Chapter 12 Flashcards by VIDAL DIAZ

What is the best predictor of a leader’s success?

Self-control

Integrity

Willpower

Self-discipline

Integrity

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What is a foundational strength?

Self-control

Integrity

Willpower

Self-awareness

Self-control

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What is key to well-being in life?

Self-control

Integrity

Willpower

Self-awareness

Self-control

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How much energy does the brain consume?

less than 2%

more than 18%

more than 20%

more than 30%

more than 20%

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What is our self-discipline dependent on?

Self-control

Integrity

Willpower

Self-awareness

Willpower

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How do you master self-control?

Keep your willpower high in energy

Conserve your willpower

Save your willpower for the tougher and more demanding decisions

All of the above

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What do we use willpower to exercise self-control of?

Thoughts

Emotions

Impulses and performance

All of the above

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Which (from above) is especially difficult to control?

Thoughts

Emotions

Impulses and performance

All of the above

Emotions

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How can we affect emotional control?

What we think about or how we behave

By altering our mood

By avoiding impulses

All of the above

What we think about or how we behave

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What leaves us more prone to serious decision fatigue?

By attempting to alter our mood

By avoiding impulses

By pursuing more than one thing at a time

By forcing ourselves to be happy

By pursuing more than one thing at a time

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Where does our willpower reside?
Cerebellum
Hypothalamus
Anterior cingulate cortex
Subconscious

Anterior cingulate cortex

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What does our brain need energy to pursue?

Self-control

Integrity

Willpower

Self-discipline

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What are neurotransmitters?

Fuel for our brain

Chemicals that our brain cells use to send signals

Energy located in our anterior cingulate cortex

Glucose

Chemicals that our brain cells use to send signals

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What calls out for sweets when we have more demand for self-control?
Self-control
Integrity
Willpower
Self-awareness

Willpower

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What should you do when you’re physically or mentally stressed?
Decrease your glucose
Get more rest
Eat healthy
Keep your glucose up

Keep your glucose up

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Why are sugar spikes dangerous?

It’s promptly followed by a crash

It can turn the most disciplined person into an indecisive blob

It creates ill-tempered coworkers

All of the above

It’s promptly followed by a crash

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What should you do to maintain steady self-control?

Eat more vegetables and foods with glycemic index

Get 6 to 8 hours of rest each night

Consume more caffeine

All of the above

Eat more vegetables and foods with glycemic index

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Why should you save your glucose for your immune system?

So you won’t crash once your healthy

It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower

If you have too much glucose, you’re susceptible to diabetes

To maintain steady self-control

It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower

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What occurs when sleep deprivation impairs the processing of glucose?

You become physically stressed

You become mentally stressed

It produces immediate negative consequences for self-control

All of the above

It produces immediate negative consequences for self-control

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What do many police managers, who have poor glucose intake, do with raw willpower?

Function with little sleep

Have no action plan

Fight decision fatigue

All of the above

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What is decision fatigue the dangerous downside of when making decisions?
Lack of sleep
Not enough glucose
Insufficient cerebral energy
Too many activities at once

Insufficient cerebral energy

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What is the link between decision making and willpower?

Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions

When you’re physically and mentally tired, it affects your willpower which in turn affects your decision making

When you’re willpower is depleted, you suffer from decision fatigue

All of the above

Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions

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When is the reluctance to forfeit options become more pronounced?

When your glucose is too low

When your willpower is too low

When you have a lack of sleep

When you are malnourished

When your willpower is too low

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When do leaders look for ways to postpone or evade decisions?

When your glucose is too low

When your willpower is depleted

When you have a lack of sleep

When you are malnourished

When your willpower is depleted

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What can cause “cognitive miser”? When your glucose is too low When your willpower is too low When you have a lack of sleep When you are malnourished

When your willpower is too low

What does it mean to avoid compromises? Your cutting your options Your forfeiting options “Cognitive miser” You have low willpower

“Cognitive miser”

``` What does a tired leader seek? Quickest option Most available option Easiest option All of the above ```

All of the above

``` What is another term for self-control? Self-regulation Self-discipline Willpower Self-awareness ```

Self-regulation

When is having goals frustrating and a wasteful energy drain? Having too many goals Having conflicting goals When there is no purpose to the goals Both a and b

Both a and b

``` What happens if you have too many goals? You worry a lot You get less done You generate negative emotions All of the above ```

All of the above

What is the main thing about short-term and long-term goals? You need self-control to accomplish them They show a clear connection between the goals and the actions needed to achieve them They both use your subconscious mind to make a plan All of the above

They show a clear connection between the goals and the actions needed to achieve them

``` How should the action required to attain a goal be expressed? In specific terms In a To-Do list In generalities With individual imagination ```

In generalities

``` What part of the mind makes a plan-like time, place, and opportunity? Conscious Subconscious Neurotransmitters Self-discipline ```

Conscious

``` What allows our brain to relax and preserve energy? Making a To-Do list Making a To-Don’t list Making a plan Plenty of rest ```

Making a plan

``` What is the first step in self-control? Monitoring our behavior Making a list Cutting your options Setting a goal ```

Setting a goal

Why did self-awareness evolve? We are more prone to adopt traits that improve survival and reproduction We are more prone to adopt traits that make us feel good It assures self-regulation It’s a process by whereby we compare ourselves to standards- self-regulating standards

It assures self-regulation

What does self-awareness involve? Comparing ourselves to our ideas of what we might, or should, or could be Self-regulation Monitoring our behavior by developing strategies, tactics, and technology Self-control

Comparing ourselves to our ideas of what we might, or should, or could be

``` In which step do we develop strategies, tactics, and technology to make us more self-aware? Monitoring our behavior Making a list Cutting your options Setting a goal ```

Monitoring our behavior

What is required to monitor and then change our personal or job-related behavior to meet those self-imposed standards? Willpower Self-awareness Self-discipline Self-regulation

Willpower

``` What is useless without willpower? Integrity Self-awareness Self-discipline Self-regulation ```

Self-awareness

``` How much of our self-awareness is made up from our DNA? 10% 20% 40% 50% ```

DNA - 50% "Circumstances - 10% Our choices - 40%"

What cannot exist without self-awareness? Self-regulation Our goals Monitoring our goals All of the above

All of the above

``` What are you looking for if you look at how far you’ve come? Movement Ambition Contentment Well-being ```

Contentment

What do you want if you focus on the path ahead of you? Movement Ambition Contentment Both a and b

Both a and b

``` What is the fourth strength of a strength-based leader? Movement Ambition Contentment Well-being ```

Well-being

What must we include when we monitor and measure our progress in achieving our goals? Use of our time State of our emotions How we’re dealing with the demands made on us to change or not change All of the above

All of the above

How do you strengthen the “will” in your willpower? “Why” versus “how” and social support “Why” versus “how” and emotional support By asking “why” and having social support Self-quantification and framework

“Why” versus “how” and social support

``` Which questions push the mind up to higher levels of thinking and focus on the future? Why How When Where ```

Why

``` What adds muscle to willpower? Why How When Where ```

Why

``` Which questions are narrow and concrete, which weaken willpower? Why How When Where ```

How

``` Research shows being what is stressful? Overworked Overly social Alone Tired ```

Alone

What is the concern in social support? Who is in the group The purpose of the group How many people are in the group All of the above

The purpose of the group

Why do people form habits? Our brain relaxes Our brain diverts focus to other tasks Our brain stops fully participating in decision making Our brain is constantly looking for ways to save on willpower

Our brain is constantly looking for ways to save on willpower

What have scientific studies informed us? Habits never really disappear Our brain can’t tell the difference between the bad habits and the good ones Unless you find new routines, the old pattern will unfold automatically All of the above

All of the above

What is encoded into the structure of our brain? Habits never really disappear Bad habits don’t disappear We can control habits The three components of a habit

Habits never really disappear

What are the components of a habit? Chunking, cue, and reward Cue, reward, and chunking Cue, routine, and reward Routine, chunking, and reward

Cue, routine, and reward

``` What is the process of our brain which converts a sequence of actions into an automatic routine? Reward Recognition Chunking Neurotransmitters ```

Chunking

``` What is a trigger that tells the brain to display a specific habit? Cue Recognition Routine Reward ```

Cue

``` What can be a cue? A time of a day Ice cream Encountering certain people All of the above ```

All of the above

``` Habits are ______. Pervasive Powerful Delicate All of the above ```

All of the above

``` What shapes our lives far more than we realize? Routines Habits Cues Rewards ```

Habits

How are we able to change a routine? By recognizing triggers By making a plan By learning to identify the cues and rewards All of the above

By learning to identify the cues and rewards

``` In respect to Aristotle’s admonition, what is leadership? A habit An act A routine Self-discipline ```

A habit

Why are habits so powerful? Because of the triggers They are controlled by our subconscious They create neurological cravings Whether positive or negative, we want the reward

They create neurological cravings

What must the cue trigger? A craving for the reward to come A routine Both a and b Our subconscious mind to react

Both a and b

How can habits be changed? By recognizing the reward Understanding how they function and deciding to change them Recognizing the trigger and changing the reward Following a new pattern

Understanding how they function and deciding to change them

What does a police manager need to reshape almost any habit? Time and effort Identify the routine and experiment with rewards Isolate the cue All of the above

All of the above

What is included in the framework for changing a habit? Identify the routine Experiment with rewards Isolate the cue All of the above

All of the above

What do you need to do to understand your own habits? Identify the components of your loop Time and effort Begin with the involved routine Look for ways to make a new routine

Identify the components of your loop

``` Why are rewards so powerful? They create neurological cravings They drive our behavior They satisfy our cravings All of the above ```

They satisfy our cravings

``` What is the trick in determining the reward? Look for the trigger First determine the cue Look for patterns Make a list ```

Look for patterns

Why is it important to write down three things, even if they are meaningless words? Forces a momentary awareness of what you are thinking or feeling Writing down a few words helps in later recalling what you were thinking at that moment Your scribbled words will trigger a wave of recollection All of the above

All of the above

What is essential in redesigning the habit? Writing down a few words Isolate what you are actually craving Determining the reward Replacing it with a new habit

Isolate what you are actually craving

What is left after you’ve connected the routine to the reward? Replacing it with a new routine Using your willpower and self-control to make changes Identifying the cue Explore different rewards

Identifying the cue

What must we identify in order to identify the cue amid the noise? Categories of behavior ahead of time in order to see patterns What you are actually craving The importance of the reward All of the above

Categories of behavior ahead of time in order to see patterns

Why is it so hard to identify the cues that trigger our habits? We’re often unaware of the cravings that drive our behavior There's too much information bombarding us as our behaviors unfold They are hard to spot when we are under their influence All of the above

There's too much information bombarding us as our behaviors unfold

What are the five categories of habitual cues? Location, time, why, how, and other people Location, time, emotional state, other people, and immediately preceding action Time, effort, emotional state, other people, and immediately preceding action Why, how, social support, location, and time

Location, time, emotional state, other people, and immediately preceding action

``` When do you usually discover the cue that triggers your unwanted habit? First attempt Third attempt Fifth attempt Undetermined attempts ```

Third attempt

When can you begin to shift the behavior? Identify the reward driving the behavior Identify the routine Identify the cue triggering the behavior All of the above

All of the above

Changing to a better routine by planning for a cue and choosing a behavior that delivers the reward you are craving requires what? Willpower Self-discipline Another routine A plan

A plan

``` A habit is a formula our brain automatically follows. What is that formula? Cue, routine, and reward Trigger, cue, and reward Trigger, cue, routine, and reward Cue, routine, reward, and plan ```

Cue, routine, and reward

What are implementation intentions? Intentions on changing your habits A way to focus your energy on your habits A plan to begin making choices again An idea of how you will change your habits

A plan to begin making choices again

What is profound dissatisfaction? When you realize you are unhappy In order to change your values, you have to get really angry at yourself When you realize what is making you unhappy The realization that your reward is not what makes you happy

In order to change your values, you have to get really angry at yourself

If you want to harness the habits of a strengths-based leader, you are most likely to accomplish this by following what steps? Applying willpower to your self-awareness and having profound dissatisfaction Recognizing the cue, changing the routine, and having a new reward Forming positive rewards for your habits Applying willpower to your self-discipline and having self-awareness to change your behaviors

Applying willpower to your self-awareness and having profound dissatisfaction

When do you gain power over a habit? Once you diagnose the cue and the routine Once you diagnose the reward Once you understand how a habit operates All of the above

All of the above

How does a strengths-based leader protect and project self-control? By using self-discipline and willpower By balancing willpower and habits By balancing willpower and self-discipline By using willpower and habits

By balancing willpower and habits

``` How do you lose your leadership? By losing your willpower By losing your self-discipline By losing your self-awareness By Losing you self-control ```

By Losing you self-control

How do you modify a habit? Decide to change it Know you have control and be self-conscious enough to use it Consciously accept the hard work of identifying the cues and rewards that drive the habit’s routine and find alternatives All of the above

All of the above

How do you start each day with your willpower replenished? By keeping our glucose levels up By being physically active at least 20 minutes a day By sleeping seven hours or more and a healthy meal All of the above

By sleeping seven hours or more and a healthy meal

``` What blocks the needed restocking of will power? Rotating hours Long shift schedules Decision fatigue All of the above ```

All of the above

What weakens your self-control? Not sleeping enough After making some tough decisions The exertion of the struggle All of the above

All of the above

What does withdrawing do? Restores the willpower you’ve already expended Protects you from expending anymore energy Helps you to make satisfying decision Prevents decision fatigue

Protects you from expending anymore energy

How do you accomplish knowing yourself and knowing your limits? Using your willpower Watching for signs Balancing your willpower and self-control All of the above

Watching for signs

What are the most satisfying decisions? The ones that seem tough to you The ones that seem easy The ones you delegate Any positive decision is satisfying

The ones that seem tough to you

When should you not make tough and binding decisions? When you are stressed When you have multiple decisions to make When your energy is down When your willpower is restored

When your energy is down

When are you less prone to make mistakes with your emotional intelligence? If you articulate your reasons for your decision and quietly consider whether they make sense When your willpower is restored When you are tired When you make an on the spot decision

If you articulate your reasons for your decision and quietly consider whether they make sense

What should you do when you pick your fights? Determine if the issue is vital Scan beyond the challenge Visualize your values All of the above

All of the above

How should effective life planning budget your willpower? Don’t give drudgery more than its absolute minimum share Don’t sweat the small stuff Back off on other unimportant demands All of the above

All of the above

What is a diary of things you don’t have to fret about after you write them down? A To-Do list A To-Don’t list A plan All of the above

A To-Don’t list

What occurs when you attempt to ignore unfinished tasks? Your brain forgets about the task Your conscious mind will be satisfied Your unconscious mind continues to worry about them Your conscious mind makes a plan to finish the task

Your unconscious mind continues to worry about them

When will your unconscious be satisfied? Once you make a list Once you make a plan When you complete the task on the To-Do list After the entire list is complete

Once you make a list

What makes a To-Do list better? When your unconscious relaxes When it replenishes your willpower Adding a brief action plan to each item on the list Marking off the completed tasks on the list

Adding a brief action plan to each item on the list

What does creating a plan provide? Sets us up for failure Sense of direction Commitment to your willpower All of the above

All of the above

What is the best way to evade the planning non-solution trap? Making a list Prioritizing your goals By procrastinating By casting all important goals

Prioritizing your goals

``` What is needed to boost your willpower in order of importance? Sleep, food, and order Food, sleep, and order Order, sleep, and food Sleep, order, and food ```

Sleep, food, and order

What is the Nothing Alternative? Commitment of some willpower to get the routine started Precommitment Simple tool against procrastination When you don’t accomplish your list

Simple tool against procrastination

How does the Nothing Alternative work? By giving you a guide to follow You set up a rule and every time you follow that rule, the routine converts into a habit You begin by committing, and then you change your routine By conserving your willpower

You set up a rule and every time you follow that rule, the routine converts into a habit

When should you reward yourself? When you complete your To-Do list When you complete your To-Don’t list When you change a routine When you meet a goal

When you meet a goal

``` What comes with free will? Willpower Habits Self-control All of the above ```

All of the above

What are we without self-control? Unpredictable humanoids clearly incapable of manifesting leadership Desensitized robots Misguided and unpredictable Destined to fail

Unpredictable humanoids clearly incapable of manifesting leadership

``` What variables does our self-control depend on? Free will and self-awareness Willpower and free will Willpower and positive habits Free will and positive habits ```

Willpower and positive habits

What is the answer to willpower depletion? Getting plenty of fluids Taking naps when needed to replenish your energy levels Shore it up with solid, reliable habits Avoid making decisions

Shore it up with solid, reliable habits

When do you have the freedom and the responsibility to forge habits as guardians of your willpower? Once you recognize the habits Once you realize that all habits can change Once you realize the loop All of the above

Once you realize that all habits can change

What are those like who possess a lot of self-control? More likely to mentor others More likely to do volunteer work More altruistic All of the above

All of the above

``` What leads to outer kindness? Self-awareness Inner discipline Self-discipline Willpower ```

Inner discipline

``` What virtue can make each of us a strengths-based leader? Self-awareness Inner discipline Self-discipline Willpower ```

Willpower

What are the five lessons and strategies for putting glucose to work for you?

First - keep your glucose up, especially when you're physically or mentally stressed. Second - sugar spikes are dangerous because a spike is promptly followed by a crash that leaves us feeling more depleted. Third - to maintain steady self-control, you're better off eating foods with a low glycemic index(most vegetables, nuts, raw fruits, cheese, fish, and other "good" fats.) Fourth - when you're sick, save your glucose for your immune system because it automatically extracts what it needs to defeat the microbe, leaving what's left for brainpower. Fifth - sleep deprivation impairs the processing of glucose, which produces immediately negative consequences for self-control.

What are the four steps in a habit?

Step one - set a goal Step two - monitoring behavior Step three - framework Step four - self-control: have a plan

What is the process for record and reward?

1. spot one of your limits 2. detect a notable signpost 3. don't engage in a senseless battle of wits 4. check off a to-do item on your list 5. accomplish a goal in your plan 6. remember one or more of the basics 7. precommit to develop a habit

Chapter 12 Flashcards

(119 cards)