If you are going to change a behavior, you would prefer to have baseline data, correct?
When we are working with clients we ask our technicians to collect baseline data before we attempt a change. I often heard myself ask a technician who came with a “problem behavior” to show me the data. They have a plethora of ABC data sheets or comment logs to record this information. In fact, whether there is a function hypothesized or not we desire to look at the data.
We immediately design a complex data collection system for our own baseline. That, in and of itself, is already a behavior change. It's ideal if the data you desire for baseline is already being tracked. In this scenario, you can immediately implement an intervention without introducing self-monitoring. If it's not already collected, gather the data needed. It is not necessary to buy fancy apps or add-ons, new running shoes, or flashing water bottles.
Why do we make it so complicated for ourselves? Let’s say we want to increase our water consumption. We want to know how much water we are currently drinking. While we could give a rough estimate (given our current water vessels), typically, we don't. Rather, we go out to buy a new cup. Sometimes, we buy the fancy flashing water bottle AND a water tracking app to collect baseline data. We collect that actual baseline data quite haphazardly.
Why don’t we follow our own lead?
What if we just collect some data and then make a change.
I promise you do not have to spend any money to gather some initial frequency data.
Look at what you already have.
Is there something that you are doing that is already tracking your target behavior?
Are you naturally collecting data in the background?
For example, I joined a steps competition at work for the next four weeks. This week I haven’t done much to increase my steps. I DID have to download a new app. It was free and offered an Apple Watch app too. Perfect! I didn’t have to carry my phone with me all the time! To sync the watch and phone is an add on.
I recently discovered I could tell my watch (in the new app!) if I was walking outside/inside, running outside/inside or otherwise exercising. That’s cool! I bet it’s an add on.
Don’t get me wrong. I like simplicity and as little response effort as possible to collect data. It is NOT necessary to buy add-ons for something I can do otherwise via free or already integrated apps on my phone or watch. I will continue to count my own steps in the background through the naturally occurring watch app and follow the directions for submitting screenshots from the specific app for the work competition. Since the app on my watch collects more data, I will submit those shots. I know I can take screenshots of my watch...but I need to figure out how!!
Next week I’d like to start taking family walks. My watch usually tells me how long of a brisk walk will close a ring. I don’t know what that signifies but I’d like to do it? Two things:
Somehow my watch is already tracking exercise soooo it will track more exercise
I could look at my watch to see what time we start our walk and what time we end our walk.
Neither of those options requires me to spend more money. One requires me to open an app. One requires me to note times. (You could take screenshots of start and end times on your phone.)
Long ago, I didn’t use any fancy data collection app to track exercise at the gym. I did the same thing. I let the machine collect the data for me and I snapped a picture of the display at the end. I could snap the data and my phone time-stamped it and date and location stamped it. All the data I needed was there for me to enter into Excel or google sheets to graph or transfer to a Chart.
What about apparel? I will need new shoes if I am going to start walking regularly! My current gym shoes are not cut out for the job. I honestly thought this to myself. I do NOT need new shoes. Well, I do, but not because I'm going to increase my walking. Do you think runners and Iron Men get new shoes every time they start a new race? Ok, I actually don’t know! Some people use their shoes until they are falling apart. Start with what you have.
Start
All you need to do is start and find some paper and a pencil or pen. Heck! My boss is currently collecting data on a paper data sheet that she’s then graphing on the back of the last page. By hand.
If you really want to start, you need to start. You can get a fancy running app and get all the add ons once you are out there doing all the things!
You can get some new, fancy shoes or Apple Pencil once you are doing the work and have committed to the actions.
Back in the olden days, we had some computer-typed programs but we also had (insert gasp here!) handwritten programs. We graphed using some blank graphs (sometimes, percent correct sometimes by count, and Standard Celeration Charts and using pencils, rate finders, rulers and calculators. (NOTE: you do not need to buy a rate finder.). You also don’t need a ruler. We needed a STRAIGHT EDGE. The measurement aspect was irrelevant.
You don’t need fancy tools to collect baseline data. I have a planner obsession!! I always go back to the same planner but I collect new ones. I always tell myself that this (INSERT ITEM) will make everything better. I can’t wait to increase how much I get done!! You don’t. You can print a page from MANY different planners to try out. Some will let you download the pages to try for yourself.
When I picked my planner, I printed 2 months at a time, put them in a pretty folder with prongs in it and called it a day. I needed to see if I was going to USE it before I bought it.
Didn't you already buy something?
There is one other idea I have for you to consider before you go to buy something. Remember when you didn’t have second thoughts? You told yourself you were going to get into or back into running and you bought ALL the things? Are your shoes still around? Better yet, I bet the app you paid for LAST time is what you’re looking for. In other words, look around, you’ve probably got a nearly perfect way to do this already.
I still struggle with all three elements. This is the hardest thing for me to remember when I am trying to change my own behavior or trying to stick to a budget.. I always want to get the next best thing or become a better person with the next best app or gear. Sometimes I even want to spend money on the budgeting app! I won't even use it.
The moral of the story and gentle reminder:
You don't need to spend money to collect baseline data and make a change!
Use what you have on hand then move on to getting new things if needed. You will already own some things. Some you will use on a daily basis and others you haven't ever used!