Guest Speaker: Raise the Praise, Minimze the Criticize

Question 1

what was wades presentation on

Answer 1

how you should say more nice things about yourself and build your self confidence because we get anxiety from outcomes we can’t control

Question 2

what is the curve of forgetting

Answer 2

• the idea that after you learn something you will eventually forget about it if you don’t revisit it
• so to prevent that you should revise the content at least 10 min each day after you learned it, then eventually you can review for less time each day

Question 3

what does NUTS stand for

Answer 3

Novelty - always be nervous for the first time you try/do something
Uncertainty - the uncertainty of expectations
Threat to ego/competence - ego keeps us in you comfort zone
sense of control - what you have control of in the situation

Question 4

where do we do most of our thinking and where should it be instead

Answer 4

• we keep thinking in the past: should’ve, would’ve, could’ve
• we should be thinking in the present instead

Question 5

what does WIN stand for

Answer 5

whats
important
now

Question 6

what are the 3 c’s

Answer 6

comparing - downplaying your personal achievements, harming your emotional wellbeing
criticizing - showing a lack of self-esteem and motivation
complaining - showing a lack of gratitude and absolves someone of responsibility

Question 7

since we are usually negative, what should we do instead

Answer 7

• make the conscious choice to say/think something positive instead and put out negativity in context
• ex. you are stressed about your presentation, but this might be your first one

Question 8

how do you manage the 3 c’s

Answer 8

• awareness of self-talk
• purpose and direction
• routines

Question 9

what is awareness of self talk

Answer 9

• be aware to gain control of any situation and recognize when you might be sabotaging yourself
• you could keep thinking in the future when you can’t control it and being too critical about yourself
• negative thought = bad emotion = bad performance
• should turn your negative thought into something positive/real
• ex. “you’re going to do bad” => “how will you know or its your first time”
• think about what you can and can’t control at the moment

Question 10

what is purpose and direction

Answer 10

• setting goals for yourself
• smart goals (specific, measurable, achievable, relevant, timely)
• outcome, performance, and process goals

Question 11

what are outcome goals

Answer 11

• what you want
• used to guide you performance and process even though some things are out of your control
• what can you do to have the best chance of success

Question 12

what are performance goals

Answer 12

• things you can measure
• ex. how long you study for, how many times you go to class

Question 13

what are process goals

Answer 13

daily habits

Question 14

what are cautionary points on goal setting

Answer 14

• don’t set too much at a time
• dont be too general, be more specific
• be honest with yourself and what you can achieve
• don’t set it and forget it

Question 15

what are routines good for

Answer 15

• create a flow mindset
• enhance performance quality
• increase consistency
• assist with dealing with adversity
• boost confidence