Making a lasting behavioral change is not an easy task. It is a challenge that requires a strong commitment of time and effort. One of the mainsteps to changing a behavior is to set goals. This includes monitoring progress in achieving those goals and making adjustments as needed. The keys to success are persistence and motivation.

Psychologists have developed several ways to help people change their behavior in order to improve their quality of life. Three of the most effective methods are as follows:

1) Stages of Change

"5 stages of change"was first introduced in the late 1970s by researchers James Prochaska and Carlo DiClemente while researching ways to quit smoking. Change occurs gradually. In the early stages, there is often an unwillingness or resistance to change. But as time passes, people develop a commitment to the new behavior. This method is effective in weight loss, to quit smoking and to improve study habits.

Three important elements in "stages of change" are readiness to change, barriers to change and expecting relapses. Readiness to change simply means that the person must be willing to use the knowledge and resources necessary to make a lasting change. A person should identify the barriers to change and take steps to avoid them. Occasional relapses are expected, but only recognized as minor setbacks. Lasting success depends on reaffirming goals and persistence.

2) Operant Conditioning

"Operant conditioning," also known as instrumental conditioning, was introduced by a behaviorist,B. F. Skinner, while studying the association between a behavior and its consequences. This method of behavioral change uses the elements of reward and punishment as a motivator to change. The promise of a reward generates a positive reinforcement for a particular behavior. On the contrary, the promise of punishment generates a negative reinforcement.

An example of "operant conditioning" may be used for employees. Hard working employees are rewarded for their good work ethic with pay raises or promotions; hard work is reinforced and encouraged. On the other hand, slothful employees are punished by reprimand, pay cuts or demotions; laziness is decreased and discouraged. This method of behavioral change is also very effective in child discipline. Good behavior is rewarded with praise; bad behavior is decreased by scolding.

3) Classical Conditioning

"Classical conditioning" was discovered byIvan Pavlov, a Russian physiologist. This method uses the associations between an environmental stimulus and a naturally occurring stimulus to change behaviors. Classical conditioning is useful in the treatment of phobias or anxiety problems. By pairing an anxiety provoking situation with pleasant surroundings, this helps people change their behavior through new associations. Feelings of fear and anxiety are replaced with relaxation.

To treat a person who has a fear of speaking in front of others, a technique called "systematic desensitization," is very effective. The person is given various opportunities to speak in front of a group, either in role playing or reality situations, with the addition of calming techniques. Eventually, the person learns to relax in front of a group. Fear is replaced by relaxation so that the fear of public speaking is eliminated all together.

For patients in need of a behavioral change, the most effective treatments involve listening, understanding and slow progression to ensure lasting results.