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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

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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
Q

What is mindfulness according to Langer?

A

Active search for novelty, aware and present in moment. Opposite of being on autopilot.

26
Q

What is Kabat-Zinn’s mindfulness?

A

Conscious awareness, paying attention, on purpose, without judgement, open, receptive attitude, applied to numerous areas to enhance well-being

27
Q

Langer’s approach to mindfulness is a _ style that focuses on _ and the quality of _ in everyday experiences.

A

Cognitive
Awareness
Attention

28
Q

According to Ellen Langer, we need to turn off _ and stop using _.

A

Autopilot
Heuristics

29
Q

What are Langer’s 3 core qualities of mindfulness?EI POV

A

New categories of experience
be open to new information
See more than one point of view

30
Q

Langer’s view of mindfulness is very _, you can use it as a tool to foster creativity.

A

Instrumental

31
Q

Kabat-Zinn’s view of mindfulness is more _.

A

Eastern

32
Q

How did we define Kabat-Zinn’s mindfulness in this class?

A

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
Q

What are the three parts of Kabat-Zinn’s mindfulness?

A

Intention, attention and attitude

34
Q

How should mindfulness be used according to Buddhist styles?

A

No specific way, more of a process than a product.

35
Q

Where does stress come from according to MBSR?

A

Ruminating about past
Worrying about future
Judging the present

36
Q

Where has mindfulness based stress reduction been used?

A

Stress, chronic pain, anxiety…

37
Q

What are the main two pieces to being mindful in MBSR?

A

Self-regulation of attention and openness to experience

38
Q

What are the three parts of self-regulation of attention?

A

Focus on RN
Inhibit other stuff
Switch attention when sidetracked

39
Q

What are the three main parts of openness to experience? CAR

A

Curiosity
Acceptance
No resistance

40
Q

What is the NNAP TOC LGRK

A

Non-judgemental
Non-striving
Acceptance
Patience
Trust
Openness
Curiosity
Letting go
Gentleness
Non-reactivity
Loving-Kindness

41
Q

What is the COAL approach to mindfulness?

A

Curiosity
Openness
Acceptance
Love

42
Q

Is mindfulness a state or a trait?

A

Both!

43
Q

What are the four scales of mindfulness?

A

Mindfulness attention and awareness scale
Five Facet mindfulness questionnaire
Langer mindfulness scale
Philadelphia Mindfulness Scale

44
Q

There are specific brain tissues that can grow with mindfulness. Which ones? They change in _ and _.

A

Left PFC
Structure
Function

45
Q

Mindfulness helps with negative a, d, anxiety and w, experience of s, cancer, i, MS.

A

affect, depression, worry, stress, insomnia, Multiple sclerosis

46
Q

_ cognitions are decreased by mindfulness.

A

Perfectionistic

47
Q

Social _ seems to be made less bad by mindfulness.

A

Comparison

48
Q

Stereotyping is less bad after _.

A

Mindfulness

49
Q

_, or not holding back, has been improved with mindfulness.

A

Impulsivity

50
Q

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.

A

Increases

51
Q

Why does mindfulness seem to increase well-being? (5)MDR EC

A

Understand metacognition
Decentering
Reduced reactivity
Better processing of emotions
Capacity and self-concordance

52
Q

What is savouring?

A

awareness of pleasure and focus attention on the sensation and delight in it

53
Q

What are the four types of savouring? Define BMLT

A

Basking: Praise and congrats
Marveling: lost in wonder of moment
Luxuriating: Indulging in sensations
Thanksgiving: expressing gratitude

54
Q

What is peak performance?

A

Performing beyond normal functioning.

55
Q

Peak performance is not a _ _, it is a behaviour.

A

Subjective experience

56
Q

What are the four parameters of peak performance? S/OIIP

A

Focus on self and object
Intense involvement
Intention to complete task
Expression of power

57
Q

What are 8 conditions for best performance? MPC PEAC

A

Mental relaxation
Physical relaxation
Confident and optimistic attitude
Present-focus
Highly energized
Extraordinary awareness
Sense of being in control
In a cocoon

58
Q

90% of _ _ may be due to psychology.

A

Athletic Sucess

59
Q

What may help train for peak performance (2 therapies)?

A

Restricted environment stimulation Therapy
Langerian type mindfulness (thought, enhance, visualize).

PSYC 380-Positive Psychology (9 decks)

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