Self-Management & Willpower

Question 1

Self-Management

Answer 1

Engagin in 1 behavior to control/prevent the occurence of a target behavior OR the personal application of behavior change procedures that produces a desired change in behavior

• self-modification, self-regulation, self-control programs, willpower, self-discipline

Question 2

2 response conceptualization of self-control

Answer 2

1. Controlling response
2. Controlled response

Question 3

Controlling response

Answer 3

Behavior that influences furutre occurance of the controlled response (Self-management behavior)

Question 4

Controlled response

Answer 4

The behavior that you want to change (Target behavior)

Question 5

Goal-Setting

Answer 5

Explicitly determining the criterion level of the target behavior and the timeframe for achieving it

Question 6

SMART Goals

Answer 6

Specific
Measurable
Achievable
Relevant
Time-bound

Question 7

Self-Motivating

Answer 7

Person observes and records their own behavior as it occurs

Question 8

Manipulating Antecedents

Answer 8

Antecedent interventions

Question 9

Behavioral Contract

Answer 9

Written document that specifies and defines the target behavior, what/how data is collected, time-frame etc.
- Formal commitment to your goal

Question 10

Self-Administered Consequences

Answer 10

Manipulating reinforcers and punishers
- self-punishment

Question 11

Social Support

Answer 11

Other people serve as cues for the target behavior/provide natural reinforcers

Question 12

Self-Instructions

Answer 12

Tell yourself what to do, how to do it, when to do it etc.

Question 13

Self-Praise

Answer 13

Statements of affirmative evaluation of your behavior

Question 14

How to use Self-Management

Answer 14

1. Decide to engage in self-management
2. Define target behavior & competing behaviors
3. Set goals
4. Self-monitor
5. Functional assessment
6. Chooses self-managements strategies
7. Evaluate change
8. Reevaluate strategies if necessary
9. Implement maintenance & generalization strategies

Question 15

Willpower

Answer 15

Positive life outcomes are associated with 2 characteristics (Intelligence & self-control)

Question 16

Hofmann et al. (2012)
Desires

Answer 16

• Participants contace=ted at random times asked to report if they were experiencing a desires
• Most common were eating, sleeping, leisure and sex
• Conclusion: self-control fluctuates

Question 17

Roy Baumeister et al. (1998)
Radish experiment

Answer 17

• Participants sat at a table with a bowl of radishes & a plate of cookies. Room smelled of cookies.
• Participants were asked to eat 2-3 radishes OR 2-3 cookies and then were asked to do impossible geometric problems.
• Conclusion: Ego Depletion: After exerting self-control on 1 task, you will be less effective on a subsequent self-control task (like how a muscle gets tired)

Question 18

Baba Shiv & Fedorikhin (1999)
Cake VS Fruit Salad

Answer 18

Group 1= 7 digits #
Group 2= 2 digits #
Participants taken to another room and passed by a cart with 2 snack (Cake & Fruit Salad)
Group 1= 59% Cake
Group 2= 37% Cake
- Conclusion: Remembering 7 digits requires more cognitive resources (reduces willpower)

Question 19

Vohs et al. (2008)
1°C water

Answer 19

PART 1
Rating group: Asked to rate products 1-5
Forced Choice group: Which product would you choose?
PART 2
Test self-control (Hold arm under 1°C water as long as possible)
Rating group: 67.4 seconds
Forced-Choice group: 27.7 seconds
- Conclusion: Decision Fatigue: Making decision reduced willpower

Question 20

Gailliot et al. (2007)
Milkshakes

Answer 20

Milkshake group: full-fat
Low-fat group: half-and-half
Control gorup: Read boring stuff
Results= Milkshake groupS outpreformed control group
- Conclusion: blood glucose increases self-control

Question 21

DeWall et al. (2011)
Glucose & willpower

Answer 21

Double blind test
-Glucose= sweetened w sugar
-Placebo= sweetened w Splenda
PART 2 (Test Reaction Time)
Placebo group became more aggressive than Glucose

Question 22

How to temporarily boost willpower
(short-term)

Answer 22

Consume glucose, simple carbs, protein, complex carbs

Question 23

Oaten & Cheng (2006)
Exercise

Answer 23

• Participants preformed 2-month program of physical exercise (requires willpower)
• INCREASES willpower LONG-TERM
• Decreases stress
• Increase emotional-control, healthy eating

Question 24

Precommit

Answer 24

Prevent yourself from engaging in undesirable behaviors

• ex: lower credit card limit, don’t buy unhealthy snacks

Question 25

What makes people have HIGH self-control?

Answer 25

• Use it EVERY DAY
• Make it into strong, beneficial, automatic habits
• They do not need to expend willpower as often
• Resisting temptation becomes unecessary (Unneeded)