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| Preface | |
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| For Further Research on the World Wide Web | |
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| The Skills of Self-Direction | |
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| Chapter Outline | |
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| Self-Regulation | |
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| The Skills of Self-Regulation | |
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| Behavior and Its Context | |
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| The Process of Self-Modification | |
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| Does Self-Modification Really Work? | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 1 | |
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| Forethought: Planning for Success | |
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| Chapter Outline | |
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| Specifying Targets for Change | |
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| Planning to Practice | |
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| Self-Efficacy Beliefs | |
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| Coping with Temptations | |
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| The Pros and Cons of Changing | |
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| Setting Goals | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 2 | |
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| Self-Knowledge: Observation and Recording | |
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| Chapter Outline | |
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| Why Observe Ourselves? | |
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| Structured Diaries | |
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| Recording Frequency and Duration | |
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| Rating the Intensity of Emotions | |
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| Practicalities of Record Keeping | |
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| The Reactive Effects of Self-Observation | |
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| Solving Problems in Recording | |
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| Planning for Change | |
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| Making a Graph | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 3 | |
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| The Principles of Self-Direction: Theory and Practice | |
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| Chapter Outline | |
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| Regulation Theory | |
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| Social Constructivism: Regulation by Others and Regulation Self | |
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| Development of Language Regulation | |
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| Operant Theory: Consequences | |
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| Antecedents | |
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| Respondent Behavior and Conditioning | |
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| Modeling | |
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| Self-Direction in Social Context | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 4 | |
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| Antecedents | |
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| Chapter Outline | |
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| Identifying Antecedents | |
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| Modifying Old Antecedents | |
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| Arranging New Antecedents | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 5 | |
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| Behaviors: Actions, Thoughts, and Feelings | |
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| Chapter Outline | |
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| Substituting New Thoughts and Behaviors | |
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| Substitutions for Anxiety and Stress Reaction | |
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| Relaxation | |
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| Developing New Behaviors | |
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| Shaping: The Method of Successive Approximations | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 6 | |
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| Consequences | |
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| Chapter Outline | |
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| Bridging between Immediate Contingencies and Long-Delayed Consequences | |
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| Discovering and Selecting Reinforcers | |
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| Using Others to Dispense Reinforcers | |
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| Self-Administered Consequences | |
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| Techniques of Self-Reinforcement | |
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| Self-Punishment and Extinction | |
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| Reinforcement in Plans for Self-Modification | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 7 | |
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| Developing a Successful Plan | |
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| Chapter Outline | |
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| Combining A, B, and C Elements | |
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| The Elements of a Good Plan | |
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| Adjustments in the Plan | |
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| Evaluating Your Plan for Change | |
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| Tips for Typical Topics | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 8 | |
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| Problem Solving and Relapse Prevention | |
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| Chapter Outline | |
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| Problem Solving | |
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| Troubleshooting: Common Problems in Self-Modification Relapse Prevention | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 9 | |
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| Staying in Control | |
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| Chapter Outline | |
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| Planning to Maintain Gains | |
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| Beyond the Ending | |
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| Self-Directed Happiness | |
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| Chapter Summary | |
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| Your Own Self-Direction Project: Step 10 | |
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| References | |
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| Name Index | |
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| Subject Index | |