Are you setting goals like "don't do X"? | The Dead Man's Test
Hello, I'm Tamochi.
I work as an engineer and a psychology writer.
In this note, I mainly provide articles about psychology and IT.
This article is the 22nd installment of my 100-day consecutive posting project.
This time, the content is important for those working on goal setting and behavioral improvement.
Now, here is the main content.
The pitfall of "don't do" goals
"This year, I'll try not to use my smartphone too much."
"I want to live a more regular life instead of being lazy."
"I want to stop snacking and become healthier."
When making plans for the New Year or the beginning of the month, or when you decide that things can't go on like this, have you ever set a goal like "don't do X"?
Actually, there is a big problem with this kind of goal setting. It is thatyou are only aiming to "stop" something and it is not clear "what to do instead".
Based on the principles of human behavior, goals set this way will be difficult to achieve.
However, fortunately, behavior analysis has a simple check method to identify this problem. That is the"Dead Man's Test".
What is the Dead Man's Test?
The Dead Man's Test is astandard for behaviorproposed by behavior analyst Ogden Lindsley. And its content is extremely simple.
"If a dead person can do it, it is not a behavior."
According to this, a goal like "don't do X" cannot be called an appropriate behavioral goal because even a dead person can achieve it.
Let's look at some specific examples.
"Don't use my smartphone" → Even a dead person can do it (×)
"Don't be lazy" → Even a dead person can do it (×)
"Don't snack" → Even a dead person can do it (×)
"Don't walk around during class" → Even a dead person can do it (×)
On the other hand, how about the following goals?
"Read for 30 minutes every day" → A dead person cannot do it (○)
"Wake up at 7 AM and go for a walk" → A dead person cannot do it (○)
"Eat fruit" → A dead person cannot do it (○)
"Take notes during class" → A dead person cannot do it (○)
Goals that pass the Dead Man's Test are allspecific behaviors of "doing something".
Why do "don't do" goals not work?
What the Dead Man's Test shows is not just wordplay.
There is also a behavioral science basis for using this as a behavioral goal.
1. A void in behavior is created
When you decide "I won't use my smartphone," what should you do instead during that time?
Humans cannot just do nothing.
Even if you stop using your smartphone, if there is no alternative behavior, your hand will eventually reach for it again. Or you might just move on to TV or social media in search of another distraction.
In behavior analysis, it is believed thatit is important to prepare an "alternative behavior" to reduce undesirable behavior.
In other words, you need to set not only "what to stop" but also "what to do instead" as a set.
2. Difficult to measure and evaluate
How do you measure the achievement of a goal like "I didn't overeat today"? Goals that involve "not doing something" have ambiguous boundaries, making self-evaluation difficult.
On the other hand, if the goal is "read for 30 minutes every day," you can measure it with a timer, and it is clear whether you achieved it or not.
This measurability is also a very important element in behavioral goals.
Reason 3: Weak motivation
Goals that involve "not doing something" are inherently based on deprivation or restriction.
This does not make for an attractive goal for the brain.
On the other hand, goals like "read three books a week" or "run 5km during a morning jog" come with a sense of accomplishment and growth.
These positive goals are easier to maintain as ongoing motivation.
Practical application of the Dead Man's Test
Here are the specific steps for setting "behavioral" goals based on the Dead Man's Test.
Step 1: Verbalize the goal
First, let's put the goal you want to achieve, such as "I want to stop staying up late," into words.
Step 2: Apply the Dead Man's Test
Next, check if that goal is something a "dead person could do."
"Don't stay up late" -> A dead person could do this (X)
Step 3: Rephrase into specific actions
Convert "don't do X" into "do X."
"Don't stay up late" -> "Get into bed by 11 PM"
"Don't mess with my phone" -> "Read a book for 30 minutes after getting home"
"Don't be lazy" -> "Wake up at 7 AM and do stretches"
The key here is to make the expression as specific and measurable as possible.
Step 4: Execution and reflection
Try out your new behavioral goal and reflect on whether it went well. Adjust the content as necessary.
Effective in education and guidance situations
Furthermore, the Dead Man's Test is effective not only for your own goal setting but also in situations involving guidance or education of others.
For example, when you warn a child "don't run in the hallway," this fails the Dead Man's Test. By rephrasing it to "let's walk in the hallway," it becomes clear to the child exactly what they should do.
Similarly, in workplace guidance:
"Don't make mistakes" → "Let's use a checklist to verify"
"Don't be late" → "Let's be at our desks by 9:00"
"Don't make small talk" → "Let's focus while working and talk during breaks"
By rephrasing things this way, it becomes easier for the other person to understand "what they should do" and makes it easier for them to take action.
Summary: Let's design what to "do"
The essence of the Dead Man's Test lies in the idea of focusing on what to "do" rather than what to "stop." Human behavior is difficult to sustain if you only try to stop doing something.
Sustainable change only emerges when you design what to do instead.
The next time you set a goal, please take a moment to stop and think.
"Could a dead person do this?"
If the answer is yes, it is
a sign to rethink "what to do instead." If you want to change your behavior, start by reviewing how you set your goals.
Thank you for sticking with me until the end!
This was the 22nd installment of the Tamochi continuous posting project, "Are you setting goals like 'Don't do X'? | The Dead Man's Test" .
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See you next time.