Nov. 20th: Mindfulness and Attention Management | Dec. 2nd: Mindfulness and Sport

Question 1

What characterizes a digital addiction?

(5)

Answer 1

A relationship with technology that:
* Creates interpersonal conflict
* Requires more exposer to feel effect (tolerance)
* Evokes withdrawl symptoms
* Always in our minds
* Leads to relapse

Question 2

What might be a better term for digital addiction?

Answer 2

Digital habit

Question 3

What are the characteristics of persuasive system design?

Answer 3

• Reduction
• Personalization/specialization
• Rewards
• Reminders
• Social comparison
• Competition
• Authority endorsment (celeberties)

Question 4

What is Reduction?

(characteristic of persuasive system design)

Answer 4

• A system is more persuasive when the effort needed to perform a target behavior is low
• Cue-outcome association: reward is easy to obtain so you do a lot of it

Like swiping

Question 5

What is personalization/specialization?

(characteristic of persuasive system design)

Answer 5

• A system that offers personalized content or services is more persuasive
• Leads to more ‘spontaneous joy’

EX: for you page

Question 6

What are rewards?

(characteristic of persuasive system design)

Answer 6

• Systems that reward target behaviors are more persuasive
• Rewards trigger dopamine

EX: likes, comments, shares

Question 7

What is dopamine and what is it related to? What is its relationship with digital habits?

Answer 7

• Dopamine is a neurotransmitter in the brain that plays a key role in reward, motivation, and regulating mood and movement
• Dopamine makes us seek more rewards

Question 8

What is a variable reinforcement schedule?

Answer 8

• Sometimes we get rewards from phone use, sometimes we do not (makes us constantly try and seek more)
• This principle is often applied in gambling

EX: slot machines giving you small wins every once in a while so you keep playing

Question 9

How can you harness dopamine and screens for good?

Answer 9

• Dopamenue
• Give yourself small bits of dopamine splcied into a work scheduel

Question 10

How can mindfulness help screen use?

Answer 10

• Become mindfully aware of our current behaviors
• Become mindful of which stategies work best for us

Question 11

What should we manage instead of our time? How?

Answer 11

• Attention, not time
• Make a gamplan and build rewards into it

Question 12

What does the research say about mindfulness and attention?

Answer 12

• Meditation + mindfulness can build/enhance neural pathways in the brain responsible for concentration and attention
• Mindfulness helps us maintain attention and stay on task

Question 13

Describe the Pomodoro Technique?

Answer 13

• Tomato technique
• 25 mins of work and 5 min break
• Repeat 4 times then take a longer break

Question 14

What is the rationale behind the pomodoro technique?

Answer 14

• Helps prevent unplanned task switching
• Releives discision fatigue
• Helps switch back to work faster after taking breaks

Question 15

Describe the Biwer study.

Answer 15

Had 3 groups testing pomodoro technique:
* Group 1 self-regulated breaks
* Group 2 took systematic long breaks (24 mins of work, 6 min break)
* Group 3 took systematic short breaks (12 mins of work, 3 min break)

Question 16

What does the Biwer study have to say about the pomodoro technique?

Answer 16

• No difference between groups in intended study time
• No difference between groups in actual study time
• When self regulated, study blocks and breaks were way longer
• Overall, pomodoro technique helped participants feel less fatigue & distracted, and they felt more concentrated & motivated

Question 17

What is a dopamine menu and how might it help us mindfully spend breaks?

Answer 17

• Helps us determine breaks ahead of time
• Lets us choose less distracting/involved breaks
• Can help our leisure activities become more restorative

Question 18

How can we bring mindfulness to our leisure to improve the experience?

Answer 18

• Leisure is supposed to be restorative
• Approach leisure activities with open mind, dont foucs on outcome
• Incorperate mindfulness-promoting activities into leisure time (ex: meditation)

Question 19

Describe the study by Hood & Carruthers.

Answer 19

• A strengths-based therapeutic recreation service delivery model called the Leisure and Well-Being Model (LWM)
• Model is designed to facilitate peoples’ development of skills, knowledge, and resources essential to well-being
• Goal is to increased positive emotion, the development and expression of knowledge/skill, and well-being

Question 20

Think about how social media is designed in ways that promotes mindlessness.

Answer 20

• Easy Cue-outcome tasks (1 swipe = reward)
• Personalization to induce ‘spontaneous joy’
• Easy access to dopamine

Question 21

Think through how you can combine what you know about mindfulness and managing screen time to support your well-being?

Answer 21

• Take breaks from screens to participate in mindful activities
• Manage your time on screens (apps shut off after certain times)
• Mindfulness can help us break our digital habit by becoming aware of our behavior and what works best to help us change said behavior

Question 22

Describe ways you can incorporate mindfulness into your leisure.

Answer 22

• Remain in present moment during leisure time
• Incorperate breathing exercises or yoga into leisure time (mindful activities)
• Approach leisure activities with a relaxed and open mindset

Question 23

How can meditation improve concentration and attention at the brain level?

Answer 23

Meditation + Mindfulness can build/enhance neural pathways in the breain responsible for concentration and attention

Question 24

What does the research say about mindfulness and work engagement?

Answer 24

Postive corrrelation between mindfulness and engagement at work

Question 25

What are three ways we can improve our concentration and attention at work?

Answer 25

1. Manage attention, not time
2. Make a gamplan
3. Build rewards into your daily life

Question 26

What is time management?

Answer 26

Analyzing how we use our time, and blocking off certain hours for certain tasks

Question 27

What is attention management?

Answer 27

The art of focusing on getting things done for the right reasons, in the right places at the right moments

Ig just getting shit done when ur supposed to get shit done because shit needs to get done

Question 28

What is an attention audit and how do you do it?

Answer 28

• An exercise to evaluate what you spend your attention on in your day-to-day life
• Identify the activities, people, and thoughts that consume mental focus, and then analyze whether these align with your goals

Question 29

What are the four quadrants of attention management for productivity?

Answer 29

• Day dreaming
• Reactive + distracted
• Focused and mindful
• Flow state

Order: bottom left, top left, bottom right, top right

Top left is low attention low control and bottom right is high control high attention

Question 30

How can mindfulness help athletes?

Answer 30

It teaches them to:
* Live in the present
* Handle emotions
* Enjoy the journey

Question 31

How can athletes apply mindfulness during sport?

(3)

Answer 31

• Practice mindfulness during practice
• Apply skils learned to stay calm and focused in game
• Prepare both mind and body before competition