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Systematically remove unwanted automatic behaviors.
Behavioral extinction is the deliberate process of removing automated behaviors.
A behavior persists because it is rewarded — find and remove the reward.
When you stop rewarding a behavior it temporarily intensifies before declining — expect this.
Suppression pushes behavior underground while extinction removes its cause.
Every behavior serves a purpose — understand what need it meets before trying to eliminate it.
Provide an alternative way to meet the underlying need.
Remove cues and triggers for unwanted behaviors from your environment.
Others may unknowingly reinforce behaviors you are trying to eliminate.
Behavioral extinction takes time — weeks or months depending on how established the behavior is.
Occasional returns of the old behavior are normal and do not mean failure.
Have a plan for what to do when old behaviors resurface.
Some behaviors are best eliminated gradually while others benefit from a clean break.
Making a formal commitment to stop a behavior increases success.
Having someone who knows about your extinction goal provides social support.
When the trigger for an unwanted behavior fires redirect to a pre-planned substitute.
Observe the urge to perform the unwanted behavior without acting on it.
Ride the wave of an urge rather than acting on it — urges peak and pass.
Reward yourself for successfully not performing an unwanted behavior.
After a behavior is eliminated continue monitoring for signs of return.
The ability to deliberately remove behaviors is as important as the ability to install them.