The Function in Our Behaviors
How understanding the function of a bad habit can be the key to finally breaking it
Before we dive in, I want to clearly define (you’ll understand soon why that’s funny) what I’m trying to do here. I’m attempting to use my personal experiences and insight into behavior analysis to help myself, and hopefully others, better practice self-reflection. In no way is this genuine clinical treatment. Applied Behavior Analysis is a complex science, and if you or a loved one is navigating difficult behavioral challenges, the expertise from a certified professional is often life changing. If this is something you believe you would benefit from, please reach out and I will be more than happy to help you find the appropriate resources near you. However, for everyday human habits - like why I was watching Taskmaster1 until 1am last night when I knew I had to be up early today - some behavior concepts can be incredibly useful tools.
Cool? Cool cool cool.
In the field of behavior analysis, we define behaviors in two ways: what they look like, and why they happen.2
Topographical definitions define exactly what a behavior looks like. Specifically, they define the exact markers an observer should be looking for to know when a behavior is happening and, if it has a duration, how long it lasts. For example, the topographic description of me turning on the light wouldn’t simply be “Simon turns on the light.” Rather, it would look something like, “Simon extends his arm and uses his finger to flip a light switch upward, and the light turns on.” It includes every important detail from the physical form of a behavior.
A functional definition, on the other hand, focuses entirely on the why. It defines a behavior by the outcome it produces or the impact it has on the environment - its purpose. In that case, to functionally define my same movements to turn on a light, one could say “Simon alters his environment to make the room brighter.”
“Why does this matter?” you may be asking yourselves. Or, more specifically, “Why are these two definitions supposed to help me with my own habits?” (assuming you were checking for relevance and not that you just don’t care). Well, typically, it doesn’t matter. In our everyday life, we are obsessed with the topography of what we’re doing, but rarely do we consider the function.
Think about it: multiple behaviors can look identical (same topography) and have completely different motivations. If it’s a double light switch, I could be approaching the light switches and flipping a switch with very different goals in mind (brightening up the room or cooling it down) and only slightly different physical changes (which switch is being flipped). Or someone could be crying for a variety of very different reasons - maybe they’re grieving a lost loved one, they failed an exam, or someone nearby is cutting an onion, and they weren’t properly prepared.3
At the same time, behaviors may have the same function but look completely different. If I want a room to be brighter, I can flip a light switch, use my flashlight, I could ask Google to do it, or I could light my desk on fire. All of these are completely different physical actions with different impacts on their environments but have the exact same function (when only considering how bright the room is and not how much privacy or oxygen you have left in it).
When working on self-improvement, we often approach the topography of the behavior. We say, “I need to stop biting my nails” or “I need to stop doomscrolling while I’m in bed.” We treat the physical action as the sole problem and attempt to extinguish it by simply willing ourselves as hard as we can to just stop. But later on, when you’re stressed at work and absentmindedly bite your nails or finally check the time while deep on TikTok and realize it’s somehow 1:00 in the morning, the behavior will come right on back.
When we stop limiting our consideration to the physical, superficial level of behavior and instead take into consideration the potential functions in our behaviors, we enable ourselves to better empathize with those around us while also developing a better understanding, and subsequent control, of our own actions.
As we often do, let us begin by looking outward at the behavior of others, as it is much easier. Behavior analysts utilize a process known as a functional analysis4 to determine the function of another individual’s behavior. The analyst, in essence, manipulates the individual’s environment to see if one of four conditions results in the evocation of the behavior. These conditions each coincide with a particular function; therefore, if the behavior only occurs under a particular condition, the analyst can reliably conclude that the behavior has the related function. These conditions are:
Escape: Attempting to end, or avoid, an undesirable activity
For example: Running out of the bar when you realize there’s live music.
Attention: Seeking a social connection or a reaction from others
For example: A newborn crying when his mother leaves the room
Tangible: Trying to access a certain item or activity
For example: Why I have a job and haven’t gone full Into the Wild5 yet.
Sensory: It physically feels good, fulfills a need or regulates the nervous system.
For example: Going back for the third cookie.
Taking a moment to consider these functions can help us control how we react to the people around us.
Have you ever had that friend who takes four to five business days to respond to any text message sent their way? Topographically, it probably looks like they’re brushing you off. Maybe it makes you feel like they don’t care enough to take the time to respond to you. I’m not here to say how you feel is invalid, as you are most certainly allowed to feel however you’d like about the continued lack of communication. But when you take a moment and consider the potential functions of the behavior (besides the knee-jerk “they hate me” response), it can simultaneously ease some of your pain and help you find a different way to get what you need. Specifically, if your friend’s inability to respond to text messages has an escape function, they may simply be avoiding the mental load of starting a text conversation they might not have the energy to finish. If that’s the case, you can then approach the situation with a different strategy that won’t evoke this escape-seeking behavior but gets you the answer you need. This could be as easy as moving over to a phone call or, if it isn’t life or death, waiting until you either see them again in person, or whatever is currently consuming their mental capacity has been resolved.
One more example. Say you’re planning a road trip with a loved one, and one day they send you an itinerary filled completely with activities they have found, and they have mapped out each and every stop you’re going to make. To some people, this sounds like a blessing, making the rest of the vacation that much easier. But to others, this power-grab for their independence can feel like micromanaging. Both of these responses are valid in their contexts, but the function of the itinerary can impact how you proceed. Perhaps they are anxious and attempting to escape from any uncertainty regarding the trip, and you just need to make sure your input is included in the planning. Or maybe they are simply seeking the tangible experience of the road trip based on successful (or even unsuccessful) trips in the past. In that case, just double check their work, and make sure that anything you were looking for from the trip gets checked off. If not, insist it get included. If it’s all there, start looking forward to your trip!
It’s a lot easier to avoid taking things personally when you actively try to look past the topography of behavior (no matter how annoying). We stop seeing someone trying to personally slight us and instead see another human being attempting to meet a particular need. And that’s a little easier to empathize with.
But we aren’t out here trying to fix our friends (we aren’t those people). Instead, we can take a look inward at our own behaviors and their respective functions, and use one of many empirically supported strategies implemented by behavior analysts to attempt to reduce or even eliminate any bad habits or patterns we find ourselves in.
For example, say you’re tired of waking up feeling physical, mental and emotional regret from the amount of sugar you consumed on your rampage through the kitchen at 1:00 in the morning, and you finally decide enough is enough. No more random chocolate stains on your pajamas - you’re going to use your newfound understanding of behavior to stop the behavior before it even happens.
You take a moment to think about why you wake up in the middle of the night and grab a bite to eat. If you are attempting to escape from some sort of aversive emotional state, such as anxiety keeping you up, addressing that anxiety during the day may reduce the subsequent stress-eating that would’ve followed. If you are waking up in the middle of the night genuinely hungry (sensory), trying to remember to eat a filling snack before getting into bed may keep you in bed a bit longer. Finally, maybe you’re just desperately addicted to sugar as I am, and you’ve just gotten yourself into the habit of accessing the sweets (tangible) in the middle of the night. In that case, you may just have to avoid having the sugar-heavy snacks in the house. You can. I’m not going to.
These are what behavior analysts refer to as antecedent strategies6, in which you essentially set yourself up for success to hopefully not even think about engaging in whatever habit you’re trying to squash. Other examples of antecedent strategies I have implemented in my own life include clear nail polish when I’ve been biting my nails, plugging my phone in across the room before I went to bed (it lasted maybe two days but I did try) and giving away the rest of my Halloween candy when I realized I really didn’t need to eat the rest of what I had all on my own. By systematically approaching a behavior as a problem needing to be solved, you can give yourself the best chance at keeping a habit out of your system, without needing Herculean feats of willpower.
But we don’t all necessarily have the foresight to effectively prepare ahead of time, or there is no way to actually cut off your access to the behavior. In these cases, you can use what behavior analysts refer to as replacement behaviors,7 where you find a behavior that fulfills the same purpose (i.e. has the same function) that is more appropriate / less painful / less expensive, and you push yourself to engage in that behavior instead. Oftentimes, you can’t just cut a behavior off cold turkey and expect the problem to be solved. Rather, finding that healthy replacement behavior will ensure the long-term success of your efforts.
For those of us with flawless communication skills such as myself,8 we understand that effectively communicating what you need to someone who can help is most often the best replacement behavior one could choose. If you find yourself getting frustrated with a loved one, or accidentally snapping at your partner more often, finding the root function of the frustration and attempting to communicate that will help alleviate confusion on both sides. Oftentimes immediate, quick and emotional responses have a much messier topography than their intended function - resulting in sloppy, rushed work or snapping at someone when you feel misunderstood. But afterwards, taking a moment as either the snapper or snappee and considering the underlying intentions behind the snap can help strengthen the relationship and build much healthier communication strategies all around.
So basically, just obtain complete control over your emotions and develop expert-level communication skills and you’ll be all set! I know, much easier said than done. But some less extreme examples include chewing gum whenever you’re craving sweets, picking out plenty of groceries instead of ordering delivery too often, or giving yourself structured breaks from your work instead of eventually just giving up and permanently going on your phone. Some could even be more involved, like drafting up a text message to keep in your Notes app for when you are feeling overwhelmed, so you can quickly paste the message so they know you aren’t ignoring them, but you don’t have to worry yourself with any new tasks.
These strategies aren’t perfect, definitely aren’t universally effective and may work well for one person but be a disaster for another. But I’ve spent some time trying my best to move through the world with a certain level of understanding and patience, and this whole thing is much easier when I focus on why people are being annoying, and not just that they are.
Look, some of this is from my textbook by Cooper, Heron and Heward. I’m not saying it’s free online if you look for it. But I’m not, not saying that
A great read from Krakauer, but if I remember correctly, it didn’t work out very well for Chris. This link is only an example. Shop from your local bookstore.
A seminal article on antecedent strategies, Iwata et al. does it again.
Nobody functionally communicates quite like Carr & Durand, 1985
A lie