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