habits and goals Flashcards
Habits - def
- automated response disposition that are cued by aspects of the performance context : eg: environment, preceding actions
habits and the brain
normal decision making and habits seem to use different pathways in the brain to initiate action
habits operate on “lower” systems that operate more quickly
- multiple pathways in the brain, some are deliberate and some are not
habit slips
when a habit causes us to make an action even when better alternatives are available
- rats button study
- even when food is avaible the rats press the lever,
- rats maze study - rats run through the food to get to the end of the maze because thats the habit they have been taught
- habits realy operate seperate from normal decison making
forming and breaking habits - Main idea
- forming - is frequent consistent pairing of a cue and an action
- the key to breaking a habit is frequent violation of the pairing between a cue and an action
- missing 1 day is ok
forming a habit - protips
- if then statements to anticipate cues and desired actions
- use highly salient cues and use only one cue per habit
- find ways to make early attempts more satisfying to encourage continuation of behaviour
- habits are more easily adopted in between action chunks
- simplicity - focus on making a habit for the initiation of a long er behavioural sequence “ going for a run vs putting shoes on and going outside”
- work with others who want the same habit
the focus habit
- make a clear goal - write it down
- set a timer - this is the cue
- work for the duration of the timer on the goal
- if finished cross out the list item
- take a break by going somewhere else
- repeat this as needed
breaking a habit - pro tips
- discontinue exposure to cues
- place reminders at the e”point of decision” to prompt alternative behaviour
- reflect carefully to identify cues so you can prepare for them
- replacing one habit with another is easier than simply ending a habit
- reflect strongly on motivation for alternative behaviour to keep you motivated to continue
goals can save your life
goals help in tough situations
setting a short timer - the focus habit can help to overcome the anxiety of facing larger or longer goals
goals direct attention and effort
- goals direct attention and effort toward goal relevant activities
- help keep attention and effort away from goal irrelevant activities
goals increase effort
- difficult goals lead to greater effort than easier goals
- more effort into short term goals
goals prolong effort
- people will spend more time attempting a task when effective goals are used
Uninterested math students study
rq: do short term goals help promote skills, slef efficacy and intrinsic motivation?
m: all children who struggle with math + pre test to see math level and self efficacy was measured
given booklet and 7 session to work through problems in the book
self efficacy test
post test on math problems and self efficacy
1 day later given the option to do math or something else
C : 1 - no training 2 - no goals - not intructed to finish it 3- longer term goal - told to finish - 4 short term goals - complete 6 pages per session
R: long term and short term did best
self -efficacy - same students rated best
Bad Advice “just do your best”
when people are ask to do their best they do not do so
specific goals reliably result in higher performance than telling people to do their best
goals and the value equation
- the importance of the outcomes they expect from achieving the goal
- belief in ability to attain the goal
- proximity of goal attainment
sounds familiar
