Week 1 Flashcards
Generating personal goals are interesting
Because?
Often we do not reach our goals.
Clear in ny resolutions
Most people wnt more drive motivation energy
Say for
Them
Or
Their son. Lol 40%
Ny resolutions are intesting
Salient enough as we ask, did I succeed in that?
Just set same one next year.
It takes 5-7 times setting same resolutions / (goals) tracking process to succeed. Serious resolute resolved about.
Ex. Smoking, weight, exercise
Koestner’sFailedNYResolutions
Watchonly1hrofTVperday LearnFrench GotochurchonSundays Write1hrperday WashhandsateveryopportunitySaygoodbyetopeople
K’sSuccessfulResolutions
Exercise5daysperweek–after4tries
Drink8glassesofwaterperday–after3tries
DoaTriathlon–after2tries(OlympicDistance)
Norcross study, call in goal. Specific goals.
1/4 after a week, tapers, then not good at all after a year or two years.
Predictors, felt ready, and confident, not so much desire to change.
Reasons for failure
Forgot(10%)
• LackWillPower(24%)
• DeliberateDecisions(30%)
• FactorsBeyondmyControl(36%)
Self-Control Theory
3 parts?
Thecapacitytoalterorover-rideone’stypicalwayofresponding
IngredientsofSuccessfulSelf-Control:
Stop habitual and then do something different
Successful self control ingredients
Standards: starting point. Aware of goal.
Ambiguous goals hard to keep standard. Must be clear specific and un conflicting, clarity, specificity and lack of conflict.
Monitoring:
Strength: inner resources to push yourself. Unique to baumeister argument. Critical component. Limited resource
Limits of self control, this summer I chose nutrition instead of music. Hmmm
New task requiring. A lot of self control and energy means
Slippage in other areas
Ex. Baby
Most of us are maxed out in self control
State things as something you want to
Approach,
Leads to approach, engage, and involve the idea
Smart goals dr pihl program
Specific,
Measurable
Achievable (Approach (vs avoidant) oriented) level
Realistic assesment of own abilities (readiness confident having abilities) self efficacy
Time frame
But these are only a starting point
Summary
Weseektomotivateourselvesbysettinggoals.
• Wetypicallyfailbecauseofproblemswith:
– standards
– monitoring
– self-regulatorystrength
• Twoimportantpsychologicalfactorstoconsider:– readiness
– self-efficacy
Self efficacy
Attention, effort, persist, more resilient of this is higher.
Specific to tasks.
May be equal to another person, but you see youself as higher or lower.
Not self esteem, that is a broader term.
K 3 things going beyond smaart
Expand self control resources.
Must accept we are all probably at limits of self control
(1) Select or develop autonomous goals; connect with who we are.
Self set and endorsed , do not feel alienated. Therefore needing less sc
(2) Support goal with implementation plans. Cognitive work.
(3) Borrow resources from friends & family. Outsource, delicate! Like in gtd
Measuring goals
•Sense of ownership and personal endorsement.
•Operationalized as the extent to which a goal reflects your developing interests and core values (versus something you feel compelled to do by external or internal
0
Autonomous Reasons:
“because I really believe its an important goal to have.”
“because of the fun and enjoyment the goal offers.”
Controlled Reasons:
“because somebody else wants me to.”
“because I would feel guilty if I didn’t.”
Sheldon study
Autonomy and goal progress.
Most ppl 50/50 autonomous/controlled
Autonomous goals, more likely to succeed.
Improvement in adjustment, progress on goals means feeling happier. Bette function. Opposite of course is true.
R = .2
K hunch
Failed goals are ones felt controlled. Guilt motivated
Succeed at autonomous ones.
Practise guitar, sight reading, etc, guilt oriented. For me.
Kids ny resolutions
What we can learn about my resolutions
Appeal to superiors it seems.
But even older ppl, self initiated but not self endorsed.
This means ex should
•1. Have I reflected on why I am pursuing this goal?
•2. Is this goal in tune with my self?
•3. Can I make it in tune with my self?
Should reflect on goals in November or early dec.
Think autonomy, and course selection!
Hmm interesting
Water bottle story, implementation plans.
Place in sight, in mind.
Gollwitzer & Sheeran, 2006
Read article
•Holding a goal intention does not guarantee goal achievement because people may fail to deal with self-regulatory problems during goal striving.
•Interference from other planned and unplanned goals;
•Unanticipated obstacles and distractions.
Solution to problem of striving, implementation plans, ~> automatic,
Allow new habits.
If-then plans that connect good opportunities to act with cognitive or behavioral responses that are effective in accomplishing one’s goals.
If situation Y arises,
I will initiate goal-directed behavior x
What versus when, where, and how.
Goal is only what
Implementation plans lead to r
.33 wow
In success of goals.
Self control PSYC patients, those who have problems, they particularly benefitted from process of implementation plans.
Self report and objective same!
Type of goal does not matter.
Difficult goals especailly better set with implementation plans.
Individual implementation plans art form
- Will it make things automatic, mindless?
* Will it be personally friendly?
2 kinds of support
Directive support – provision of positive guidance and encouragement.
“my friend reminds me what I need to be doing”
Autonomy support – support framed as empathic, perspective-taking.
“my friend understands how I see my goals.”
Developed scales
Autonomy support, empathic, listening, without directives. (Though not bad,) did better.
Over time, change how your fame goal pursuit, autonomous becomes more personal.
Autonomy, implement, and others reframed as
Why?
How?
With whom?
