(Free) Classical Conditioning Worksheet to Break Bad Habits
This classical conditioning worksheet is designed to help you break bad habits, and includes an example by a licensed therapist. This approach to habit change will help you replace a current habit with a new one. See below for the free PDF worksheet download.
First, we will take a look at your current habit and what triggers it. Then, we will look at your unconditioned responses (which you can’t change) and your conditioned responses (which you can change). Don’t worry if this sounds confusing now — explanations with examples are below.
First, read more about Breaking Bad Habits with Classical Conditioning
Before beginning the worksheet, check out the article: How to Break Bad Habits with Classical Conditioning.
Classical Conditioning Worksheet directions
The Classical Conditioning Worksheet has 15 blank sections for you to complete. Let’s go over each section.
Current Habit
1. What is the current habit that I would like to change?
Start with your current habit that you would like to change. Enter this into Box 1.
Example: Stopping for fast food on my way home from work.
2. Trigger – The event that triggers the habit.
What is the event that triggers this habit? Enter this into Box 2.
Example: I see fast-food restaurants while I am driving.
Current Response – The current response I have when triggered.
Your response can be broken into two parts — your unconditioned and conditioned responses. The unconditioned response you have little control over but the conditioned response is the learned response that you are able to change.
3. Unconditioned – The natural response that I have no control over.
What is your unconditioned, natural response to the trigger? Enter this into Box 3.
Example: Salivation, hunger.
Conditioned – The learned response that I have control over.
Your conditioned response can be broken into two parts, thoughts and behaviors.
4. Thought(s)
What are your thoughts related to the trigger? Enter this into Box 4.
Example: The restaurant is right there. It would be so easy to stop. Besides, I don’t have anything to make for dinner at home.
5. Behavior(s)
What is your behavior related the trigger? Enter this into Box 5.
Example: I stop for fast food.
6. Current Reward – The current reward for the habit.
What is the benefit that you get for your current responses? Enter this into Box 6.
Example: The fast food tastes good and I feel a sense of contentment while I’m eating it.
7. What is the reason that I want to change this habit?
Why do you want to change your current habit? Enter this into Box 7.
Example: I have high cholesterol and my fast good habit is making it worse.
8. What is my driving motivation for this change?
Is there a deeper motivation to why you want to make this habit change? Enter this into Box 8.
Example: I want to be healthy so that I can be there for my family.
New Habit
Now that you have explored the triggers and responses that make up your current habit, it is time to formulate a replacement habit. Remember that you do not have direct control over your unconditioned responses (such as salivation and hunger), but you can change your conditioned responses.
9. What do I want my new replacement habit to be?
Think of what you would like your new habit to be. Enter this into Box 9.
Example: Drive by the fast-food restaurants and make dinner at home.
10. What tools can help me implement the new habit?
Are there any tools that can help you overcome your unconditioned response? Enter this into Box 10.
Example: Keep a healthy snack (apple, pretzels) in the car.
11. Trigger – The event that triggers the habit.
What is the event that triggers this habit? This should be the same trigger as in box 2 because the trigger has not changed. Enter this again into Box 11.
Example: I see fast-food restaurants while I am driving.
New Response – The new response I have when triggered.
As you recall, while you won’t generally have control over your unconditioned responses, you do have control over your conditioned responses. Namely, you can change your thoughts and behaviors.
12. Unconditioned – The natural response that I have no control over.
What is your unconditioned, natural response to the trigger? This should be the same as your unconditioned response in box 3 because this is the natural response that you do not have control over. Enter this again into Box 12.
Example: Salivation, hunger.
Conditioned – The learned response that I have control over.
You have control over your thoughts and behaviors, and this is where you can implement change.
13. Thought(s)
What would you like your new thoughts to the trigger to be? Enter this into Box 13.
Example: I want to be healthy for my family, so I can eat a snack now instead of stopping for fast food, and then cook dinner at home.
14. Behavior(s)
What do you want your new behavior after the trigger to be? Enter this into Box 14.
Example: I will eat a snack in the car and then cook dinner at home.
15. New Reward – The new reward for the habit.
When you successfully implement your new thoughts and behaviors, what is the benefit that you get for your new responses? Enter this into Box 15.
Example: I will be healthier which means I will have a greater ability to be there for my family.
Classical Conditioning Worksheet conclusion
This classical conditioning worksheet is designed to help you to gain insight into your current habit and how to change it. While focusing on what you can change, namely your thoughts and behaviors, you can make lasting habit change.