Mid-Term Flashcards
7 Components of Wellness (Wellness Wheel)
physical intellectual emotional spiritual social occupational environmental
Levels of health from top to bottom (4 levels)
State of health
lifestyle/behavioral level
Psychological/motivational level
Spiritual/Being/Meaning Realm
5 basic constructs that make up health behavior
Intrapersonal factors Interpersonal factors Community norms Institutional policies Public policy/laws
One of the five basic constructs that make up health behavior. Based on knowledge, beliefs, genetics, etc.
Intrapersonal factors
One of the five basic constructs that make up health behavior. Based on relationships and their influences.
Interpersonal factors
One of the five basic constructs that make up health behavior. Based on cultural/community values/acceptance.
Community norms
One of the five basic constructs that make up health behavior. Based on what institution/locailty will/won’t allow.
Institutional policies
One of the five basic constructs that make up health behavior. What society accepts/penalizes - smoking, seat belts, speeding, etc.
Public policy/laws
A self-help approach that views successful lifestyle change as possible, but only with considerable planning.
Biopsychosocial Model
6 stages of behavioral change.
Precontemplation Contemplation Preparation Action Maintenance Termination
S.M.A.R.T. goals
Specific Measurable Attainable Relevant Timely
10 most important happiness emotions
GA J.A.I.L. S.H.I.P. Gratitude Awe Joy Amusement Interest Love Serenity Hope Inspiration Pride
Is it possible to make yourself happier? (3 aspects)
Genetics
Life circumstances - age, gender, ethnicity, income…
How one thinks and acts
Percentages of impact the three factors have on whether or not a person can make themselves happier
50% Genetics
10-20% Life circumstances
30-40% How a person thinks and acts
Seven Principles - happiness precedes important outcomes
The Happiness Advantage
Seven Principles - We can adjust our MINDSET in a way that gives us the POWER to be more fulfilled and successful.
The Fulcrum (mindset) and The Lever (power)
Seven Principles - Retrain our brains to spot patterns of possibility so we can see and seize opportunity rather than stay stuck in a pattern that focuses on stress, negativity and failure which sets us up for failure.
The Tetris Effect
Seven Principles - Finding the mental path that not only leads us up out of failure or suffering, but teaches us to be happier and more successful because of it.
Falling Up
Seven Principles - Regain control of emotions that hijack our brain by focusing first on small, manageable goals, and then gradually expanding our circle to achieve bigger and bigger ones.
The Zorro Circle
Seven Principles - By making small energy adjustments (lower/raise activation energy), we can reroute the path of least resistance and replace bad habits with good ones rather than run out of our limited willpower and fall back on old habits.
The 20 Second Rule
Seven Principles - Invest in friends, peers and family members to propel forward.
Social Investment
____ make change possible by freeing us from ______ _____ and using self-control.
Habits
Decision making
We generally seek changes in one of ___ areas.
7
The four tendencies.
How we respond to expectations.
Upholder
Questioner
Obliger
Rebel
Responds readily to outer and inner expectations
Upholder
Questions all expectations. Meets expectations if they make sense.
Resists outer expectations/meets inner expectations
Questioner
Meets outer expectations, but struggles to meet expectations they impose on themselves
Obliger
Resists all expectation - outer and inner alike.
Rebel
Three paces people prefer to work.
Marathoner
Sprinter
Procrastinator
Should remember that spending $ to support a good habit is worthwhile.
Underbuyer
Should remember that buying lots of stuff isn’t enough to establish a good habit.
Overbuyer
If we believe someone is watching we behave differently
Accountability
The miracle isn’t that you finished…
The miracle is that you had the courage to start.
The 20 Second Rule
Changing the barrier by just 20 seconds can change the habbit.
Activation energy
Lower activation energy for habits you want to adopt.
Raise the activation energy for habits you want to avoid.
An extremely powerful, effective strategy, but practically impossible to invoke on command It’s something that happens to us
The Lightning Bolt
All or nothing habits type of person
Abstainer
Indulging moderately helps this type for habits.
Moderator
People spend about ___ of their waking time resisting temptation.
1/4
Most common temptations…
Eat
Sleep
Leisure
Sexual urge
I want to avoid McDonald’s french fries. So, “I no longer eat McDonalds, period. This is an example of….
Safeguarding
Safeguarding sets up boundaries which remove ______ _____ from decisions.
Internal debate
Once a good behavior is broken, we act asthough it doesn’t matter whether it’s broken by a little or a lot
“What the hell phenomenon”
Safeguards against impulsive decisions, but works best when made for something memorable.
Planned Exception
With a little enginuity, we find a _________ which allows us to indulge in a bad habit.
Loophole
We give ourselves permission to do something bad because we have been good.
Moral Licensing Loophole
“Now doesn’t matter because we are going to start good habits tomorrow.”
Tomorrow Loophole
We pose two activities in opposition, as though we have to make an either/or decision, when in fact, the two aren’t necessarily in conflict
False Choice Loophole
We argue that circumstances force us to break ahabit, but often, we have more control than we admit
Lack Of Control Loophole
Using “apparently irrelevant decisions”we make a chain of seemingly harmless decisions that allow us to covertly engineer the very circumstances that we’ll find irresistible.
Arranging To Fail Loophole
We tell ourselves that for some reason, this circumstance “doesn’tcount”
“This Doesn’t Count” Loophole
We make assumptions that influence our habitsand many of those assumptions become less convincing under close scrutiny.
(can’t study until this whole apt is clean)
Questionable Assumption Loophole
We tell ourselves we’re acting out of consideration and making generous, unselfish decisions.
Concern for Others Loophole
Disguised as an embrace of life or an acceptance of self, so that not pursuing the habit seems life-affirmin.
“I’m a leader and do things my own way. So, I’m not going to follow everyone else with that habit.”
Fake Self-Actualization Loophole
When we consider our actions, it’s clear that any one instance is almost meaningless, but the sum ofactions is meaningful.
Going to the gym ONE time and then giving up because you don’t notice results.
“One-Coin” Loophole
We’re _______ _______ when we do something for an external reward or to avoid external punishment.
Extrinsically Motivated
We’re _______ ________ when we pursue an activity for its own sake.
Intrinsically Motivated
We are far more likely to stick to a behavior when we draw on ________ motivation.
Intrinsic
Problem with a reward.
It marks a stopping point/finish line that all too often becomes a permanent stop.
Clarity of these two aspects make one more likely to stick to a change in habit.
Values and Action (one expects of themself)
3 modes for supporting/opposing other people’s healthy habits
Reverse - press others to reverse out of a healthy habit
Neutral - go along with the habit/support whatever they do
Drive - add energy and propulsive force to their habit
Attracted by the idea of “LESS,” of emptiness, bare surface and shelves, few choices, a roomy closet.
Simplicity Lovers
Attracted by the idea of “MORE,” of overflow, of addition, of ampleness, of a full pantry. They always want more than enough.
Abundance Lovers
Love the feeling of bringing a project to completion, and they are determined to use the last drop in the shampoo bottle.
Finisher
Thrill to the excitement of launching a new project, and find pleasure in opening a fresh tube of toothpaste.
Opener
A habit becomes easier as it becomes familiar; rereading the same book or watching the same movie over and over is more appealing than trying a new one.
Familiarity Lover
Do better with short-term activites. The same thing day after day feels “stale.” Get a “buzz” from trying NEW things.
Novelty Lovers
Adopt a habit better when they start with modest, manageable steps.
(tiny habits)
Small Steps
People do better when they’re very abitious. It is easier to make a major change than a minor change. If a habit changes very gradually, they may lose interest.
Big Steps
Four most important strategies to help change habits.
Monitoring
Foundation
Scheduling
Accountability
A small pleasure or indulgence that we give to ourselves just because we want it. We don’t have to be good to get it, we don’t earn it or justify it.
Strategy of Treats
The strategy of coupling two activities - one that you need or want and one that you don’t particularly want to do to accomplish both activities.
Pairing
Working on habits and happiness is meant to construct everyday life with loving relationships, productive work, energy, health, fun, enthusiasm, and engagement, with as little regret, guilt andanger as possible.
Everyday Life in Utopia
