Is Negative Reinforcement Helpful? Understanding Conditioning And Behavior

Positive and negative reinforcement are ideas connected to theories of conditioning, which examine how people adapt to situations by learning which stimuli may lead to which situations. 

For example, a person who learns they won’t have to go on a dreaded morning run each week if they miss their alarm might purposefully make it easier to miss their alarm in the future. 

Using behaviors to remove or avoid a negative outcome is called negative reinforcement, which is different from punishment or positive reinforcement. While negative reinforcement can help modify behaviors in oneself and others, it’s not always the best choice. 

In this article, we’ll elaborate on when negative reinforcement may or may not be appropriate and alternatives for achieving changes in one’s thinking or behavioral patterns.

What is negative reinforcement? 

Negative reinforcement is a type of conditioning that uses repeated behaviors to take away an unpleasant situation or stimulus from yourself or someone else. Often, negative reinforcement aims to prompt a desired behavior or remove an undesired one. 

Negative reinforcement occurs through four steps, including the following: 

• Before the behavior
• During the behavior
• After the behavior
• Future behavior 

Before the behavior comes the stimulus, such as an alarm. The behavior involves the individual turning off their alarm or ignoring it when it goes off. After the behavior, the person misses an appointment. In the future, the person learns to keep their alarm quiet or make excuses to their running group instead of going to run. 

Although some people may associate negative reinforcement with children, it can also apply to adults, and you may unknowingly negatively condition yourself. For example, you might tell yourself, “I can’t do anything right,” whenever you make a mistake at work. 

When you tell yourself this statement, you might experience sadness, anger, or shame, preventing you from trying as hard in the future and reinforcing the negative cycle. In this example, your thoughts about yourself can be an aversive stimulus. 

Negative reinforcement differs from positive reinforcement in that positive forms of reinforcement are focused on receiving a positive reinforcer or reward after a wanted response. 

For example, if you want to earn better grades at school, you might positively reinforce yourself by rewarding yourself every time you get an A in a class. If the reward is tempting enough, you may be more likely to work hard in class. 

Does negative reinforcement work? Research on conditioning 

Understanding whether negative reinforcement works can depend on the situation. In some cases, negative reinforcement may be effective and helpful. However, like in the example of negative self-talk at work, it can also be harmful and keep individuals from progressing. 

Studies show that reward motivation is much more effective at helping people create habits. Instead of telling yourself, “I’m a failure,” whenever you make a mistake, rewarding yourself for achievements can keep your focus on achieving instead of constantly questioning whether you’re worthy of achievement in the first place. 

In one study on negative reinforcement, researchers looked at how negative reinforcement might impact students in the fifth grade as they learn science. The study found that negative reinforcement increased the students’ motivation to study science but negatively impacted their view of the teacher. Instead of enjoying class, they felt uncomfortable and fearful and disliked their teacher.

Children or adults who are often rewarded, complimented, and positively conditioned by a boss or teacher may feel differently. Being cared for by someone else touches the human need for social connection, which may make positive reinforcement more effective in the long term due to its direct ties to creating connection instead of taking it away. 

Examples of functional and non-functional negative reinforcement

There may be a helpful example of negative reinforcement involving removing stimulus by changing your behavior. For example, sunscreen before you go to the beach can help you avoid sunburn. This behavior can be broken down as follows: 

• Before Behavior: You get sunburned on the beach. 
• Behavior: You decide to use sunscreen for the rest of the day.
• After Behavior: Your sunburn doesn’t worsen.
• Future Behavior: You continue to use sunscreen each time you go to the beach to avoid another sunburn. 

In this neutral example, you’re not harmed by the negative reinforcement. You’re taking away the chance of a sunburn, a symptom that can cause physical harm. However, some people use a negative reinforcer that can negatively affect one’s mental and physical health. 

Below is an example of unhealthy negative reinforcement: 

• Before Behavior: You eat a slice of cake. 
• Behavior: You remind yourself of your parents having reprimanded you about your weight when you were a child. 
• After Behavior: You stop eating the cake and feel poorly about yourself. 
• Future Behavior: You start counting calories when you eat and have a negative body image. 

These examples of negative reinforcement practices show that the intent and impact of your negative reinforcement may determine whether it’s healthy for you or not. 

A way to use positive reinforcement in the second example includes the following: 

• Before Behavior: You eat a slice of cake.
• Behavior: You remember your parents reprimanding you for eating sweets as a child.
• After Behavior: You use positive affirmations to remind yourself that what you eat doesn’t determine your worth while continuing to eat the cake. 
• Future Behavior: You start appreciating your body and reducing adverse generational impacts on your well-being. 

If you are experiencing a crisis related to an eating disorder or would like further resources, reach out to the ANAD Eating Disorders Helpline at 1-888-375-7767 from Monday through Friday, 9 am to 9 pm CT. 

Techniques to use instead of negative reinforcement 

Below are a few techniques you can use instead of negative reinforcement to encourage the behaviors you want to keep. 

Reward systems

You don’t have to be a child to receive rewards for your positive actions. Setting up a reward system can be done at home. 

Some adults use a more sophisticated form of a sticker chart or tracking system to track the positive behavior they want to improve. 

For example, if you want to drink water more, you might add a sticker or a checkmark to your chart each time you drink the correct amount of water in a day. After two weeks or a month of drinking water correctly, you might reward yourself with a weekend trip, a new outfit, or another exciting incentive. 

If you want a more complex system, you can create a point-trade system to build up points with each sticker and use them to spend on specific rewards. You could spend a few points on a lower-impact reward like a coffee or save up your points over an extended period for a more expensive or worthwhile reward. 

Praise 

Praise and affirmation, like in the example of the cake, can be ways to combat your inner critic or the criticisms you’ve heard throughout your life. If you were reprimanded often as a child, you might subconsciously try to do the same to yourself due to your conditioning. 

To discourage this pattern, you might tell yourself positive statements, like, “I am capable of change,” or “I am working so hard, and I’m proud of myself.” 

Money envelopes

Money envelopes may be a way to motivate yourself to make changes. At the start of each month, devise a budget and pull that amount from your bank account using different bills. 

Add money into envelopes randomly, with some containing higher amounts and others containing five to ten dollars. Include 50 to 100 dollars or more in one envelope and add smaller amounts to most of the envelopes. 

Put your envelopes in a safe box where you can return to them. Come up with a list of goals you have each week. You can open an envelope if you meet all your objectives in a week. 

Since you’re not sure how much money you’ll get, the element of surprise can keep positive reinforcement exciting and make it seem that you’re not in total control of the outcome. You’re constantly gaining a reward, but some may be better than others. 

If you want to add negative reinforcement to this example, you can consider taking one envelope away and giving it to someone else or donating it if you don’t complete your weekly tasks. In this way, you may lose the chance of gaining a higher reward in one of the envelopes if you’re not behaving as you hope. 

Professional support options

Understanding conditioning, behavior, and reinforcement can be complex, especially if you’re experiencing stress, mental health challenges, or another roadblock to positive behavior. 

Talking to a licensed therapist about changing your behavior might benefit you in these cases. One popular form of behavioral therapy is cognitive behavioral therapy (CBT), which can be done in person and online. 

Online therapy through a platform like BetterHelp may benefit those looking for a convenient and cost-effective way to gain support in behavior management. In addition, you don’t have to have a diagnosis or long-term concerns to try therapy. Online therapy can be done on your schedule, and you can change therapists or end services when you need. 

Studies also illustrate the effectiveness of online therapy. One study found that 71% of participants found it more effective than in-person options. In addition, 90% found the service easily available, and 80% found it more affordable.