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.”
