Extinction Bursts
Posted: Mon Mar 03, 2014 1:38 pm
Hi all,
So I noticed on the daily threads that a good number of us have struggled lately (yep, myself totally included). But: it might just be an extinction burst - we're on the right path.
So I want to re-introduce the idea of an extinction burst here...
http://education-portal.com/academy/les ... tml#lesson
and here
http://youarenotsosmart.com/2010/07/07/ ... ion-burst/
An Extinction burst happens if you are trying to eliminate a behaviour - or on NoS it's really 3 behaviours: snacking, seconds, sweets - and you have a bit of a relapse. It's a good sign. The key is to not make a big deal out of it, know that you are on the right path and that your old habit just has a last horray (that said - do not give into the What The Hell effect!).
If you experience an extinction burst, think about the elephant metaphor and refocus calmly onto the good habits you want to reinforce (3 square meals a day).
I feel much better since remembering this concept - I have totally forgotten about it, and I hope it will help others too.
So I noticed on the daily threads that a good number of us have struggled lately (yep, myself totally included). But: it might just be an extinction burst - we're on the right path.
So I want to re-introduce the idea of an extinction burst here...
http://education-portal.com/academy/les ... tml#lesson
and here
http://youarenotsosmart.com/2010/07/07/ ... ion-burst/
An Extinction burst happens if you are trying to eliminate a behaviour - or on NoS it's really 3 behaviours: snacking, seconds, sweets - and you have a bit of a relapse. It's a good sign. The key is to not make a big deal out of it, know that you are on the right path and that your old habit just has a last horray (that said - do not give into the What The Hell effect!).
If you experience an extinction burst, think about the elephant metaphor and refocus calmly onto the good habits you want to reinforce (3 square meals a day).
I feel much better since remembering this concept - I have totally forgotten about it, and I hope it will help others too.