THE F+A=N MODEL of Changing your Behavior

At addiction Alternatives, we use an equation called the "F-A-N Model" to sum up the way feelings followed by actions (actions in this formula are considered either to be specific behaviors or changes in thinking) combine -- leading to new feelings that drive or push behavior in a positive or negative direction:

F (feelings) + A (actions) = N (new feelings)       

If the new feeling resulting from combined feelings and actions is experienced as positive, the action is likely to be repeated and ultimately "habituated". This habituated action can eventually become an unwanted repetitive behavior, addiction, bad habit or a positive life-promoting activity (a so-called "good habit"). If the new feeling is experienced as negative, the action is not as likely to be repeated.

Consider some examples. Let's say you are feeling very happy about getting a raise in your salary, and your action is to go to the store to buy yourself an expensive outfit. If this gives you new feelings of contentment and reward, then your action - buying something when you feel happy - is likely to be repeated and perhaps "habituated." But if your new feeling is one of guilt for having spent money frivolously, you are less likely to do it again.

Another example would be the act of turning to alcohol or a drug whenever you feel sad or anxious. If you wind up with a new feeling that's better than the old one of anxiety or depression - say, a feeling of elation or relief - then you'll likely repeat the action of using the substance again. Or if you drink every Friday night because you feel happy that your stressful work week is over - and that gives you a new feeling of relaxation, then it's likely that you'll drink in the future when you feel stressed out.

F (feelings) + A (actions) = N (new feelings)
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^ ^  And below are the forces that influence your feelings at any particular moment in time:

Thinking
Environment
Physical Health
Behavior
Neurological functioning
Genetic propensities

But before we move on, we must also understand a little bit of why we feel the way we feel and any particular moment. Each of these phenomenological area's create a power impact on our feelings. Some are easier to change, some fluctuate a lot and some are fundamental to the person as a whole.

In summary, what we're saying is that feelings underlay actions.  Accordingly, all behavior is basically the result of the anticipated conscious or unconscious emotional "payoff", which you receive or received in the past, for behaving or thinking in a particular way.    

Motivation to act thus arises from the conscious or unconscious desire to move toward a good feeling or away from a bad feeling. And we tend to repeat (i.e. make a habit of) actions which predictably bring about positive payoffs. Therefore, actions that bring about desired new feelings will tend to be repeated while those that result in undesirable new feelings are not likely to become habitual.

Mind/Body & Change Triangle

It's important to understand "The Mind/Body & Change Triangle" which is a model for understanding why we do what we do and how we can bring about change. The three points of "Mind/Body & Change Triangle" -- feelings, behavior and thinking -- are interdependent: if we change our feelings, our behavior and thinking will change. Likewise, if we change our thinking, our feelings and behavior will change.

For example, if you are anxious (feelings) before making a speech, you will think that it will be difficult and awful if they don't like it, indeed, you may not do a good job of it (behavior). However, if you find a way to change either your feelings, your thinking or your behavior regarding public speaking, the other two "points on the triangle" will change as well.

So, if you find a way to do a good job speaking publicly (behavior) --say, by practicing a lot and using slides to illustrate your points more clearly-- then the next time you have to make a speech you will not be so nervous (feeling) nor will you dread doing it as much (thinking). Or you could change your thinking (tell yourself that it won't be as awful), you won't feel so nervous (feeling) and you will probably do a good job (behavior).

The "Mind/Body & Change Triangle" is the most fundamental way to understand why we do the things we do and how to change your behavior. 

The Pyramid of Change

The "Pyramid of Change" is a more advanced explanation for understanding  why we do what we do and how we can bring about change. Feelings, at the apex of pyramid, are influenced by each of the interdependent four corners of the pyramid: thinking, social environment, behavior and neurochemistry. The pyramid can help you understand how repetitive behaviors, such as alcohol or drug abuse, are methods of coping with feelings that have gone away. But it also helps illustrate how you can change your feelings by altering any one of the four corners.

Let's say you have trouble relaxing and the "feeling" at the apex of the triangle is one of being "Tense." You could change that feeling to one of "relaxation" by drinking which will change your "neurochemistry" or you could change the feeling of tension to one of relaxation in more productive ways by changing any one of the other corners of the pyramid, as follows:

• Behavior -- go for a walk, a bicycle ride or assertively confront that which is making you tense

• Social Environment -- talk about what's causing the tension with a supportive person or go to an amusement park

• Thinking -- Identify what is making you tense and calmly and rationally rethink if it will be as bad or awful as you expected

Note: You can not change feelings directly only indirectly [i.e.: You can't just tell yourself to be happy (a feeling) but you can get up (a behavior) and go to the movies (change your social environment) and watch a funny movie (thinking), eat popcorn and candy (neurochemistry) which all together might change your feelings or mood.

As you explore the "Toolbox" part of this website further, understand that the tools we discuss are designed to intervene at any one of the corners of this pyramid. However, every time you affect one of the corners of the pyramid, you also affect the other four corners of the pyramid as well.

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Follow related link below to see the F+A=N Worksheet.