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PSYCO 282 Final > Self-Management > Flashcards

Self-Management Flashcards

1
Q

What is self-management?

A

engaging in one behaviour to prevent/control the occurrence of a target behaviour
- alters the A and C of target behavior
- goal is to decrease or eliminate behavioral excess so that neg outcome does not occur

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2
Q

Self-management involves conflict:

a) of long term contingencies
b) of short term contingencies
c) between long term and short term contingencies

A

c) self-management involves conflict between short term and long term contingencies

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3
Q

what is one word that summarizes “conflict between short term and long term contingencies”?

A

willpower (or self-discipline)

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4
Q

What are Skinner’s 2 self-control responses?

A

controlling behaviour and controlled behaviour

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5
Q

what is the controlling behaviour in self-management procedures?

A

the self management behaviour; behaviour that influences the future occurrence of the controlled behaviour/response

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6
Q

what is the controlled behaviour in a self-management program?

A

the target behaviour; behaviour that you want to change

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7
Q

what are 7 types of self-management strategies?

A
  1. goal setting
  2. self-monitoring
  3. manipulating antecedents
  4. behavioural contract
  5. self-administered consequences
  6. social support
  7. self-instructions and self-praise
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8
Q

in goal-setting, goals should be S.M.A.R.T. ; what do these letters stand for?

A 
S = specific
M = measurable
A = achievable
R = relevant
T = time-bound
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9
Q

True or False: in goal-setting, “achieving the goal” can act as the reinforcer

A

TRUE

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10
Q

what is antecedent interventions?

A

modify the enviro in some way before the target behavior occurs to influence the future occurrence of target behavior
- present the S^D or cues for desirable
- remove S^D or cues
- arranging EO or AO
- increase or decrease response effort

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11
Q

In self-monitoring, what is “reactivity”?

A

reactivity - target behavior changes in response to the self-monitoring

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12
Q

What is a behavioural contract and how is it relevant to self-management?

A

behavioral contract = written document of ABCs with specific goals and details
relevance: formal way of committing to a behavioural goal

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13
Q

True or False: to apply a behavioural contract, you only need yourself

A

FALSE - a behavioural contract requires a self-management partner or contract manager

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14
Q

short-circuiting the contingency?

A

person arranges a reinforcer for a target behavior but takes reinforcer without first engaging in the target behavior or when person arranges a punisher for target behavior but does not implement punisher after engaging in target

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15
Q

social support

A

significant others in their life provide natural context or cues for occurrence of target behavior or when naturally provide reinforcing consequences for occurrence of target

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16
Q

What is bootleg reinforcement (in terms of self-administered consequences)?

A

reinforcer provided even when the target behaviour is NOT performed

17
Q

True or False: positive self-talk is linked to depression

A

FALSE - negative self-talk (self-criticism) is linked to depression

18
Q

What are the 9 steps of using self-management?

A
  1. DECIDE/choose to engage in self-management
  2. DEFINE target behaviour and competing behaviours
  3. set GOALS
  4. SELF-MONITOR
  5. FBA (functional assessment)
  6. choose SELF-MANAGEMENT STRATEGIES
  7. EVALUATE change
  8. if necessary, RE-EVALUATE self-management strategies
  9. implement MAINTENANCE/GENERALIZATION strategies
19
Q

What 2 characteristics are consistently associated with positive life outcomes?

A

intelligence and self-control

20
Q

Explain what happened during the radish experiment?

A
  • 2 groups: radish-eating group and cookie-eating group
  • both groups exposed to cookie smell while eating their respective foods
  • both groups perform an IMPOSSIBLE geometric tracing task after eating
  • radish group gives up faster than cookie group
21
Q

what principle does the radish experiment contribute to?

a) ego depletion
b) decision fatigue

A

a) ego depletion

22
Q

what is ego depletion?

A

after using self-control on one task, you will have less self-control on the next task (i.e. deplete self-control)

23
Q

Explain what happened during the memory experiment? what does it tell us about willpower?

A
  • 2 groups: 7-digit group and 2-digit group (groups had to remember that many digits)
  • each group asked to choose a reward if they passed the memory test: cake vs. fruit salad
  • 7-digit group mostly chose cake; 2-digit group mostly chose fruit salad
  • conclusion: cognitive resources required for remembering more digits REDUCES willpower for RESISTING temptation of cake
24
Q

Explain what happened during the choice/rating experiment?

A
  • 2 groups: rating group and forced-choice group
  • both groups given a self-control test after choice test
  • forced choice group lasted longer
25
Q

what principle does the choice/rating experiment contribute to?

a) ego depletion
b) decision fatigue

A

b) decision fatigue

26
Q

True or false: blood glucose depletes willpower/self-control

A

FALSE - blood glucose INCREASES willpower/self-control

27
Q

Categorize the following into “temporarily boost willpower” and “strengthen willpower in the long term”:

  • consume glucose
  • rest/relax/meditate
  • keeping track of your eating
  • regular exercise
  • smoking and drinking less
  • consume protein
  • studying more
  • washing more dishes
  • speaking in complete sentences and without swearing
A

short term: consume glucose, consume protein, rest/relax/meditate

long term: keep track of eating, regular exercise, smoking and drinking less, studying more, washing more dishes, speaking without swearing

28
Q

explain the strength model of self-control

A

just like a muscle, willpower becomes stronger the more you use it

29
Q

True or False: people who have strong willpower use it a lot every day

A

FALSE - people who have strong willpower have created strong automatic HABITS, so they don’t need to expend willpower throughout the day

30
Q

what are the pros and cons of the strength model of self-control?

A

pro: reliable experimental support and evidence

cons:

1) does not explain WHY people may resist/give in to temptation
2) alternative explanations may account for willpower effects (e.g. MOTIVATION…can money as an incentive push you to overcome ego depletion?)

31
Q

True or False: top-down effect is associated with cognition (money) and bottom-up effect is associated with physiology (blood sugar)

A

TRUE

32
Q

what is the “what the hell effect”? provide an example

A

not overreacting to a lapse in self-control

e.g. you go over your daily calorie limit, but you continue to eat anyways (don’t overreact to it)

33
Q

True or False: aggression decreases as ego depletion increases

A

FALSE - aggression increases with ego depletion

34
Q

True or False: blood glucose drops after exerting self-control

A

TRUE

35
Q

temporal discounting or delay discounting

A

the longer the delay between B and C, the less likely the C will fxn as a reinforcer
- immediate is the best

PSYCO 282 Final (9 decks)

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