Also, writing out one's explanations might clarify the situation and help with the decision of exactly what to observe in the next step. Observe and record the antecedents and consequences of the behavior, emotion, or interaction. Consider the factors mentioned in steps one and two which you think could possibly be relevant, or any other possible cause. Record your observations on 3 X 5 cards. Do this for several days, or at least until 8 or 10 occurrences of the target behavior have been observed.
Several observations are necessary to determine if the behavior is only occasionally reinforced.
For each target behavior, list the stimuli that seem to elicit the behavior and the payoffs that result from and reinforce the behavior. Chapter 4 describes operant, classical, and social learning. Some of the questions above also involve many other factors that might influence our behavior besides learning procedures, such as values, unconscious needs and motives, games, unresolved emotional situations, etc. At first, the old behavior is so much easier, it's still automatic. As we learned in chapter 5, almost any change is stressful, even though it is an improvement.