Chapter 12 Flashcards
What is the best predictor of a leader’s success?
Self-control
Integrity
Willpower
Self-discipline
Integrity
What is a foundational strength?
Self-control
Integrity
Willpower
Self-awareness
Self-control
What is key to well-being in life?
Self-control
Integrity
Willpower
Self-awareness
Self-control
How much energy does the brain consume?
less than 2%
more than 18%
more than 20%
more than 30%
more than 20%
What is our self-discipline dependent on?
Self-control
Integrity
Willpower
Self-awareness
Willpower
How do you master self-control?
Keep your willpower high in energy
Conserve your willpower
Save your willpower for the tougher and more demanding decisions
All of the above
All of the above
What do we use willpower to exercise self-control of?
Thoughts
Emotions
Impulses and performance
All of the above
All of the above
Which (from above) is especially difficult to control?
Thoughts
Emotions
Impulses and performance
All of the above
Emotions
How can we affect emotional control?
What we think about or how we behave
By altering our mood
By avoiding impulses
All of the above
What we think about or how we behave
What leaves us more prone to serious decision fatigue?
By attempting to alter our mood
By avoiding impulses
By pursuing more than one thing at a time
By forcing ourselves to be happy
By pursuing more than one thing at a time
Where does our willpower reside? Cerebellum Hypothalamus Anterior cingulate cortex Subconscious
Anterior cingulate cortex
What does our brain need energy to pursue?
Self-control
Integrity
Willpower
Self-discipline
Self-discipline
What are neurotransmitters?
Fuel for our brain
Chemicals that our brain cells use to send signals
Energy located in our anterior cingulate cortex
Glucose
Chemicals that our brain cells use to send signals
What calls out for sweets when we have more demand for self-control? Self-control Integrity Willpower Self-awareness
Willpower
What should you do when you’re physically or mentally stressed? Decrease your glucose Get more rest Eat healthy Keep your glucose up
Keep your glucose up
Why are sugar spikes dangerous?
It’s promptly followed by a crash
It can turn the most disciplined person into an indecisive blob
It creates ill-tempered coworkers
All of the above
It’s promptly followed by a crash
What should you do to maintain steady self-control?
Eat more vegetables and foods with glycemic index
Get 6 to 8 hours of rest each night
Consume more caffeine
All of the above
Eat more vegetables and foods with glycemic index
Why should you save your glucose for your immune system?
So you won’t crash once your healthy
It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower
If you have too much glucose, you’re susceptible to diabetes
To maintain steady self-control
It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower
What occurs when sleep deprivation impairs the processing of glucose?
You become physically stressed
You become mentally stressed
It produces immediate negative consequences for self-control
All of the above
It produces immediate negative consequences for self-control
What do many police managers, who have poor glucose intake, do with raw willpower?
Function with little sleep
Have no action plan
Fight decision fatigue
All of the above
All of the above
What is decision fatigue the dangerous downside of when making decisions? Lack of sleep Not enough glucose Insufficient cerebral energy Too many activities at once
Insufficient cerebral energy
What is the link between decision making and willpower?
Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions
When you’re physically and mentally tired, it affects your willpower which in turn affects your decision making
When you’re willpower is depleted, you suffer from decision fatigue
All of the above
Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions
When is the reluctance to forfeit options become more pronounced?
When your glucose is too low
When your willpower is too low
When you have a lack of sleep
When you are malnourished
When your willpower is too low
When do leaders look for ways to postpone or evade decisions?
When your glucose is too low
When your willpower is depleted
When you have a lack of sleep
When you are malnourished
When your willpower is depleted
What can cause “cognitive miser”?
When your glucose is too low
When your willpower is too low
When you have a lack of sleep
When you are malnourished
When your willpower is too low
What does it mean to avoid compromises?
Your cutting your options
Your forfeiting options
“Cognitive miser”
You have low willpower
“Cognitive miser”
What does a tired leader seek? Quickest option Most available option Easiest option All of the above
All of the above
What is another term for self-control? Self-regulation Self-discipline Willpower Self-awareness
Self-regulation
When is having goals frustrating and a wasteful energy drain?
Having too many goals
Having conflicting goals
When there is no purpose to the goals
Both a and b
Both a and b
What happens if you have too many goals? You worry a lot You get less done You generate negative emotions All of the above
All of the above
What is the main thing about short-term and long-term goals?
You need self-control to accomplish them
They show a clear connection between the goals and the actions needed to achieve them
They both use your subconscious mind to make a plan
All of the above
They show a clear connection between the goals and the actions needed to achieve them
How should the action required to attain a goal be expressed? In specific terms In a To-Do list In generalities With individual imagination
In generalities
What part of the mind makes a plan-like time, place, and opportunity? Conscious Subconscious Neurotransmitters Self-discipline
Conscious
What allows our brain to relax and preserve energy? Making a To-Do list Making a To-Don’t list Making a plan Plenty of rest
Making a plan
What is the first step in self-control? Monitoring our behavior Making a list Cutting your options Setting a goal
Setting a goal
Why did self-awareness evolve?
We are more prone to adopt traits that improve survival and reproduction
We are more prone to adopt traits that make us feel good
It assures self-regulation
It’s a process by whereby we compare ourselves to standards- self-regulating standards
It assures self-regulation
What does self-awareness involve?
Comparing ourselves to our ideas of what we might, or should, or could be
Self-regulation
Monitoring our behavior by developing strategies, tactics, and technology
Self-control
Comparing ourselves to our ideas of what we might, or should, or could be
In which step do we develop strategies, tactics, and technology to make us more self-aware? Monitoring our behavior Making a list Cutting your options Setting a goal
Monitoring our behavior
What is required to monitor and then change our personal or job-related behavior to meet those self-imposed standards?
Willpower
Self-awareness
Self-discipline
Self-regulation
Willpower
What is useless without willpower? Integrity Self-awareness Self-discipline Self-regulation
Self-awareness
How much of our self-awareness is made up from our DNA? 10% 20% 40% 50%
DNA - 50%
“Circumstances - 10%
Our choices - 40%”
What cannot exist without self-awareness?
Self-regulation
Our goals
Monitoring our goals
All of the above
All of the above
What are you looking for if you look at how far you’ve come? Movement Ambition Contentment Well-being
Contentment
What do you want if you focus on the path ahead of you?
Movement
Ambition
Contentment
Both a and b
Both a and b
What is the fourth strength of a strength-based leader? Movement Ambition Contentment Well-being
Well-being
What must we include when we monitor and measure our progress in achieving our goals?
Use of our time
State of our emotions
How we’re dealing with the demands made on us to change or not change
All of the above
All of the above
How do you strengthen the “will” in your willpower?
“Why” versus “how” and social support
“Why” versus “how” and emotional support
By asking “why” and having social support
Self-quantification and framework
“Why” versus “how” and social support
Which questions push the mind up to higher levels of thinking and focus on the future? Why How When Where
Why
What adds muscle to willpower? Why How When Where
Why
Which questions are narrow and concrete, which weaken willpower? Why How When Where
How
Research shows being what is stressful? Overworked Overly social Alone Tired
Alone
What is the concern in social support?
Who is in the group
The purpose of the group
How many people are in the group
All of the above
The purpose of the group
Why do people form habits?
Our brain relaxes
Our brain diverts focus to other tasks
Our brain stops fully participating in decision making
Our brain is constantly looking for ways to save on willpower
Our brain is constantly looking for ways to save on willpower
What have scientific studies informed us?
Habits never really disappear
Our brain can’t tell the difference between the bad habits and the good ones
Unless you find new routines, the old pattern will unfold automatically
All of the above
All of the above
What is encoded into the structure of our brain?
Habits never really disappear
Bad habits don’t disappear
We can control habits
The three components of a habit
Habits never really disappear
What are the components of a habit?
Chunking, cue, and reward
Cue, reward, and chunking
Cue, routine, and reward
Routine, chunking, and reward
Cue, routine, and reward
What is the process of our brain which converts a sequence of actions into an automatic routine? Reward Recognition Chunking Neurotransmitters
Chunking
What is a trigger that tells the brain to display a specific habit? Cue Recognition Routine Reward
Cue
What can be a cue? A time of a day Ice cream Encountering certain people All of the above
All of the above
Habits are \_\_\_\_\_\_. Pervasive Powerful Delicate All of the above
All of the above
What shapes our lives far more than we realize? Routines Habits Cues Rewards
Habits
How are we able to change a routine?
By recognizing triggers
By making a plan
By learning to identify the cues and rewards
All of the above
By learning to identify the cues and rewards
In respect to Aristotle’s admonition, what is leadership? A habit An act A routine Self-discipline
A habit
Why are habits so powerful?
Because of the triggers
They are controlled by our subconscious
They create neurological cravings
Whether positive or negative, we want the reward
They create neurological cravings
What must the cue trigger?
A craving for the reward to come
A routine
Both a and b
Our subconscious mind to react
Both a and b
How can habits be changed?
By recognizing the reward
Understanding how they function and deciding to change them
Recognizing the trigger and changing the reward
Following a new pattern
Understanding how they function and deciding to change them
What does a police manager need to reshape almost any habit?
Time and effort
Identify the routine and experiment with rewards
Isolate the cue
All of the above
All of the above
What is included in the framework for changing a habit?
Identify the routine
Experiment with rewards
Isolate the cue
All of the above
All of the above
What do you need to do to understand your own habits?
Identify the components of your loop
Time and effort
Begin with the involved routine
Look for ways to make a new routine
Identify the components of your loop
Why are rewards so powerful? They create neurological cravings They drive our behavior They satisfy our cravings All of the above
They satisfy our cravings
What is the trick in determining the reward? Look for the trigger First determine the cue Look for patterns Make a list
Look for patterns
Why is it important to write down three things, even if they are meaningless words?
Forces a momentary awareness of what you are thinking or feeling
Writing down a few words helps in later recalling what you were thinking at that moment
Your scribbled words will trigger a wave of recollection
All of the above
All of the above
What is essential in redesigning the habit?
Writing down a few words
Isolate what you are actually craving
Determining the reward
Replacing it with a new habit
Isolate what you are actually craving
What is left after you’ve connected the routine to the reward?
Replacing it with a new routine
Using your willpower and self-control to make changes
Identifying the cue
Explore different rewards
Identifying the cue
What must we identify in order to identify the cue amid the noise?
Categories of behavior ahead of time in order to see patterns
What you are actually craving
The importance of the reward
All of the above
Categories of behavior ahead of time in order to see patterns
Why is it so hard to identify the cues that trigger our habits?
We’re often unaware of the cravings that drive our behavior
There’s too much information bombarding us as our behaviors unfold
They are hard to spot when we are under their influence
All of the above
There’s too much information bombarding us as our behaviors unfold
What are the five categories of habitual cues?
Location, time, why, how, and other people
Location, time, emotional state, other people, and immediately
preceding action
Time, effort, emotional state, other people, and immediately preceding action
Why, how, social support, location, and time
Location, time, emotional state, other people, and immediately
preceding action
When do you usually discover the cue that triggers your unwanted habit? First attempt Third attempt Fifth attempt Undetermined attempts
Third attempt
When can you begin to shift the behavior?
Identify the reward driving the behavior
Identify the routine
Identify the cue triggering the behavior
All of the above
All of the above
Changing to a better routine by planning for a cue and choosing a behavior that delivers the reward you are craving requires what?
Willpower
Self-discipline
Another routine
A plan
A plan
A habit is a formula our brain automatically follows. What is that formula? Cue, routine, and reward Trigger, cue, and reward Trigger, cue, routine, and reward Cue, routine, reward, and plan
Cue, routine, and reward
What are implementation intentions?
Intentions on changing your habits
A way to focus your energy on your habits
A plan to begin making choices again
An idea of how you will change your habits
A plan to begin making choices again
What is profound dissatisfaction?
When you realize you are unhappy
In order to change your values, you have to get really angry at yourself
When you realize what is making you unhappy
The realization that your reward is not what makes you happy
In order to change your values, you have to get really angry at yourself
If you want to harness the habits of a strengths-based leader, you are most likely to accomplish this by following what steps?
Applying willpower to your self-awareness and having profound dissatisfaction
Recognizing the cue, changing the routine, and having a new reward
Forming positive rewards for your habits
Applying willpower to your self-discipline and having self-awareness to change your behaviors
Applying willpower to your self-awareness and having profound dissatisfaction
When do you gain power over a habit?
Once you diagnose the cue and the routine
Once you diagnose the reward
Once you understand how a habit operates
All of the above
All of the above
How does a strengths-based leader protect and project self-control?
By using self-discipline and willpower
By balancing willpower and habits
By balancing willpower and self-discipline
By using willpower and habits
By balancing willpower and habits
How do you lose your leadership? By losing your willpower By losing your self-discipline By losing your self-awareness By Losing you self-control
By Losing you self-control
How do you modify a habit?
Decide to change it
Know you have control and be self-conscious enough to use it
Consciously accept the hard work of identifying the cues and rewards that drive the habit’s routine and find alternatives
All of the above
All of the above
How do you start each day with your willpower replenished?
By keeping our glucose levels up
By being physically active at least 20 minutes a day
By sleeping seven hours or more and a healthy meal
All of the above
By sleeping seven hours or more and a healthy meal
What blocks the needed restocking of will power? Rotating hours Long shift schedules Decision fatigue All of the above
All of the above
What weakens your self-control?
Not sleeping enough
After making some tough decisions
The exertion of the struggle
All of the above
All of the above
What does withdrawing do?
Restores the willpower you’ve already expended
Protects you from expending anymore energy
Helps you to make satisfying decision
Prevents decision fatigue
Protects you from expending anymore energy
How do you accomplish knowing yourself and knowing your limits?
Using your willpower
Watching for signs
Balancing your willpower and self-control
All of the above
Watching for signs
What are the most satisfying decisions?
The ones that seem tough to you
The ones that seem easy
The ones you delegate
Any positive decision is satisfying
The ones that seem tough to you
When should you not make tough and binding decisions?
When you are stressed
When you have multiple decisions to make
When your energy is down
When your willpower is restored
When your energy is down
When are you less prone to make mistakes with your emotional intelligence?
If you articulate your reasons for your decision and quietly consider whether they make sense
When your willpower is restored
When you are tired
When you make an on the spot decision
If you articulate your reasons for your decision and quietly consider whether they make sense
What should you do when you pick your fights?
Determine if the issue is vital
Scan beyond the challenge
Visualize your values
All of the above
All of the above
How should effective life planning budget your willpower?
Don’t give drudgery more than its absolute minimum share
Don’t sweat the small stuff
Back off on other unimportant demands
All of the above
All of the above
What is a diary of things you don’t have to fret about after you write them down?
A To-Do list
A To-Don’t list
A plan
All of the above
A To-Don’t list
What occurs when you attempt to ignore unfinished tasks?
Your brain forgets about the task
Your conscious mind will be satisfied
Your unconscious mind continues to worry about them
Your conscious mind makes a plan to finish the task
Your unconscious mind continues to worry about them
When will your unconscious be satisfied?
Once you make a list
Once you make a plan
When you complete the task on the To-Do list
After the entire list is complete
Once you make a list
What makes a To-Do list better?
When your unconscious relaxes
When it replenishes your willpower
Adding a brief action plan to each item on the list
Marking off the completed tasks on the list
Adding a brief action plan to each item on the list
What does creating a plan provide?
Sets us up for failure
Sense of direction
Commitment to your willpower
All of the above
All of the above
What is the best way to evade the planning non-solution trap?
Making a list
Prioritizing your goals
By procrastinating
By casting all important goals
Prioritizing your goals
What is needed to boost your willpower in order of importance? Sleep, food, and order Food, sleep, and order Order, sleep, and food Sleep, order, and food
Sleep, food, and order
What is the Nothing Alternative?
Commitment of some willpower to get the routine started
Precommitment
Simple tool against procrastination
When you don’t accomplish your list
Simple tool against procrastination
How does the Nothing Alternative work?
By giving you a guide to follow
You set up a rule and every time you follow that rule, the routine converts into a habit
You begin by committing, and then you change your routine
By conserving your willpower
You set up a rule and every time you follow that rule, the routine converts into a habit
When should you reward yourself?
When you complete your To-Do list
When you complete your To-Don’t list
When you change a routine
When you meet a goal
When you meet a goal
What comes with free will? Willpower Habits Self-control All of the above
All of the above
What are we without self-control?
Unpredictable humanoids clearly incapable of manifesting leadership
Desensitized robots
Misguided and unpredictable
Destined to fail
Unpredictable humanoids clearly incapable of manifesting leadership
What variables does our self-control depend on? Free will and self-awareness Willpower and free will Willpower and positive habits Free will and positive habits
Willpower and positive habits
What is the answer to willpower depletion?
Getting plenty of fluids
Taking naps when needed to replenish your energy levels
Shore it up with solid, reliable habits
Avoid making decisions
Shore it up with solid, reliable habits
When do you have the freedom and the responsibility to forge habits as guardians of your willpower?
Once you recognize the habits
Once you realize that all habits can change
Once you realize the loop
All of the above
Once you realize that all habits can change
What are those like who possess a lot of self-control?
More likely to mentor others
More likely to do volunteer work
More altruistic
All of the above
All of the above
What leads to outer kindness? Self-awareness Inner discipline Self-discipline Willpower
Inner discipline
What virtue can make each of us a strengths-based leader? Self-awareness Inner discipline Self-discipline Willpower
Willpower
What are the five lessons and strategies for putting glucose to work for you?
First - keep your glucose up, especially when you’re physically or mentally stressed.
Second - sugar spikes are dangerous because a spike is promptly followed by a crash that leaves us feeling more depleted.
Third - to maintain steady self-control, you’re better off eating foods with a low glycemic index(most vegetables, nuts, raw fruits, cheese, fish, and other “good” fats.)
Fourth - when you’re sick, save your glucose for your immune system because it automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower.
Fifth - sleep deprivation impairs the processing of glucose, which produces immediately negative consequences for self-control.
What are the four steps in a habit?
Step one - set a goal
Step two - monitoring behavior
Step three - framework
Step four - self-control: have a plan
What is the process for record and reward?
- spot one of your limits
- detect a notable signpost
- don’t engage in a senseless battle of wits
- check off a to-do item on your list
- accomplish a goal in your plan
- remember one or more of the basics
- precommit to develop a habit
