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An immediate PAY-OFF or incentive that INCREASES or maintains the behavior it follows.


The amount of exertion necessary to complete a behavior.


Achieving several small, easy goals often leads to the 'snowball effect' of achieving larger, more challenging goals.

Applied Behavior Analysis

Behavior science OR the science of behavior change

Assess the reinforcing consequences

Find out what pay-off is maintaining a particular behavior.


Anything a person does or says.


Recording your own behavior patterns and putting incentives in place to change your behavior.

Behavior Contract or Action Contract

Spells out:
a) the behavior you're trying to change
b) the deadline for achieving your goal
c) the pay-off or incentive for meeting your goal
d) the person who will support you and help keep you accountable

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