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PSYC 380-Positive Psychology > Chapter 4: Leisure, Flow, Mindfulness, and Peak Performance > Flashcards

Chapter 4: Leisure, Flow, Mindfulness, and Peak Performance Flashcards

1
Q

Having more _ is more important than having more money.

A

Time

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2
Q

Leisure is a (bottom up/topdown) predictor of wellbeing.

A

Bottom up

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3
Q

Define leisure.

A

A mental and spiritual attitude.

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4
Q

Having leisure time (does/does not) automatically increase our wellbeing. Explain

A

Does not, it depends on type of leisure

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5
Q

For leisure time to be worth it, it needs to be _ and _ _.

A

Enjoyable and personally meaningful

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6
Q

What are the four main reasons that an activity turns into leisure?FARE

A

Family life
Autonomy
Relaxation
Escape from routine

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7
Q

Newman, Tay and Deiner found 5 psychological mechanisms of leisure, what are they?DAMMA

A

Detach + recover from Stress
autonomy
Mastery
Meaning
Affiliation with others

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8
Q

Mihaly Csikzentmihalyi looked at creative processes +engagement and found…

A

Flow

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9
Q

Define flow.(4)

A

A period of intense concentration, suspended awareness of self, intrinsically rewarding task, distorted feelings of time

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10
Q

Flow is broken down into intense _, merging of _ and , loss of self-, sense of _, distortion of _ experience, and an _ rewarding activity.

A

concentration
action and awareness
consciousness
control
temporal
intrinsically

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11
Q

What conditions does flow require? C/S, G/F

A

Challenge and skills balance
Clear, proximal, immediate goals and feedback

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12
Q

Now we know that flow requires _ skill and _ challenges.

A

High
high

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13
Q

How do we measure flow? Name the measurement tools.

A

State or trait
Flow state scale-2
Dispositional Flow Scale-2
Experience sampling method

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14
Q

What is the experience sampling method

A

Get a text to describe state of flow

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15
Q

What is the flow personality?

A

Autotelic personality

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16
Q

What Big 5 traits are related to the autotelic personality?

A

Extraversion, agreeableness, openness to experience.

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17
Q

What situations does the autotelic personality prefer?

A

High action and high skills situations

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18
Q

_ can mess with the autotelic personality.

A

Neuroticism

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19
Q

What are two benefits of flow in which situations?

A

Key to job satisfaction
Helps in psychotherapy

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20
Q

What are some of the main benefits to state flow? (2)

A

Happiness and wellbeing related to unique XP
Sympathetic and parasympathetic branches fire (rise to meet challenge)

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21
Q

What are the four stages of flow experience?PIAM

A

Paying attention (Microflow)
Interested attention
Absorbed attention
Merging (intense flow experience, lose self, transcendent)

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22
Q

Why does flow increase well-being?CMI GSH

A

Control over consciousness
Mastery
Self-integration
No competing goals
Not social
Hypoegoic

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23
Q

What does hypoegoic mean?

A

Self-awareness is low, attention is focused on concrete stimuli

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24
Q

What can be the dark side of flow? How did Csikzentmihalyi describe actual flow in response?

A

Experienced in gambling, addictive, could be internet addiction
It is healthy, beneficial and constructive.

25
What is mindfulness according to Langer?
Active search for novelty, aware and present in moment. Opposite of being on autopilot.
26
What is Kabat-Zinn's mindfulness?
Conscious awareness, paying attention, on purpose, without judgement, open, receptive attitude, applied to numerous areas to enhance well-being
27
Langer's approach to mindfulness is a _ style that focuses on _ and the quality of _ in everyday experiences.
Cognitive Awareness Attention
28
According to Ellen Langer, we need to turn off _ and stop using _.
Autopilot Heuristics
29
What are Langer's 3 core qualities of mindfulness?EI POV
New categories of experience be open to new information See more than one point of view
30
Langer's view of mindfulness is very _, you can use it as a tool to foster creativity.
Instrumental
31
Kabat-Zinn's view of mindfulness is more _.
Eastern
32
How did we define Kabat-Zinn's mindfulness in this class?
Mindfulness cultivates a state relaxed state of awareness that observes both the inner world of thoughts, feelings and sensations, and the outer world of constantly changing phenomena without trying to control anything” (Kabat-Zinn, 1990).
33
What are the three parts of Kabat-Zinn's mindfulness?
Intention, attention and attitude
34
How should mindfulness be used according to Buddhist styles?
No specific way, more of a process than a product.
35
Where does stress come from according to MBSR?
Ruminating about past Worrying about future Judging the present
36
Where has mindfulness based stress reduction been used?
Stress, chronic pain, anxiety...
37
What are the main two pieces to being mindful in MBSR?
Self-regulation of attention and openness to experience
38
What are the three parts of self-regulation of attention?
Focus on RN Inhibit other stuff Switch attention when sidetracked
39
What are the three main parts of openness to experience? CAR
Curiosity Acceptance No resistance
40
What is the NNAP TOC LGRK
Non-judgemental Non-striving Acceptance Patience Trust Openness Curiosity Letting go Gentleness Non-reactivity Loving-Kindness
41
What is the COAL approach to mindfulness?
Curiosity Openness Acceptance Love
42
Is mindfulness a state or a trait?
Both!
43
What are the four scales of mindfulness?
Mindfulness attention and awareness scale Five Facet mindfulness questionnaire Langer mindfulness scale Philadelphia Mindfulness Scale
44
There are specific brain tissues that can grow with mindfulness. Which ones? They change in _ and _.
Left PFC Structure Function
45
Mindfulness helps with negative a, d, anxiety and w, experience of s, cancer, i, MS.
affect, depression, worry, stress, insomnia, Multiple sclerosis
46
_ cognitions are decreased by mindfulness.
Perfectionistic
47
Social _ seems to be made less bad by mindfulness.
Comparison
48
Stereotyping is less bad after _.
Mindfulness
49
_, or not holding back, has been improved with mindfulness.
Impulsivity
50
Mindfulness _ classroom memory, working memory, ability to focus, musical performance, immune system, physical health, pain management, hardiness, SWB, heart rate, self-regulation, positive emotions, marriages, empathy, self-compassion.
Increases
51
Why does mindfulness seem to increase well-being? (5)MDR EC
Understand metacognition Decentering Reduced reactivity Better processing of emotions Capacity and self-concordance
52
What is savouring?
awareness of pleasure and focus attention on the sensation and delight in it
53
What are the four types of savouring? Define BMLT
Basking: Praise and congrats Marveling: lost in wonder of moment Luxuriating: Indulging in sensations Thanksgiving: expressing gratitude
54
What is peak performance?
Performing beyond normal functioning.
55
Peak performance is not a _ _, it is a behaviour.
Subjective experience
56
What are the four parameters of peak performance? S/OIIP
Focus on self and object Intense involvement Intention to complete task Expression of power
57
What are 8 conditions for best performance? MPC PEAC
Mental relaxation Physical relaxation Confident and optimistic attitude Present-focus Highly energized Extraordinary awareness Sense of being in control In a cocoon
58
90% of _ _ may be due to psychology.
Athletic Sucess
59
What may help train for peak performance (2 therapies)?
Restricted environment stimulation Therapy Langerian type mindfulness (thought, enhance, visualize).

PSYC 380-Positive Psychology (9 decks)

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