Chapter 4: Leisure, Flow, Mindfulness, and Peak Performance Flashcards
Having more _ is more important than having more money.
Time
Leisure is a (bottom up/topdown) predictor of wellbeing.
Bottom up
Define leisure.
A mental and spiritual attitude.
Having leisure time (does/does not) automatically increase our wellbeing. Explain
Does not, it depends on type of leisure
For leisure time to be worth it, it needs to be _ and _ _.
Enjoyable and personally meaningful
What are the four main reasons that an activity turns into leisure?FARE
Family life
Autonomy
Relaxation
Escape from routine
Newman, Tay and Deiner found 5 psychological mechanisms of leisure, what are they?DAMMA
Detach + recover from Stress
autonomy
Mastery
Meaning
Affiliation with others
Mihaly Csikzentmihalyi looked at creative processes +engagement and found…
Flow
Define flow.(4)
A period of intense concentration, suspended awareness of self, intrinsically rewarding task, distorted feelings of time
Flow is broken down into intense _, merging of _ and , loss of self-, sense of _, distortion of _ experience, and an _ rewarding activity.
concentration
action and awareness
consciousness
control
temporal
intrinsically
What conditions does flow require? C/S, G/F
Challenge and skills balance
Clear, proximal, immediate goals and feedback
Now we know that flow requires _ skill and _ challenges.
High
high
How do we measure flow? Name the measurement tools.
State or trait
Flow state scale-2
Dispositional Flow Scale-2
Experience sampling method
What is the experience sampling method
Get a text to describe state of flow
What is the flow personality?
Autotelic personality
What Big 5 traits are related to the autotelic personality?
Extraversion, agreeableness, openness to experience.
What situations does the autotelic personality prefer?
High action and high skills situations
_ can mess with the autotelic personality.
Neuroticism
What are two benefits of flow in which situations?
Key to job satisfaction
Helps in psychotherapy
What are some of the main benefits to state flow? (2)
Happiness and wellbeing related to unique XP
Sympathetic and parasympathetic branches fire (rise to meet challenge)
What are the four stages of flow experience?PIAM
Paying attention (Microflow)
Interested attention
Absorbed attention
Merging (intense flow experience, lose self, transcendent)
Why does flow increase well-being?CMI GSH
Control over consciousness
Mastery
Self-integration
No competing goals
Not social
Hypoegoic
What does hypoegoic mean?
Self-awareness is low, attention is focused on concrete stimuli
What can be the dark side of flow? How did Csikzentmihalyi describe actual flow in response?
Experienced in gambling, addictive, could be internet addiction
It is healthy, beneficial and constructive.
What is mindfulness according to Langer?
Active search for novelty, aware and present in moment. Opposite of being on autopilot.
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
Langer’s approach to mindfulness is a _ style that focuses on _ and the quality of _ in everyday experiences.
Cognitive
Awareness
Attention
According to Ellen Langer, we need to turn off _ and stop using _.
Autopilot
Heuristics
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
Langer’s view of mindfulness is very _, you can use it as a tool to foster creativity.
Instrumental
Kabat-Zinn’s view of mindfulness is more _.
Eastern
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).
What are the three parts of Kabat-Zinn’s mindfulness?
Intention, attention and attitude
How should mindfulness be used according to Buddhist styles?
No specific way, more of a process than a product.
Where does stress come from according to MBSR?
Ruminating about past
Worrying about future
Judging the present
Where has mindfulness based stress reduction been used?
Stress, chronic pain, anxiety…
What are the main two pieces to being mindful in MBSR?
Self-regulation of attention and openness to experience
What are the three parts of self-regulation of attention?
Focus on RN
Inhibit other stuff
Switch attention when sidetracked
What are the three main parts of openness to experience? CAR
Curiosity
Acceptance
No resistance
What is the NNAP TOC LGRK
Non-judgemental
Non-striving
Acceptance
Patience
Trust
Openness
Curiosity
Letting go
Gentleness
Non-reactivity
Loving-Kindness
What is the COAL approach to mindfulness?
Curiosity
Openness
Acceptance
Love
Is mindfulness a state or a trait?
Both!
What are the four scales of mindfulness?
Mindfulness attention and awareness scale
Five Facet mindfulness questionnaire
Langer mindfulness scale
Philadelphia Mindfulness Scale
There are specific brain tissues that can grow with mindfulness. Which ones? They change in _ and _.
Left PFC
Structure
Function
Mindfulness helps with negative a, d, anxiety and w, experience of s, cancer, i, MS.
affect, depression, worry, stress, insomnia, Multiple sclerosis
_ cognitions are decreased by mindfulness.
Perfectionistic
Social _ seems to be made less bad by mindfulness.
Comparison
Stereotyping is less bad after _.
Mindfulness
_, or not holding back, has been improved with mindfulness.
Impulsivity
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
Why does mindfulness seem to increase well-being? (5)MDR EC
Understand metacognition
Decentering
Reduced reactivity
Better processing of emotions
Capacity and self-concordance
What is savouring?
awareness of pleasure and focus attention on the sensation and delight in it
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
What is peak performance?
Performing beyond normal functioning.
Peak performance is not a _ _, it is a behaviour.
Subjective experience
What are the four parameters of peak performance? S/OIIP
Focus on self and object
Intense involvement
Intention to complete task
Expression of power
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
90% of _ _ may be due to psychology.
Athletic Sucess
What may help train for peak performance (2 therapies)?
Restricted environment stimulation Therapy
Langerian type mindfulness (thought, enhance, visualize).
