Week 5

Question 1

According to Self-Discrepancy Theory what is: the persons beliefs about the qualities that they poses right now

Actual self
Ought self
Ideal self

Answer 1

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

Question 2

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

Answer 2

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

Question 3

According to Self-Discrepancy Theory what is: our ultimate goal, how we would like to be

Actual self
Ought self
Ideal self

Answer 3

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

Question 4

More perceived discrepancies between actual & ideal self is related to ….

Less perceived discrepancies between actual & ideal self is related to …

• positive emotion
• negative emotion

Answer 4

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

Question 5

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

Answer 5

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

Question 6

According to Self-Control theory: What is, positive emotions relate to how much progress have we made

rate discrepancy reduction
size of discrepancy

Answer 6

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

Question 7

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

Answer 7

Standards - clear criteria for when goal is achieved

Running 5km without stopping vs “being fitter”

Question 8

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

Answer 8

Monitoring - accurate & regular evaluation of progress

Accurately measuring distance ran & keeping written record

Question 9

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

Answer 9

Strength - overcome temptations, distractions & procrastination

No, you do not need to watch one more episode of….?

Question 10

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

Answer 10

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

Question 11

… is more effective than negative implementation …

negative implementation
Replacement implementation

Answer 11

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”

Question 12

Replacement implementation or Approach Goals result in … ego-depletion

More
less

Answer 12

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

Question 13

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

Answer 13

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).

Question 14

Within implementation intentions, a factor that influences self-regulation is the extent to which the behaviours we do are …

Controlled
Automatic

Answer 14

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

Question 15

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

Answer 15

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

Question 16

the pursuit of one goal interferes with another

Goal conflict
Intergoal facilitation
Mental Contrasting
size of discrepancy

Answer 16

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.

Question 17

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

Answer 17

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.

Question 18

A strategy that helps self regulation in relation to our goal/tasks

Goal conflict
Intergoal facilitation
Mental Contrasting
Implementation Intention

Answer 18

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

1. Think about an important goal requiring behavior change
   - E.g., Lose 3kg through healthy eating
2. Imagine the positive future resulting from behaviour change (visualization)
   - E.g., Fitting into old pair of jeans
3. 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)
4. 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)

Question 19

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

Answer 19

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

Question 20

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

Answer 20

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”

Question 21

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

Answer 21

Personal Control: amount of control over outcome

E.g., “I couldn’t help it”, “I’m an introvert”’ “I wasn’t motivated”

Question 22

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

Answer 22

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”

Question 23

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

Answer 23

Psychological Distance

Big picture perspective: reviewing reasons for goals

Question 24

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

Answer 24

Long-term vs short-term perspective

E.g., How will I feel about this decision later today?

Question 25

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

Answer 25

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

Question 26

Identify the urge “I feel like…”.

Urge surfing
Actual Distance
Thought suppression
Mental Contrasting

Answer 26

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