Day one Flashcards
What is self Awareness
The abilitiy to identify your thoughts emotions and behaviors, particularly counterproductive patters: remaining open and curious
What is Self Regulation
The ability to regulate impulses, emotions and behaviors in order to achieve goals; express emotions appropriately and stop counterproductive thinking
optimism
the ability to hunt what is good while remaining realistic, maintain hope, and confidence: focus on what is controllable vs what is not controllable
What is mental agility
the ability to think flexibly and accuratly about situations; the willingness to try new strategies when the current ones are not working.
What is strengths of character
Know your top charater strengths and how to use them: identify and cultivate character strengths in others
What is connection
the ability to create strong relationships; communicate positively and effectively; develop empathy by being willing to give help, and seek help.
What are the trainable competencies
Self Awareness
Self regualtion
optimism
mental agility
strengths of character
connections
What is recillance
the ability to grow and thrive in the face of challenged and bounce back from adversity, not to just bounce back into your original form,
true or false:
you have to be born with resilience
Flase
true or false:
resillent people never show emotion
False, the regulate emotion
true or false:
resillent people can regulate emotion
True
true or false:
resillent people handle everything on their own
Flase, they know when it is time to ask for help
true or false:
resillent people always act fast
flase, they know when you slow down
true or false:
resillent people are always fully composed
flase, resiliency can get ugly
true or false:
people can devlop receliancy
true
true or false:
resillent people never burn out
flase rejuvenation fuel resilience
true or false:
resillent people burn out as well
true
true or false:
resillent people know when to slow down
true
true or false:
Resilience can be trained
true
true or false:
Resiliency is about the individual only
false, it is about indivials and relationships
Is there such thing as being to optomistic
yes
optomistic thinkers compared to pessimistetic thinkers
are happier and have less depression
are healthier
are seen as better leaders
have stronger relationships
do better under pressure
are more successful in school and work
have happier marriages
how do optomistic thinkers think
they:
focus on solutions when change possible, and accept when change is not.
are more accurate about how much control they have
take better care of themselves
are more likely to try new strategies when current ones are not working
learn from failed and find meaning in setbacks
What does it mean to have mental agility
to be able to think flexibly, accurately, and thoroughly
take other perspectives
identify and understand problems
being willing to try new strategies
What does it mean to have strengths of character
to know your top character strengths, and how to use them to overcome challenges and meet goals
to have faith in ones character strengths, talents and abilities
demonstrate an I am strong attitude
What are strengths in connection
building strong relationships
use positive and effective communication
develop empathy
be willing to ask for help
support others
quality over quantity
What do MRT Skills increase your ability to do
cope with stress
overcome setbacks
solve problems
remain task focused
perform under pressure
increase confidendence
what is goal setting
goal setting is a process to deliberitly energize direct and sustain behavior to ensure progress
What are the three types of motivation
instrumental
internal
intrinsic motivation
What types of motivation fall under instrumental
rewards/punnishment and shame/guilt
why are instrumental less effective
instrumental sources of motivation are less effective because they are only effective for a short period of time. this is because you will need to increase the reward over time.
what types of motivation fall under internal motivation
value of outcome of behavior and self identity
why are internal sources of motivation more effective
internal souces of motivation are more effective because they give the motivated purpose rather than reward
What is intrinsic motivation
motivation because it is something you genuenly enjoy
What are some benitifts of internal motivation
decrease anxiety
enhance consentration
increase positive emotion
feeling of being in. flow
increase effort and persistence
provides satisfaction
fulfills need for autonomy
What is the 7 step process for goal setting
define your goal
know where you are right now
decide what you need to develop
make a plan for steady development
pressure regular action
commit yourself completely
continually monitor your progress
End state
energize
priorities
SMART steps
WIN
Maintain motivation
IPR
What are the plan stages of goal setting
End state
energize
priorities
SMART steps
What are the act stages of goal setting
WIN
Maintain motivation
IPR
What is step one of goal setting
Define your goal
Identify your outcome goal
identify a suspense for your goal
What is step two of goal setting
Know where you are
figure out the route to your goal
imagine benefits
brainstorm obsitcals
What is step three of goal setting
Decide what you need to develop
focus on efforts that will move you towards your goal
identify the board priority areas thayou have to address to reach your goal
What is step four of goal setting
Make a plan for steady improvement
for priority area, create several action statements that are specific, measurable, action focused, realistic, and time bound
create power statements to provide confidence and energy to complete your action statements
What is step five of goal setting
persue regular action
identify actions statements to complete tomorrow
identify power statements to use tomorrow to motivate you
describe the system you will use to keep you accountable
What is step six of goal setting
commit yourself completyly
create a strategy that will keep your goal in the forefront of your mind every day
name at least one person you can share your goal with to keep you motivated
plan to sustain your commitment in the face of expected obstacle
What is stepseven of goal setting
continually monitor your progrss
decide how often you need to check on your progress
identify the date of your check in
brainstorm how you will leverage one of your values when you face an unexpected obstacle
