Unit 5 New Year's Eve Resolutions Flashcards
What does the Norcross et al. (1990) study demonstrate about New Year’s resolutions?
That most people fail to achieve their new years resolution
What is self-control? Identify and describe the three ingredients of successful self-control.
Self control = The capacity to alter or over-ride one’s typical way of responding
3 ingredients for successful self-control
- Standards : Clear and specific goal setting
- Monitoring : Are we making improvements and make adjustments as needed
- Strength: Do we have the capacities to achieve this.
What is an effective standard for setting goals? What are common mistakes people make when setting goals
SMART goals! People often made the mistake of setting goals that are too ambiguous, that are in too many different domains, too many goals set in the first place, not measurable, etc.
What are SMART goals? Be prepared to identify examples
Make goals that are:
Specific
Measurable
Achievable
Realistic
Time-bound
According to Dr. Koestner, which self-control component has the largest influence? What are the three strategies he suggests to overcome self-control limitations?
Self-Control resources has the largest influence over our self-control – we have a limited supply
To overcome self-control limitations we should
1. Select goals that wont require so much self-control
2.Make goal pursuit automatic
3. Outsource the demands of goal pursuit to our friends
What does it mean for a goal to be autonomous? Give examples of autonomous and controlled reasons for pursuing a goal
An autonomous goal is one where we feel a sense of ownership and personal endorsement – one that reflects your interest and core values
Autonomous: want to, get to
Controlled: have to, got to
What does Dr. Koestner’s research on autonomy and goal progress show?
Goals connected to interest and meaning will be the ones we progress and succeed in – we are less likely to give up when we hit a roadblock
Why does selecting autonomous goals help?
Autonomous goals are easier to achieve because you need less self-control to achieve it – we are less prone to distraction when we are doing something we enjoy.
What are implementation plans? Why are they effective? What makes for an effective implementation plan?
Implementation plans are If-then plans – If situation Y arises, I will initiate goal-directed behaviour X
They are effective because they help us deal with obstacles and distractions so that nothing is unanticipated.
Good implementation plans do not require a lot of brain power – they should be automatic
