I'm no good. I take in good advice.

And I'm self-careless. So don't tell me twice that lately I've been so stuck in my head that I forget just about everything my therapist said.

Maybe I'm self-helpless.

Hey, everyone. Welcome to Self-Halpless. I'm Delaney Fisher. And today I'm chatting with Molly Maxwell,

who is a board certified behavior analyst. She's been in the field for 15 plus years. And she just so

happens to be one of my best friends. We are getting into the micro details about behavior and habit change, really,

really micro stuff, like the split second thoughts we have that prevent us from starting or

following through on something we really want to do for ourselves. And I used a few habits I'm

working on as examples. So you can plug what Molly shares with me into whatever new

habit you're considering for yourself. The habit examples I'm using include one habit that I do

daily, but I really want to increase the duration for one thing I do a few times per week,

but want to actually decrease the duration of, and then one

thing I'm not really doing at all. So Molly is going to give us some really hot tips for increasing

and decreasing a behavior and starting a new one altogether. It was so fascinating to learn all

of the different approaches we can take to removing the barriers between our current

habits and the ones we'd like to have or develop.

Molly shared the principles of behavior change, including reinforcement, punishment,

which is not as scary as it sounds, by the way, stay with us, and extinction.

So the things that can help us increase, decrease, and maintain behaviors.

So you can try different things to see what personally motivates you and excites you to take action.

So I'll just give you some quick examples of these because we really focused more on the solutions today versus, you know, the theory and digging really deep into these definitions.

So positive reinforcement is

...