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I learned this formally in a class in college and use it in my daily life. I assume its common sense for many, but I'll spell it out here just in case.
You can use any activity that you voluntarily do often to reinforce behavior that you voluntarily do less often. In other words, you can use a high frequency behavior to increase the occurence of a low frequency behavior. Those of you who studied behavior psychology would know this as the Premack Principle, named after the professor who described it.
Try listing things that you generally won't do voluntarily unless you absolutely have to. I'll do a sample list:
Clean bathroom
Go running
Eat dinner at home
Fold laundry
Go to bed by 11pm
Now, if I make a rule, and most importantly ENFORCE that rule upon myself, I can guarentee that I'll increase the frequency with which I do those activities.
How? Well lets start by listing 5 activities that I'll do with frequency voluntarily (hint: these should be things you really enjoy and look forward to)
Smoke up!
Masturbate
Surf the internets
Go out for coffee
Read books
Ok so now that you have you lists, rank them. Lets say mine are ranked appropriately. Here is what the rule would look like.
"I will not allow myself to smoke a bowl, unless I go running first"
"I will not masturbate today unless I've folded all my laundry"
"I will not go out for coffee unless I eat dinner in"
See how simple that is? Now comes the tough part, you MUST enforce this.
You can't allow yourself to engage in the high frequency behaviors unless you engage in the prerequisit low frequency activity.
The program is only as good as you make it. Try it out sometime and I think you'll find that a really simple thing can have dramatic changes in your personal behavior. I literally use this daily.
You can use any activity that you voluntarily do often to reinforce behavior that you voluntarily do less often. In other words, you can use a high frequency behavior to increase the occurence of a low frequency behavior. Those of you who studied behavior psychology would know this as the Premack Principle, named after the professor who described it.
Try listing things that you generally won't do voluntarily unless you absolutely have to. I'll do a sample list:
Clean bathroom
Go running
Eat dinner at home
Fold laundry
Go to bed by 11pm
Now, if I make a rule, and most importantly ENFORCE that rule upon myself, I can guarentee that I'll increase the frequency with which I do those activities.
How? Well lets start by listing 5 activities that I'll do with frequency voluntarily (hint: these should be things you really enjoy and look forward to)
Smoke up!
Masturbate
Surf the internets
Go out for coffee
Read books
Ok so now that you have you lists, rank them. Lets say mine are ranked appropriately. Here is what the rule would look like.
"I will not allow myself to smoke a bowl, unless I go running first"
"I will not masturbate today unless I've folded all my laundry"
"I will not go out for coffee unless I eat dinner in"
See how simple that is? Now comes the tough part, you MUST enforce this.
You can't allow yourself to engage in the high frequency behaviors unless you engage in the prerequisit low frequency activity.
The program is only as good as you make it. Try it out sometime and I think you'll find that a really simple thing can have dramatic changes in your personal behavior. I literally use this daily.
![[CinnamonBuns]](/forum/data/avatars/m/171/171869.jpg?1674492025){kind=avatar}
