Positive Reinforcement Analysis

Like most normal people, I do not particularly enjoy working out. What I do enjoy, however, is binge watching television shows on Netflix. Unfortunately, laying in my bed watching hours of Shameless (the current TV show I am obsessed with) does not burn calories or tone my body. Therefore, my desired behavior is to workout daily for 45 minutes. To help achieve that behavior, I can utilize positive reinforcement, a form of operant conditioning. Positive reinforcement increases the chances of me working out by adding a pleasant stimulus, which is allowing myself to watch an episode of Shameless after I am done with my workout.
Positive reinforcement is more likely to help me form a workout schedule because I reward myself after I finish with something pleasant and

familiar, my Netflix show. While working out is not my favorite thing to do, I can train myself to go get it over with. I do this because I know if I do not workout that day, I will not get to watch my show that day either. This reinforcement makes 45 minutes of sweat and pain feel worth it and helps strengthen the reoccurrence of the behavior.
By only allowing myself to watch my favorite show after I’ve exercised for 45 minutes, it is more likely I will continue to workout.

I know that if I just get through that 45 minutes I can happily leave the gym and return to my Netflix addiction. This is an example of a continuous learning schedule. This means that the reinforcement (an episode of Shameless) comes after every instance of the behavior (45 minutes at the gym daily). Every single day when I leave the gym, I know that right when I get home, I get to pull out my laptop and watch an episode of Shameless. It is good to use this schedule especially when learning a new behavior because the more frequent the reinforcement, the more frequent the behavior.
Another aspect I employ when using positive reinforcement is called the Premack Principle. The principle states that a more frequent behavior can reinforce a less frequent behavior. In my case, the more frequent behavior would be watching Netflix, which I have been doing for years. The less frequent behavior would be working out for 45 minutes daily, which I have honestly never done before. The reward for completing the behavior I prefer less is the behavior I am interested in the

most.
To make sure the learning is effective, contiguity should also be practiced. This is when the behavior and reinforcement occur close together. A time delay reduces the process of learning. My reinforcement is effective because right after I walk out of the gym, I go home and start watching Shameless. I do not wait a few hours or start doing other things and then start watching because watching the show is supposed to be my instant gift for going to the gym. If I wait, it is not as satisfying or effective because I need to have a close association between working out and watching Shameless to emphasize the behavior’s connection to the reinforcement.
Positive reinforcement, especially when paired with learning schedules, the Premack Principle and contiguity, proves to be extremely effective. It continues to motivate me to work out and I am even starting to enjoy it. I also enjoy my show more now because I have to earn the time I spend watching it. With the correct use, positive reinforcement, one of a few different types of operant conditioning, can help most people achieve a variety of goals. The use of multiple theoretical concepts also increases the chance of success.