Extinction Burst

Misconception vs. Truth

Misconception:
If you stop engaging in a bad habit, the habit will gradually diminish until it disappears from your life.

Truth:
Any time you quit something cold turkey, your brain will make a last-ditch effort to return you to your habit.

Extinction Burst Explained

  • Definition: An extinction burst occurs when a conditioned behavior (a habit) temporarily increases in intensity right before it starts to decrease and eventually extinguish. It is a last-ditch effort by your brain to seek the previous reward.

Conditioning and Habits

  • Conditioning: Conditioning is a fundamental principle shaping behavior. It involves linking actions to rewards or punishments.
    • Classical Conditioning: A neutral stimulus becomes associated with a significant outcome (e.g., associating a toilet flush with scalding water in the shower).
    • Operant Conditioning: Behaviors are influenced by rewards and punishments (e.g., working for a salary, avoiding tickets by stopping at red lights).

Extinction and Its Burst

  • Extinction: When expected rewards or punishments no longer occur, the conditioned behavior begins to diminish.
  • Extinction Burst: Right before a behavior becomes extinct, the brain amplifies it as a desperate attempt to continue receiving the reward.

Human and Animal Examples

  • Human Examples: Dieting and then binging on junk food, excessively ringing a doorbell when locked out, or frantically clicking a frozen computer screen.
  • Animal Experiments: Skinner's pigeons performing complex tasks to obtain food rewards, demonstrating conditioning principles.

Importance of Recognizing Extinction Bursts

  • Challenges in Quitting Habits: Awareness of extinction bursts can help prepare for the difficulty of quitting bad habits like overeating, smoking, or excessive gaming.
  • Strategies for Overcoming Habits:
    • Be prepared for the intense phase of an extinction burst.
    • Use alternative rewards and positive reinforcement.
    • Set realistic goals and reward yourself for achieving them.

Summary of Key Points

  • Operant and Classical Conditioning: Both play crucial roles in forming habits.
  • Role of Extinction Bursts: They make quitting bad habits difficult by temporarily intensifying the old behavior.
  • Strategies to Cope: Prepare for the challenge, use alternative rewards, and maintain resilience against the initial surge in craving behavior.