Week 5 Flashcards
According to Self-Discrepancy Theory what is: the persons beliefs about the qualities that they poses right now
Actual self
Ought self
Ideal self
Actual self: the persons beliefs about the qualities that they poses right now
Self regulation is about the degree of discrepancy between different aspects of the self
Comparisons between ‘actual’, ‘ideal’, & ‘ought’ selves
According to Self-Discrepancy Theory what is: who we think we should be, how we think we should operate (values)
Actual self
Ought self
Ideal self
Ought self: who we think we should, how we think we should operate (values)
Self regulation is about the degree of discrepancy between different aspects of the self
Comparisons between ‘actual’, ‘ideal’, & ‘ought’ selves
According to Self-Discrepancy Theory what is: our ultimate goal, how we would like to be
Actual self
Ought self
Ideal self
Ideal self: our ultimate goal, how we would like to be
Self regulation is about the degree of discrepancy between different aspects of the self
Comparisons between ‘actual’, ‘ideal’, & ‘ought’ selves
More perceived discrepancies between actual & ideal self is related to ….
Less perceived discrepancies between actual & ideal self is related to …
- positive emotion
- negative emotion
More perceived discrepancies between actual & ideal self is related to negative emotion
Less perceived discrepancies between actual & ideal self is related to positive emotion
Size of discrepancy affects the sense of self, “the can self” and feeling of self-efficacy
self-efficacy - confidence in an individuals ability to do something
According to Self-Control theory: What is, positive emotions relate to how quickly that discrepancy is being reduced and how quickly we are making progress
rate discrepancy reduction
size of discrepancy
rate discrepancy reduction
Self-Control theory
- Self regulation is all about reducing the discrepancy between the current state & a future goal
Setting goal = positive emotion as now have purpose & direction
Ensuing emotions (positive or negative) depend on rate of discrepancy reduction vs size of discrepancy
According to Self-Control theory: What is, positive emotions relate to how much progress have we made
rate discrepancy reduction
size of discrepancy
size of discrepancy
Self-Control theory
- Self regulation is all about reducing the discrepancy between the current state & a future goal
Setting goal = positive emotion as now have purpose & direction
Ensuing emotions (positive or negative) depend on rate of discrepancy reduction vs size of discrepancy
According to the 3 components of self regulation, what are Standards?
- accurate & regular evaluation of progress
- clear criteria for when goal is achieved
- overcome temptations, distractions & procrastination
Standards - clear criteria for when goal is achieved
Running 5km without stopping vs “being fitter”
According to the 3 components of self regulation, what is Monitoring?
- accurate & regular evaluation of progress
- clear criteria for when goal is achieved
- overcome temptations, distractions & procrastination
Monitoring - accurate & regular evaluation of progress
Accurately measuring distance ran & keeping written record
According to the 3 components of self regulation, what are Strength?
- accurate & regular evaluation of progress
- clear criteria for when goal is achieved
- overcome temptations, distractions & procrastination
Strength - overcome temptations, distractions & procrastination
No, you do not need to watch one more episode of….?
According to the types of intentions to increase self-regulation
… are the desire to achieve an outcome, where as … are clearly defined intentions, action related intentions
- Implementation Intentions
- Goal intentions
Goal intentions - desire to achieve an outcome
- E.g., the desire to reduce your sugar intake!
However if this is not followed through with a concrete plan it is unlikely that it is going to happen
Implementation Intentions - define concrete if-then plans
• Clearly defined intentions, action related intentions
○ E.g., If I am offered dessert, then I will say “No, thank you” & order my favorite tea
Goes beyond the desire component (goal intentions) and taps into a specific concrete plan that has an IF - THEN quality
… is more effective than negative implementation …
negative implementation
Replacement implementation
Replacement implementation is more effective than negative implementation :
Replacement implementation: E.g., “I will ask for salad” is more effective than…
Negative implementation: “I will say no to fries”
Replacement implementation or Approach Goals result in … ego-depletion
More
less
Replacement implementation or Approach Goals result in less ego-depletion*
- Ego depletion is a state of low energy for mental activity which impacts negatively on self-control
E.g., Choosing salad is less exhausting than constantly working up the energy to resist fries
successful self-regulation also depends on whether people think of a certain goal in terms of … a desirable (improving physical fitness) outcome versus … an undesirable one (avoiding gaining weight).
approaching
avoiding
successful self-regulation also depends on whether people think of a certain goal in terms of approaching a desirable (improving physical fitness) outcome versus avoiding an undesirable one (avoiding gaining weight).
Within implementation intentions, a factor that influences self-regulation is the extent to which the behaviours we do are …
Controlled
Automatic
Within implementation intentions, a factor that influences self-regulation is the extent to which the behaviours we do are AUTOMATIC
A good example – learning to drive!
Started off as a controlled process, now its an automatic process - this is how learning takes place
Ego depletion is all about the … we might experience, and thus we might have … to direct towards mental activity
high energy
low energy
more energy
less energy
Ego depletion is all about the low energy we might experience, and thus we might have less energy to direct towards mental activity
Thus, Ego depletion theory is proposed to be a function of conscious self-control.
Thus, it is logical to assume that automatic behaviours = less conscious control effort = less ego-depletion
the pursuit of one goal interferes with another
Goal conflict
Intergoal facilitation
Mental Contrasting
size of discrepancy
Goal conflict is the pursuit of one goal interferes with another.
- Why does goal conflict occur?
- Limited resources (money, time, etc.) relative to what you want to achieve.
- Or because the two goals are incompatible.
Core issue that produces goal conflict
- Scheduling
If we get scheduling right, it helps to regulate resources to reduce conflict (Carver & Scheier, 1998).
Such as.. Specifying time and place in relation to different goals, for example, reduces conflict. Prioritising and knowing when to make trade-offs is important.
When there is a high degree of congruence between goals it is easier to self-regulation and success across goals increases.
Goal conflict
Intergoal facilitation
Mental Contrasting
Implementation Intention
Intergoal facilitation - When there is a high degree of congruence between goals it is easier to self-regulation and success across goals increases.
This happens when one goal enhances the chances of success in another goal, this is called intergoal facilitation.
○ Achieving one goal supports the achievement of another goal
○ When you are working towards a specific goal its helping you towards another goal
Better regulation/Greater efficiency in the use of resources (time, energy, money, etc.) à killing two birds with one stone.
A strategy that helps self regulation in relation to our goal/tasks
Goal conflict
Intergoal facilitation
Mental Contrasting
Implementation Intention
Mental Contrasting - A strategy that helps self regulation in relation to our goal/tasks
a 4 step process, which is a self regulation tool that can help us overcome problematic habits that interfere with goal attainment
- Think about an important goal requiring behavior change
- E.g., Lose 3kg through healthy eating - Imagine the positive future resulting from behaviour change (visualization)
- E.g., Fitting into old pair of jeans - Contrast positive future with negative reality (obstacle) (that are currently here) that interferes with outcome
- E.g., Watching Netflix in bed while eating chips (not going to get me to the goal at step 1) - Follow Mental Contrasting (which was done at step 3) with an Implementation Intention
- Implementation Intention: coming up with a concrete plan for action (how am I going to go over thing obstacle)
E.g., After work I want to watch Netflix, but I don’t want to eat poorly when doing so, thus I will Brush my teeth before watching Netflix (plan to over come the obstacle, step 3)
When people are trying to engage in behaviour change, they try to supress thoughts that are counter to the goal they want to achieve. Is this effective?
Goal conflict
Thought suppression
Intergoal facilitation
Mental Contrasting
When people are trying to engage in behaviour change, they try to supress thoughts that are counter to the goal they want to achieve
- E.g. if you are trying to change your diet, people do that by trying to supress their thoughts about their favorite foods
However, this is not effective. Trying to suppress thoughts & impulses produces a rebound effect
According to the 3 components that help us evaluate excuses, what is: where we look at if the rules, goals or procedures were clear to begin with
E.g., “I didn’t know how to do it”
Personal Obligation
Personal Control
Prescriptive Clarity
Prescriptive Clarity: where we look at if the rules, goals or procedures were clear to begin with
E.g., “I didn’t know how to do it”
According to the 3 components that help us evaluate excuses, what is: amount of control over outcome
E.g., “I couldn’t help it”, “I’m an introvert”’ “I wasn’t motivated”
Personal Obligation
Personal Control
Prescriptive Clarity
Personal Control: amount of control over outcome
E.g., “I couldn’t help it”, “I’m an introvert”’ “I wasn’t motivated”
According to the 3 components that help us evaluate excuses, what is: the extent of requirements, expectations or duty of the individual (what was the expectation within the situation)
E.g., “Its not my job”
Personal Obligation
Personal Control
Prescriptive Clarity
Personal Obligation: the extent of requirements, expectations or duty of the individual (what was the expectation within the situation)
E.g., “Its not my job”
E.g., “I shouldn’t have to”
According to strategies for Resisting Temptations and Impulses: What is big picture perspective: reviewing reasons for goals
Long-term vs short-term perspective
Psychological Distance
Actual Distance
Psychological Distance
Big picture perspective: reviewing reasons for goals
According to strategies for Resisting Temptations and Impulses: E.g., How will I feel about this decision later today?
Long-term vs short-term perspective
Psychological Distance
Actual Distance
Long-term vs short-term perspective
E.g., How will I feel about this decision later today?
According to strategies for Resisting Temptations and Impulses: E.g., don’t walk down the confectionary aisle to begin with. Place obstacles in the way
Long-term vs short-term perspective
Psychological Distance
Actual Distance
Actual Distance
E.g., don’t walk down the confectionary aisle to begin with
Place obstacles in the way
E.g., have to get a chair to reach the biscuits on the top shelf
Make alternative choices easier
E.g., have exercise gear ready the night before
Identify the urge “I feel like…”.
Urge surfing
Actual Distance
Thought suppression
Mental Contrasting
Identify the urge “I feel like…”.
- Rather then trying to get rid of the urge or suppress it, you want to be able to ride the urge like a wave
Conscious decision to surf it (think of it like a wave – what goes up must come down).
- Don’t suppress it just ride it out
