Use differential reinforcement to increase desired behavior while reducing unwanted behavior

Reinforce the behavior you want while withholding reinforcement from the one you don’t — at the same time.

Why it works

Differential reinforcement of alternative or incompatible behavior (DRA/DRI) is more effective than extinction alone because it fills the behavioral vacuum. When a reinforced alternative is available, the extinction of the old behavior is faster, the extinction burst is smaller, and the person has something to do instead. Incompatible behaviors (behaviors that physically cannot occur simultaneously with the target) are particularly effective substitutes.

How to do it

1. Identify the unwanted behavior and its maintaining reinforcer.
2. Find an alternative behavior that serves the same function and that you want to increase.
3. Deliver the reinforcer only for the alternative, never for the unwanted behavior.
4. Choose an incompatible alternative where possible ("I can’t scroll my phone and do push-ups at the same time").

Evidence

Differential reinforcement of alternative behavior has substantial support in applied behavior analysis and is a standard first-line intervention for problem behaviors. (clinical)

Selecting functionally equivalent alternatives requires a proper functional assessment; guessing the function leads to ineffective procedures.

Common mistake

Choosing an alternative that does not serve the same function as the unwanted behavior — a person who eats when anxious will not substitute exercise unless the anxiety is also addressed.