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
What is transendence?
seeing beyond the immediate stimulus environment by focusing on more long-range goals that are higher in value
What is misregulation?
Exerting self-control in a way that fails to bring about the desired results because the efforts are misguided or wasted
• Types:
- Misunderstood contingencies (ex: unrequited love)
- Trying to control the uncontrollable (ex: choking in a performance setting)
What is ego control?
extent to which impulses and feelings are expressed or suppressed
What is the goal action plan of gymnasts?
- Focus attention
- Give effort
- Persist
What are the 3 main reasons for unrequited love?
- Falling upward – falling for someone who is more attractive and desirable than you
- Intrusion of romantic feeling into a platonic friendship
- Transition from casual dating into serious, possibly exclusive romance
What is the goal action sequence?
selection –> engagement –> disengagement
Explain the goal adjustment scale
Goal disengagement:
- reduction of effort
- withdrawal from commitment
Goal reengagement:
- identification of goals
- commitment to goals
- pursuit of goals
What is flow?
A sense of effortless action felt in moments that stand out as the best in our lives
What are the components of flow?
- Clarity of goals (clear and specific)
- Immediate feedback
- Challenges and skills are matched
- Absorbed in the task (you’re not thinking about the self)
- Sense of personal control
- Altered sense of time
How does TV play on the orienting response?
if the display stays the same, we will look away; but if it changes, we’ll look back
How does TV play on negative conditioning?
when we stop watching TV, we become anxious, so we turn the TV back on
What are Kube and Cz’s recommendations for watching TV?
- Don’t try to give up TV totally
- Watch with other people
- Be a discriminating (productive) viewer
What is expert performance?
Consistently superior performance on specified set of representative tasks for the domain that can be administered to any subject
What is expertise most common in?
- Sports - 52%
- Music - 22%
- Fine arts - 15%
- Language arts - 11%
What is deliberate practice?
Individualized training on tasks selected by a qualified teacher
- Purposeful with a specific goal to improve
- Creation of mental representations, allowing you to improve
- Designed to push you beyond your current level
What is naïve practice?
doing repeatedly and expecting repetition to result in improvement
What is purposeful practice?
Practice that is goal-oriented, thoughtful and focused
- Well-defined specific goals
- Focused – requires full attention
- Involves feedback
- You must get out of comfort zone
What is the monotonic benefits assumption?
performance is a monotonic function of the amount of deliberate practice accumulated since these individuals began deliberate practice in the domain
What is accumulated deliberate practice?
amount of weekly practice at which individual began
What does mastery of a domain require?
mastery requires around 10 years of essentially full-time preparation, which corresponds to several 1000’s of hours of practice
What does mastery of a domain require?
mastery requires around 10 years of essentially full-time preparation, which corresponds to several 1000’s of hours of practice
Explain the difference between Gardner and E & C’s views on talent
- Gardner: students differ enormously in one another in the skill and ease with which they can perform
- Ericsson and Charness: prefer to attribute the development of prerequisite abilities to extensive prior experience and relevant training
What are the 4 basic requirements of Terry Orlick’s model of sport excellence?
- Talent: if you don’t have natural talent, you won’t make it to the top
- Effort: deliberate practice
- Simulation: you have to prepare for the exact conditions of where you compete
- Mental skills
What are hopefuls?
top 5 in the world in a specific discipline
What does psychological skills training involve?
- goal setting
- arousal regulation
- visualization
- self-talk
What are the methods for arousal regulation?
- I know it list: 10 things that you know about yourself that are going to help you
- Specific and consistent routine
- Refocus strategies
What are the methods for self-talk?
- Describe accomplishments
- “I have prepared well”
- “Endure the pain”
Since 2002, what percentage of Canadian hopefuls won medals?
60%
What is the self-efficacy theory?
You can be persuaded to increase your beliefs in self-efficacy when a trusted authority tells you that you have great ability
- High SE leads to better performance, so this won’t hinder genius kids’ development
What is the expectancy theory?
if you create a positive expectancy, it becomes a self-fulfilling prophecy
- People will begin to act in ways that make that expectation come through
What is the reinforcement theory?
praise is considered a social reinforcer, so praise will increase the frequency of that behaviour
What are the similarities and differences between deliberate practice and flow?
Similarities: - Goal-oriented - Requires complete attention - Find ways to measure progress - Beyond the comfort zone Differences: - Play at the edge of our capabilities (C) - Suffer at the edge of our capabilities (E)
Explain the typical stages of involvement
Phase 1: exposure and playful interaction (before 8 years of age)
Phase 2: moderate skill building (internalization)
Phase 3: intensive preparation toward expertise
What is the flow method?
- Overall goal + as many subgoals as possible
- Find ways to measure progress
- Concentrate and make finer distinctions regarding challenge
- Develop new skills
- Keep raising the stakes when it becomes boring
What does autonomy support result in?
- Greater goal progress over time
- Greater well being
- Better relationship satisfaction
What do higher processes involve?
- Longer time spans
- More extensive networks of meaningful associations
- More distal and abstract goals
Under what basic needs do most of our goals fall under?
Most of our goals are achievement-oriented
What are the two necessary parts of goal disengagement?
There has to be an active reduction of effort and an active withdrawal of commitment
