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Introduction
People develop habits over time when they consistently think, experience, and act in a certain way. These habits affect not only their behavior but also their memory systems. Episodic memory (recalling experiences), Semantic memory (knowledge), and procedural memory (understanding how to do things), are regarded as implicit types of memory. Therefore, it operates primarily below conscious awareness, which is some of the numerous forms of memory classification (Basri et al., 2020).
The most crucial memory type for the development of habits is procedural memory. Through many years of research, three major learning categories have arisen in behavioral psychology. Using Joes case scenario, this paper will investigate why it is difficult to forego bad habits. Consequently, the paper shall discuss how Joe can achieve a healthier lifestyle through operant conditioning as compared to other development theories.
Repetition can create habits, that are a common occurrence and frequently beneficial. For instance, people often clean teeth, comb their hair, and take a shower every morning without realizing. Driving along known routes mentally on auto-pilot without genuinely paying attention to the directions is possible (Bouton, 2019). People have an advantage when activities become automatic since the mind does not have to employ conscious thought to act.
This allows peoples minds to focus on other things. Habits may also develop when positive or rewarding experiences activate the brains reward regions. This can establish bad habits like binge eating, smoking, abusing drugs or alcohol, gambling, or even using computers and social networks compulsively. Joe might be unable to let go of his destructive behaviors like junk eating because it has gradually become a habit through repetition.
Dopamine explains why Joe might struggle to let go of his bad habits. Dopamine makes it quite difficult to abandon pleasure-based routines. A brain chemical known as dopamine may be released in response to enjoyable acts. Dopamine reinforces a behavior if practiced repeatedly, and dopamine is present at the time (Carden & Wood, 2018). For Joe, dopamine gets released every time he eats junk food while not exercising. He may find it very difficult to change this routine. Dopamine makes a person crave doing such activities again when they are not doing them. This illustrates why some individuals crave drugs even though the effects of the drug wear off after a while. So, as individuals strive to break unhealthy behaviors, some brain elements work against a person.
Moreover, the reward areas in the brain make people crave the substances they are desperately trying to avoid. According to studies, willpower might briefly be depleted after resisting a temptation, making it more challenging to observe resolution the next time such a scenario occurs (Carden & Wood, 2018). However, it has been discovered recently that exercising various forms of self-control, like sitting upright or maintaining a food journal, can fortify ones commitment (Carden & Wood, 2018).
Focusing on increasing Joes awareness of his bad habits is one strategy. For instance, one may associate specific locations and activities with certain behaviors in Joes mind. Joe might devise a strategy, like staying away from the junk food cafeterias down the street and deciding not to visit any locations where Joe has previously bought junk food. He should also avoid people and environments where alcohol or drug use is problematic.
Most damaging and addictive behaviors have an internal reward system that takes little to no effort on the persons part. Because they flood the brain with dopamine and various other pleasurable chemicals, smoking cigarettes, snorting cocaine, and drinking excessively are all simple habits to pick up. Although these substances harm ones general health and well-being, they naturally reward the brain, which encourages continuous use (Skora et al., 2021). However, many healthy behaviors, including exercise, meditation, dedicated work, and eating right, do not offer immediate benefits. With enough repetition, working hard, exercising, and engaging in meditation will all turn into activities that naturally excite Joes brain in healthy ways and reward him for taking action.
Theories/Concepts Related to Joes Case
Eriksons Theory of Psychosocial Development Intimacy vs Isolation
At some point in life, developing close, loving relationships with others is the main source of strife. Achieving this goal results in satisfying partnerships. On the other hand, struggling at this point can make someone feel isolated and alone. Successful people who can resolve the conflict between the intimacy and seclusion stage have intimate romantic connections
strong, meaningful ties, lasting relationships with others, and favorable interactions with friends and family. Struggling might lead to isolation and loneliness. Adults that have difficulty with this stage are characterized by few or no friends, missing closeness relationships are lacking, bad romantic connections, and inadequate social support (Ryan et al., 2019). As such, this theory reveals that Joe in his early 20s must have avoided intimacy and feared commitments in a relationship leading to isolation. Thus, finding pleasure in eating junk foods most of the time.
Theories of Emotion: James-Lange, Cannon-Bard Theory, and Schacter -Singer
According to the James-Lange Theory, people feel emotion because they are aware of their bodys physiological reactions to outside events. According to the Cannon-Bard Theory, physiological arousal and emotional experience take place simultaneously. According to Schachter and Singers two-factor theory, a persons perception of emotion is influenced by both their physiological arousal and how they interpret it cognitively. Emotional experiences are influenced by how people perceive their surroundings (Ryan et al., 2019). The theory of emotions explains why Joe has difficulty stopping his unhealthy eating habit. He has repeated eating Junks foods for some time and failure to do so leads to psychological arousal pushing him to eat the junk foods quenching his desire.
Theory of Stress: General Adaptation Syndrome Model
The process the body goes through when a person is subjected to any form of stress, whether it is good or negative, is known as general adaption syndrome (GAS). The alarm is the first step, followed by resistance and tiredness. GAS can cause issues with ones physical and emotional health if the stress that caused it is not resolved (Ryan et al., 2019). The body experiences physical changes in reaction to stress that are not dangerous in and of themselves. However, stress for Joe can lead to long-term issues if it occurs frequently and his body reaches the point of exhaustion. Joes stresses emanate from the isolation which sends him to eating junks foods because he has nobody close to him. As such, he resides to eating junk foods to get life pleasures.
Theory of Motivation: Maslows Hierarchy of Needs
Many times, a pyramid is used to represent Maslows hierarchy of requirements. The most fundamental requirements are found at the base of the pyramid of wants, while the most complicated demands are found at the top. People can advance to the next stage of wants once their lower-level demands have been satisfied (Goodman, 2018). Therefore, Joe must strive to change his bad habit of eating junk to achieve higher demands in his life. The psychological and social demands of humans increase as they go up the pyramid. The need for self-worth and a sense of success come first at the summit of the pyramid.
McClellands Theory of Motivation, Vrooms Expectancy Theory, and Adams Equity Theory
Irrespective of gender, culture, or age, McClelland asserts that all individuals possess three motivational factors, one of which will ultimately become main motivators. This main motivator is heavily influenced by the society and experiences in life (OBrian & Connor, 2022). Joe has had a bad experience with his eating habits; hence this theory can help deal with the bad lifestyle. The experience of eating junk food provides Joe with the motivation to achieve a better lifestyle. Vrooms expectancy theory indicates that a person can achieve what they strive for if they value the outcome (Ryan et al., 2019).
Through this theory, Joe must value the end goal of not consuming junk food and exercising daily. As per Adams equity theory, one has to perceive the reward for their efforts as fair. Since Joe is working towards attaining a healthier lifestyle, it is paramount that he comprehends the benefits and rewards that await him once he is successful in his quest.
Social Cognitive Learning Theory by Bandura
This theory explains that human learn from their environment and experiences and chooses a behavior that they enjoy most. According to this theory, Joe could have been surrounded by people who live unhealthier lives. Not knowing of the health hazards of eating junk foods, Joe blindly opts for the lifestyle, and has become a habit. Through Social learning theory, it could be difficult for Joe to quit eating junk food, because he has become used to it and cannot do without eating them.
Applying Operant Conditioning for a Healthier Lifestyle
Operant conditioning, also known as instrumental conditioning, is a type of learning that uses incentives and sanctions to shape behavior. Through operant conditioning, a connection between behavior and a result (favorable or unfavorable) is established. For instance, lab rats are rewarded with food pellets when they press a lever while the green light is on (Cherry, 2019). They get a slight electric jolt when they pull the lever with the red light on. As a result, individuals pick up the habit of pulling the lever during the green light and avoiding the red light. However, operant conditioning is not limited to training laboratory animals in experimental situations. It also has a significant impact on regular learning. Both positive and negative reinforcement and punishment frequently occur in unstructured environments like schools and therapy sessions.
Operant conditioning is based on the relatively straightforward notion that reinforced actions will become stronger and more likely to happen again. If people share a humorous story in school and everyone laughs, people will probably tell that story more frequently in the future (Skora et al., 2021). Similarly, Joe should constantly reinforce the good habit of avoiding junk food. Doing so will ensure that Joe is more encouraged to leave behind his bad habits. On the other hand, activities that result in repercussions or unpleasant outcomes will be diminished and less prone to be repeated. Positive reinforcement is rewarding experiences or results that follow a behavior. A behavior or response is enhanced in conditions involving positive reinforcement by adding compliments or outright payment. The bonus one receives from their manager for performing well at work serves as favorable reinforcement.
Joe has to realize that negative reinforces and positive reinforcement are in his life. This realization will help rectify the bad habit of eating junk and not exercising. Joe has to positively reinforce his behavior whenever he manages to avoid junk food or undertakes exercise. One effective way for Joe to build and maintain self-control is through exercises. Regularly training his mind on self-control increases muscle strength. Therefore, the next time Joe feels like indulging in junk food, he will have stronger self-control to reject the urge. Joe can positively reinforce his good habits. If he avoids consuming junk food, Joe can reward himself by engaging in another type of diet he enjoys rather than junk food. Notably, bad habits are highly associated with particular activities and places.
Operant Conditioning Compared to Classical Conditioning
Operant Conditioning
Rewarding activities people want to replicate and punishing behaviors one wants to avoid is a straightforward strategy for using this process to help individuals change. There are, however, a few requirements that must be followed for it to be effective. First, there must be enough ability to do a behavior (Black et al., 2021). This indicates that Joe must accept his situation and be ready to change for the good. Joe is much less likely to participate regularly in something if it is challenging. To inspire him to complete anything, the incentive must be more significant the more challenging the task is. Similarly, the smaller the reward to perform anything, the easier it is to do. This has significant ramifications when considering how to create or break unhealthy habits.
Classical Conditioning
The value of classical conditioning as a tool for behavior modification is considerable. For instance, a persons goal is to change specific behaviors. In that case, Joe can acquire true insight into the scenarios to avoid by better comprehending the connection between his inputs (both natural and conditioned) and reactions (both conditioned and natural). Consider the scenario where a person desires to overcome sugar hunger. They should examine the independent variable and unconditioned response (Bouton, 2019). This stimulus-response combination occurs naturally, as recalled from the prior definitions.
According to the theory of operant conditioning, living things pick up certain behaviors from the results of their previous behavior. In classical conditioning, the researcher learns to link two stimuli based on unintentional reactions that take place beforehand (Akpan, 2020). Opponent to traditional conditioning, operant conditioning modifies an organisms behavior in response to the following results. In summary, emotional and physiological responses of the organism, such as thoughts, emotions, and feelings, are what classical conditioning hinges on as opposed to voluntary or reflexive behavior (Patey et al., 2018). On the other hand, opportunistic conditioning is based on volitional behavior, that is, enthusiastic reactions from the organism.
Conclusion
Changing old habits can be quite challenging for an individual. Such an initiative becomes an uphill task for a person, considering that they are used to exercising bad habits regularly. Trying to change such habits means sacrificing a lot of things that the victim held necessary and dear to their lifestyle. The same scenario is quite real for Joe. He aims at changing his lifestyle and abandoning bad habits. However, it is going to take him dedication and discipline to achieve such a situation. The best approach for Joe would be the application of the operant conditioning behavioral theory. Through this theory, Joe can reward himself whenever he abstains from bad habits. This move will reinforce his good habits, which will eventually become his new lifestyle.
References
Akpan, B. (2020). Classical and Operant ConditioningIvan Pavlov; Burrhus Skinner. In Science Education in Theory and Practice (pp. 7184). Springer, Cham.
Basri, H., Amin, S., Mirsa, U., Mukhlis, H., & Irviani, R. (2020). Learning theory of conditioning. Journal of Critical Reviews, 7(8).
Black, A. H., Osborne, B., & Ristow, W. C. (2021). A note on the operant conditioning of autonomic responses. In Operant-Pavlovian interactions (pp. 2745). Routledge.
Bouton, M. E. (2019). Extinction of instrumental (operant) learning: interference, context varieties, and contextual control mechanisms. Psychopharmacology, 236(1), 7-19.
Carden, L., & Wood, W. (2018). Habit formation and change. Current opinion in behavioral sciences, pp. 20, 117122.
Cherry, K. (2019). What is operant conditioning, and how does it work? How reinforcement and punishment modify behavior. Verywell Mind.
Goodman, S. G. (2018). Gale Researcher Guide for Value-and Incentive-Theories of Motivation. Gale, Cengage Learning.
OBrien, K., & Cooper, C. (2022). Theories of motivation and self-regulation. In Elgar Introduction to Organizational Stress Theories (pp. 167-181). Edward Elgar Publishing.
Patey, A. M., Hurt, C. S., Grimshaw, J. M., & Francis, J. J. (2018). Changing behavior more or lessdo behavior theories inform strategies for implementation and de-implementation? A critical interpretive synthesis. Implementation Science, 13(1), 113.
Ryan, R., Bradshaw, E., Deci, E., Sternberg, R., & Pickren, W. (2019). A history of human motivation theories. The Cambridge handbook of the intellectual history of psychology. Cambridge University Press Cambridge, UK.
Skora, L. I., Yeomans, M. R., Crombag, H. S., & Scott, R. B. (2021). Evidence that instrumental conditioning requires conscious awareness in humans. Cognition, 208, 104546.
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