I think it is first important to understand what exactly an adaptation is according to the CC licenses. Creative Commons has a FAQ about it.
Generally, a modification rises to the level of an adaptation under copyright law when the modified work is based on the prior work but manifests sufficient new creativity to be copyrightable, such as a translation of a novel from one language to another, or the creation of a screenplay based on a novel.
And the legalese is:
Adapted Material means material subject to Copyright and Similar Rights that is derived from or based upon the Licensed Material and in which the Licensed Material is translated, altered, arranged, transformed, or otherwise modified in a manner requiring permission under the Copyright and Similar Rights held by the Licensor. For purposes of this Public License, where the Licensed Material is a musical work, performance, or sound recording, Adapted Material is always produced where the Licensed Material is synched in timed relation with a moving image.
For example, changing the format of a work is not an adaptation. If you publish something in PDF format under a CC license that forbids modification, I could still print it and distribute the printed pages even if it's a new format.
Moreover, these licenses are only about copyright. Reusing the ideas from your work is not an adaptation either – copyright isn't about ideas. If you publish a method, even under a license that grants no rights to adapt and modify your work, everyone will always be able to "build upon" your method, because you cannot copyright an idea. (Note that in most jurisdictions it's not even clear if you can patent an idea either.) Ideas belong to everyone.
Many of the rights related to adaptation granted by a CC license would be considered as plagiarism (or, even if you attribute it properly, not novel). So I don't think there's anything to be scared of in this regard.
It may still be interesting to grant these rights. For example, with a CC license that allow derivative works, you allow people to translate your work in other languages. If you don't see yourself suing people for doing this kind of thing, it may be interesting to explicitly grant them these rights.