The basic rule for coping with a return to some unwanted behavior is:
a. to expect the bad habit to return and reinstate a self-change plan when it does.
b. to continue keeping records indefinitely and never stop self-observations.
c. to always seek social support to help you cope.
d. extreme overlearning.
Question 2
If Bo's target behavior dropped a great deal when he began to thin reinforcements:
a. he hasn't practiced enough.
b. he is not keeping adequate records.
c. overlearning has occurred.
d. the behavior has become too automatic.
Question 3
Overlearning:
a. leads to reactance and rejection of the behavior.
b. results in lack of transfer.
c. helps to make a new behavior into a habit.
d. results from an excess of positive reinforcement.
Question 4
The one single factor that has the greatest effect upon a new behavior becoming a habit is:
a. reinforcement.
b. record keeping.
c. thinning.
d. practice.
Question 5
Which of the following statements is true, according to your text?
a. Availability of a behavior is directly affected by practice.
b. Some methods of transferring behaviors don't require practice.
c. The take-hold point of a behavior is unrelated to practice.
d. All of these.
Question 6
Clients with a shy bladder problem had the best results when trained:
a. to hold their bladder as long as possible.
b. in use of negative reinforcement.
c. in several different restrooms.
d. in a completely controlled environment.
Question 7
Shawn has learned a new behavior but fears he won't be able to maintain it when he ends the self-modification project. He should:
a. reduce record keeping slowly.
b. practice in a variety of situations.
c. continue self-reinforcement.
d. use covert reinforcement.
Question 8
Programming to transfer a newly learned behavior includes:
a. seeking reinforcement from others.
b. practicing the behavior in many situations.
c. dropping record keeping.
d. continuing self-reinforcement.
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What is the best way to avoid self-control fatigue and still be successful with your selfchange plan?
a. Give in to your temptation
b. Distract yourself
c. Brood in your frustration because negative moods repel fatigue
d. Fully emerge yourself in your high risk situation to build character
Question 2
Which of the following situations may lead to self-control fatigue?
a. Taylor, who has been resisting his temptation to drink all day.
b. Kat, who avoided the doughnut shop but is now passing the bakery
c. Ryan, who hasn't had a cigarette in 3 days
d. All of the above
Question 3
According to the text, you will be less likely to consent to your unwanted habit when:
a. you focus on the short-term rewards.
b. it comes in a tight chain of events.
c. you pay attention to your long-term goals.
d. you feel guilty when you slip.
Question 4
When making your self-observations:
a. don't write down tempting self-statements, because you might focus too much on thetemptation.
b. make sure you consent to your habit.
c. look for your personal high-risk situations.
d. always record the abstinence violation effect.
Question 5
Shirley's plan to abstain from binge-eating failed as soon as she binged the first time since starting her plan. A likely reason is:
a. she was too addicted to food.
b. she didn't allow herself a gray area.
c. her goals were too small.
d. she didn't recognize the high-risk situation.
Question 6
What is the most common reason people fail at self-change?
a. The target behavior is too new
b. Alcohol
c. Lack of self-efficacy
d. Lack of adequate self-observation
Question 7
Tinkering with your self-modification plan:
a. makes it more effective in dealing with unexpected situations.
b. is difficult to do when you are emotional.
c. involves only the antecedents of the unwanted behavior.
d. is useless if you started out with the best plan you could conceive of.
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The way to combine record keeping and A, B, and C elements in a single plan is:
a. Think about All possible solutions, Brainstorm creatively, Conclude the best plan.
b. Use Antecedents to create Behavior Change, while continually keeping records.
c. Shift or avoid Antecedents, shape new Behaviors, and arrange Consequences that willchange your behavior, while continually keeping records.
d. Ask Boys to Cuddle.
Question 2
If the trend in the graph continues, how much will Elliot weigh by week 14?
a. 160 pounds
b. 178 pounds
c. 182 pounds
d. 188 pounds
Question 3
According to the graph, how much less did Elliot weigh by week five?
a. 3 pounds
b. 4 pounds
c. 7 pounds
d. 9 pounds
Question 4
The purpose of a graph in a self-modification project is to:
a. provide a visual record of your progress.
b. remove the necessity of daily recording.
c. remove the need for other techniques.
d. all of the above.
Question 5
To compute a percentage:
a. divide the number of times an event occurred by the total number of times it could haveoccurred and multiply the results by 100.
b. divide the total number of times an event could have occurred by the number of times it didoccur.
c. divide the total number of times an event could have occurred by the number of times it didoccur and multiply the result by 100.
d. subtract the number of times an event occurred from the total number of times it could haveoccurred.
Question 6
8 is what percent of 24?
a. 3
b. 16
c. 33
d. 300
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Chamille is trying to begin a self-modification project. What would the text consider a bad choice as a reinforcer?
a. Eating breakfast.
b. Watching TV.
c. Going to the park.
d. Buying something nice.
Question 2
What is a condition of the Premack principle?
a. The reinforcer must be desirable.
b. The reinforcer must be similar to the behavior.
c. The reinforcer must be something you might choose to do often.
d. The principle is useful when there are consummatory behaviors.
Question 3
The Premack principle is that:
a. shaping has to proceed in small steps, and all reinforcement must be contingent.
b. noncontingent reinforcers will not strengthen behavior.
c. negative reinforcers have the same effect as positive reinforcers.
d. any act likely to be performed can reinforce a behavior less likely to be performed.
Question 4
If you cannot rearrange the reinforcers that naturally occur with a particular behavior, it would be most helpful to:
a. select a more clear-cut problem.
b. find the antecedents to the behavior.
c. create a contingent reinforcer.
d. choose a different behavior to modify.
Question 5
Avoidance is a problem when trying to discover reinforcers because:
a. the negative reinforcement precedes the behavior.
b. the aversive consequence may not occur.
c. the problem is completely avoided.
d. avoidance learning continues to occur.
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Relaxation as a response incompatible with tension works even better if you:
a. practice it several hours per day.
b. use self-instructions with it.
c. remind yourself not to be anxious.
d. first allow yourself to become anxious, then relax.
Question 2
After learning tension-release relaxation you should:
a. be sure not to let outside thoughts intrude.
b. practice only in one situation.
c. practice while experiencing some tension.
d. keep your mind clear as you relax.
Question 3
The basic procedure for the tension-release method of relaxation is:
a. to tell yourself to relax when facing a tension-producing situation.
b. to practice the method in a variety of stressful situations.
c. to contract muscles, relax muscles, and feel the relaxation.
d. variable, depending upon the person.
Question 4
People who learn to use the tension-release method of relaxation:
a. show little improvement in their level of anxiety.
b. show a reduction in their overall level of anxiety.
c. show total elimination of anxiety.
d. none of these.
Question 5
The basic purpose of the tension-release method of relaxation is:
a. to avoid thoughts intruding on your relaxation.
b. to avoid anxiety-producing situations.
c. to produce relaxation when anxiety is overwhelming.
d. to produce relaxation at the first sign of anxiety.
Question 6
When you are meditating, you:
a. think about the problems bothering you.
b. say a mantra over and over in your mind.
c. try to keep certain thoughts out of your mind.
d. all of these.
Question 7
Meditation has been shown to:
a. lead to less alcohol consumption.
b. reduce general stress.
c. lead to better coping with stress.
d. all of these.
Question 8
Nancy is afraid of heights. What will most likely reduce anxiety while hiking beside a cliff?
a. Stop hiking until the anxiety subsides.
b. Telling herself, It's not so high.
c. Forcing herself to look down.
d. Counting her footsteps as she walks.
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Cathy was asked out on a date by an acquaintance, but she was nervous so she turned him down. When she got home that night she felt depressed and lonely. She turned on the TV and made herself a large bowl of ice cream. She blames her overeating on watching TV. This is a classic example of:
a. not recording behavior
b. not looking early enough in the chain of events
c. rating emotions
d. avoiding antecedents
Question 2
Which of the following would make identifying antecedents difficult?
a. Too many records.
b. Avoidance of antecedents.
c. Beginning late in the chain-of-events.
d. Identifying self-statements.
Question 3
If the members of your psychosocial system are not supportive of your self-change project, then:
a. You will definitely not succeed in your project
b. You may still succeed by being an effective self-regulator
c. It will have no influence on your project
d. You should change your project to accommodate them
Question 4
Who is most likely a part of Pepa's psychosocial system?
a. Her best friend
b. Her mother
c. Her significant other
d. All of these
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According to the text, why do we need records?
a. So the teacher can tell we've done the work.
b. Because memory alone is not accurate enough.
c. Because records will change our behavior.
d. So that we can compare ourselves with other people.
Question 2
Stephanie is keeping a structured diary. When her grandma asks what it is, Stephanie would say that it:
a. is a rank-ordering of difficult situations.
b. should always have entries for each day.
c. helps her see what situations affect her goal.
d. lists only actions-in-situations.
Question 3
Maura makes a point to record thoughts in her structured diary immediately, while Jane waits until the end of the day to write down everything she remembers. What is likely to happen?
a. Jane will record all the important details in order
b. Maura will not record all the important details in order
c. Jane will be able to find out what effects her actions have on her thoughts
d. Maura will be able to see what effects her thoughts have on her actions
Question 4
In a structured diary which of the following questions would be answered under the category of consequences?
a. When did it happen?
b. Whom were you with?
c. What were you doing?
d. What happened as a result?
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Undesired acts that bring some pleasure but that you want to eliminate can be seen as _____ in the short run but _____ in the long run, while desired acts that bring some displeasure but that you want to increase can be seen as _____ in the short run but _____ in the long run.
a. wanted ... unwanted ... unwanted ... wanted
b. unwanted ... wanted ... wanted ... unwanted
c. wanted ... wanted ... unwanted ... unwanted
d. unwanted ... unwanted ... wanted ... wanted
Question 2
Donald now agrees that sub-goals would be a good addition to his plan. What characteristics should his sub-goals have?
a. They should be broad so as to encompass as many situations as possible
b. They should be challenging but attainable.
c. They should be rigid
d. They should be easy to increase your self-efficacy.
Question 3
Donald is arguing that he doesn't need to have sub-goals in his project. What could you say to him to make him change his mind?
a. Sub-goals are just smaller parts that will lead you to your achieve your goal
b. Sub-goals are attainable while the final goal may not be at the start
c. Achieving sub-goals will increase your self-efficacy
d. All of these should change his mind.
Question 4
Willa wants to do her problem behavior right now, but knows she will regret it later. According to the text, this can be seen as:
a. a personality defect.
b. a conflict between id and society.
c. a conflict between herself and her conscience.
d. a conflict between long- and short-term goals.
Question 5
Why is it a good idea for Daisy to have both long-term and short-term goals for her project?
a. Otherwise, she won't keep trying
b. Short-term goals keep you on the journey
c. Long-term goals provide the start
d. All of the above
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Self-regulation is better understood as a(n)_____ than as a(n)_____:
a. Inherited characteristic ... learned characteristic.
b. Skill ... condition.
c. Accomplishment ... capability.
d. Value judgment ... accomplishment.
Question 2
Grace believes that willpower is like a skill. This belief implies:
a. behavior that is based on knowledge.
b. behavior that is adapted to particular situations.
c. behavior that has been well-practiced.
d. all of these.
Question 3
Carla has been trying to use brute self-control to stop biting her finger nails. What is Carla most likely doing?
a. Telling herself that she should just stop biting.
b. Dipping her fingers in pure lemon juice to make the too sour to bite
c. Asking her friends to remind her to stop if they catch her
d. Creating an if then plan should she find herself biting her nails.
Question 4
Three friends are trying to stop their late night snacking habit. According to the text, who is most likely to succeed?
a. Ace decides he will just force himself to stop eating after dinner.
b. Keisha stops buying snacks so that nothing can tempt her at night.
c. Kyle will do two pushups for every snack he eats at night
d. All three friends will be equally successful
Question 5
Brook believes that he can quit smoking cold turkey, by simply resisting the temptation to smoke. According to the strength model of self-control, what will likely happen?
a. Brook will easily succeed if he's strong enough
b. Brook will have difficulty at first, but his willpower will increase with time
c. Brook will resist smoking more easily at first but will given in after time
d. Brook will lift weights instead of smoking
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