Self-Regulation Techniques

Self Monitoring

Different theories of self-regulation exist, but for our purposes the guidelines that these theories provide to direct interventions are more important. These guidelines are consistent with the various self-regulation interventions. The two major guidelines derived from theoretical perspectives are:

1. The behavior to be targeted has to have value to the individual intended to self-regulate that behavior. If the target behavior were not seen as valuable there would be no reason to self-regulate that behavior, it would serve no purpose. It is also important to keep in mind that the particular behavior itself may not be valuable or rewarding, but the effect that the behavior produces or the individuals’ perception of the behavior may be valuable.

2. The target behavior needs to be both definable and observable. Defining the behavior specifically and objectively is essential. If the behavior is not defined in detail, it will be difficult or impossible to self-regulate. The behavior needs to be well articulated so that anyone would be able to understand the behavior being targeted, and the occurrence of that behavior can easily be observed. It does not need to be overt and observable to outside individuals, but it does need to be observable to the individual intended to self-regulate.

Harris, Reid, and Graham (in press), describe four cornerstones of self-regulation: self-monitoring, self-instruction, goal setting, and self-reinforcement. We will define and describe each independently, however they are all interrelated and can be used independently or in combination.