Lecture 4 - self-regulation Flashcards
Principles for self-monitoring
- Context management
- discrepancy monitoring
- checking the feedback
- feedforward (envision the good, set goal, make plan )
- self-efficacy (beliefs)
- modulating emotions & attention
- self-administered consequence (reward, punishment..)
- instrumental competences
Phases of self-regulation
1) Goal selection
2) Goal pursuit
3) Goal attainment/maintenance
phases of self-regulation: goal pursuit
monitoring self
goal setting
planning
phases of self-regulation - goal pursuit
feedback
feedforward
modulating emotion & attention
self-talk, self-consequences
phases of self-regulation - goal attainment / maintenance
social support
self efficacy
satsfaction
self control vs self regulation
self regulation:
coordinating action to reach goal
self control:
type of self regulation
coordinate actions to change pattern that has mixed consequences
> braking habitual patterns that have mixed temporal consequences (smoking a cigarette is okay for one night but in long term health problem)
Helping an individual develop self-control
- Some self-control problems involve self- restraint = learning to decrease excessive
behaviours that lead to immediate gratification (e.g. excessive drinking, (binge) eating, smoking, watching TV, … ) - Other problems require changes in the opposite direction: responses that need to be
increased (e.g. exercising, relaxing, being assertive, studying for an exam, eating healthily, … )
Causes of self-control problems
- reasons why I have excessive /negative behavior
-If a behaviour leads to delayed punishment, the immediate reinforcement often wins out.
-The immediate reinforcement wins out over unnoticeable immediate neg. effects, that are only cumulatively significant
-Immediate reinforcement vs. delayed reinforcement
Causes of self-control problems
- reasons why I don’t manage to increase positive behavior
-The immediate punisher wins out over unnoticeable immediate positive effects, that are only cumulatively significant (e.g. excercising)
-Immediate small punisher wins out over delayed major punisher»_space; E.g. Wearing a helmet when riding a bicycle can prevent brain damage when involved in a serious accident.
-Immediate small punisher wins out over delayed major punisher
-E.g. Why do people postpone going to the dentist for a regular check-up?
What can you do to control (treat) your self-control problems? - steps in self-control programs
- Specify the problem and set goals
- Make a commitment to change
- Take data and analyze causes
- Design and implement a program
✓Manage the situation ✓Manage the behaviour ✓Manage the consequences - Prevent relapse and make your gains last
what are self control programs also called?
self-management or self-modification
step 4 from a self-control plan: design and implement a program - Manage the antecedents
-Instructions= every self-modification program should include some self-instruction.
-Modeling
-Physical guidance
-Our immediate surroundings
-Other people= increasing contact with certain people and minimizing it with others.
-Time of day
-Motivating operations
Motivating operations
procedure of increasing/decreasing the desire for the reinforcer
> e.g. you want to eat cake, but you eat carrots before
Premack principle
= any activity that you are likely to perform can be used to reinforce a behavior that you are less likely to perform. You can use this strategy in self-control programs.
> First brush your teeth, then you can play your favorite video
> helpful to design and implement the treatment plan
How to prevent relapse due to antecedents?
-first of all recognize possible causes for setbacks
-Some setback antecedents can simply be avoided until you are better able to cope with them (e.g. going to a bar if you are an alcoholic).
-you have to anticipate on the unavoidable setback antecedents and take steps to cope with them.
-don’t dwell on the setback, but review the many occasions when you have stuck to your program
-desirable self-talk instead of counterproductive self-talk
