Behavioral Extinction
Systematically remove unwanted automatic behaviors.
Unwanted behaviors can be systematically eliminated
Behavioral extinction is the deliberate process of removing automated behaviors.
Extinction requires removing the reward
A behavior persists because it is rewarded — find and remove the reward.
Extinction bursts
When you stop rewarding a behavior it temporarily intensifies before declining — expect this.
Extinction is not suppression
Suppression pushes behavior underground while extinction removes its cause.
Identify the function of the unwanted behavior
Every behavior serves a purpose — understand what need it meets before trying to eliminate it.
Replace rather than just remove
Provide an alternative way to meet the underlying need.
Environmental removal
Remove cues and triggers for unwanted behaviors from your environment.
Social reinforcement of unwanted behaviors
Others may unknowingly reinforce behaviors you are trying to eliminate.
The extinction timeline
Behavioral extinction takes time — weeks or months depending on how established the behavior is.
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.
Gradual versus sudden extinction
Some behaviors are best eliminated gradually while others benefit from a clean break.
The commitment contract for extinction
Making a formal commitment to stop a behavior increases success.
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.