Midterm Flashcards
How many people fail at new years goals?
80% (after a year)
What are the 4 most common reasons for failure?
- Forgot (10%)
- Lack will power (24%) –> prof thinks most accurate
- Deliberate decision (30%)
- Factors beyond my control (36%)
What is self-control?
The capacity to alter or override one’s typical way of responding
What are the ingredients for successful self control?
- Standards
- Monitoring
- Strength (self-control)
What are SMART goals?
- Specific
- Measurable
- Achievable (under your control)
- Realistic
- Time-framed (distal vs proximal)
What are athletes problems with goals?
Athletes set too many goals
- They are very good at raising their goals, but they’re not good at lowering their goals
How can we reach more of our personal goals?
- Don’t pursue too many goals at the same time
- Frame our goal pursuits in a SMAART way
- Try to boost your beliefs of self-efficacy
- Augment the goals with implementation plans
What is mental contrasting?
Think about the positives of what could come out of reaching your goal and then think about the obstacles that are in your way
What is self-efficacy?
Beliefs about your ability to successfully perform certain actions
- Not self-esteem
- Not actual ability
What are the benefits of self-efficacy?
- Focus your attention more effectively
- Exert more effort
- Optimism in face of obstacles
What is an implementation plan?
If-then plans that connect good opportunities to act with cognitive or behavioural responses are effective in accomplishing one’s goals
If you want to keep your resolutions, you should:
- Find social support
- Make your goal public
What is self-determination theory?
Suggests that people are motivated to grow and change by three innate and universal psychological needs:
- Relatedness: needing to feel meaningfully connected to at least some other people
- Competence: needing to feel that one can do things well or at least improve in one’s abilities
- Autonomy: needing to feel that one owns and agrees with one’s behaviour
Explain the personal goal paradigm
(1) Select a start point
(2) Assess 3 personal goals using Emmons Personal Striving Method
(3) Assess goal progress across waves
(4) Assess goal motivation and goal support across waves
What is an autonomous goal?
The extent to which a goal reflects your developing interests and core values (vs something you feel pressured to do)
What is a controlled goal?
Goals that we feel we ~should~ do
What are action crises?
Torn between continued goal engagement and disengagement
What is directive support?
supplying positive guidance and encouragement
What is autonomy support?
support framed as empathic, perspective-taking
What kinds of goals are associated with relying on parents?
- Important
- Demanding (high challenge/lower skill)
- Lower in personal autonomy
What is the effect size of:
Highly autonomous goals are associated with significantly greater success rates both across people and across goals
0.23
When does ego depletion occur?
When we feel controlled about our goals
What is the correlation of:
People in self-efficacy boost condition had higher self-efficacy and better attainment of their goals
0.39
What is the correlation between implementation plans and goal success?
0.33