Nov. 20th: Mindfulness and Attention Management | Dec. 2nd: Mindfulness and Sport Flashcards
(31 cards)
What characterizes a digital addiction?
(5)
A relationship with technology that:
* Creates interpersonal conflict
* Requires more exposer to feel effect (tolerance)
* Evokes withdrawl symptoms
* Always in our minds
* Leads to relapse
What might be a better term for digital addiction?
Digital habit
What are the characteristics of persuasive system design?
- Reduction
- Personalization/specialization
- Rewards
- Reminders
- Social comparison
- Competition
- Authority endorsment (celeberties)
What is Reduction?
(characteristic of persuasive system design)
- A system is more persuasive when the effort needed to perform a target behavior is low
- Cue-outcome association: reward is easy to obtain so you do a lot of it
Like swiping
What is personalization/specialization?
(characteristic of persuasive system design)
- A system that offers personalized content or services is more persuasive
- Leads to more ‘spontaneous joy’
EX: for you page
What are rewards?
(characteristic of persuasive system design)
- Systems that reward target behaviors are more persuasive
- Rewards trigger dopamine
EX: likes, comments, shares
What is dopamine and what is it related to? What is its relationship with digital habits?
- Dopamine is a neurotransmitter in the brain that plays a key role in reward, motivation, and regulating mood and movement
- Dopamine makes us seek more rewards
What is a variable reinforcement schedule?
- Sometimes we get rewards from phone use, sometimes we do not (makes us constantly try and seek more)
- This principle is often applied in gambling
EX: slot machines giving you small wins every once in a while so you keep playing
How can you harness dopamine and screens for good?
- Dopamenue
- Give yourself small bits of dopamine splcied into a work scheduel
How can mindfulness help screen use?
- Become mindfully aware of our current behaviors
- Become mindful of which stategies work best for us
What should we manage instead of our time? How?
- Attention, not time
- Make a gamplan and build rewards into it
What does the research say about mindfulness and attention?
- Meditation + mindfulness can build/enhance neural pathways in the brain responsible for concentration and attention
- Mindfulness helps us maintain attention and stay on task
Describe the Pomodoro Technique?
- Tomato technique
- 25 mins of work and 5 min break
- Repeat 4 times then take a longer break
What is the rationale behind the pomodoro technique?
- Helps prevent unplanned task switching
- Releives discision fatigue
- Helps switch back to work faster after taking breaks
Describe the Biwer study.
Had 3 groups testing pomodoro technique:
* Group 1 self-regulated breaks
* Group 2 took systematic long breaks (24 mins of work, 6 min break)
* Group 3 took systematic short breaks (12 mins of work, 3 min break)
What does the Biwer study have to say about the pomodoro technique?
- No difference between groups in intended study time
- No difference between groups in actual study time
- When self regulated, study blocks and breaks were way longer
- Overall, pomodoro technique helped participants feel less fatigue & distracted, and they felt more concentrated & motivated
What is a dopamine menu and how might it help us mindfully spend breaks?
- Helps us determine breaks ahead of time
- Lets us choose less distracting/involved breaks
- Can help our leisure activities become more restorative
How can we bring mindfulness to our leisure to improve the experience?
- Leisure is supposed to be restorative
- Approach leisure activities with open mind, dont foucs on outcome
- Incorperate mindfulness-promoting activities into leisure time (ex: meditation)
Describe the study by Hood & Carruthers.
- A strengths-based therapeutic recreation service delivery model called the Leisure and Well-Being Model (LWM)
- Model is designed to facilitate peoples’ development of skills, knowledge, and resources essential to well-being
- Goal is to increased positive emotion, the development and expression of knowledge/skill, and well-being
Think about how social media is designed in ways that promotes mindlessness.
- Easy Cue-outcome tasks (1 swipe = reward)
- Personalization to induce ‘spontaneous joy’
- Easy access to dopamine
Think through how you can combine what you know about mindfulness and managing screen time to support your well-being?
- Take breaks from screens to participate in mindful activities
- Manage your time on screens (apps shut off after certain times)
- Mindfulness can help us break our digital habit by becoming aware of our behavior and what works best to help us change said behavior
Describe ways you can incorporate mindfulness into your leisure.
- Remain in present moment during leisure time
- Incorperate breathing exercises or yoga into leisure time (mindful activities)
- Approach leisure activities with a relaxed and open mindset
How can meditation improve concentration and attention at the brain level?
Meditation + Mindfulness can build/enhance neural pathways in the breain responsible for concentration and attention
What does the research say about mindfulness and work engagement?
Postive corrrelation between mindfulness and engagement at work
