Lessons tagged “extinction”
10 published lessons with this tag.
Extinction requires removing the reward
A behavior persists because it is rewarded — find and remove the reward.
Relapse is part of extinction
Occasional returns of the old behavior are normal and do not mean failure.
Relapse recovery protocol
Have a plan for what to do when old behaviors resurface.
Accountability partners for extinction
Having someone who knows about your extinction goal provides social support.
Substitution chaining
When the trigger for an unwanted behavior fires redirect to a pre-planned substitute.
Cognitive defusion
Observe the urge to perform the unwanted behavior without acting on it.
Urge surfing
Ride the wave of an urge rather than acting on it — urges peak and pass.
Celebrate extinction success
Reward yourself for successfully not performing an unwanted behavior.
Post-extinction monitoring
After a behavior is eliminated continue monitoring for signs of return.
Behavioral extinction mastery gives you control over your automatic programming
The ability to deliberately remove behaviors is as important as the ability to install them.