planning

Question 1

self regulation

Answer 1

the capacity of humans to alter their responses

it is the process by which people attempt to constrain unwanted impulses

Question 2

what is motivation

Answer 2

any sort of drive or inclination to do something
* urges and impulses - inclination to respond a certain way in a particular situation on a particular occasion - are manifestations of general motives

how badly you want it/how committed you are

Question 3

ego depletion

Answer 3

a state in which the self does not have all the resources it normally has

related to a drop in fuel levels
* begins to be conserved almost immediately

self control takes energy

Question 4

self-regulation ingredients

Answer 4

standards: how things should be

monitoring: awareness and evaluation of self and actions against relevant standards

internal strength: resources that operate like energy to self-regulate

motivation: general drive or inclination to do something

Question 5

the self-regulation context

Answer 5

motivational conflict: a discrepancy between wants/needs and a standard

people want to belong and there is a series of behaviour that would result in them being rejected

Question 6

motivational conflict

Answer 6

is the reason for self-regulation

it is a feedback loop model

Question 7

why is self-regulation important?

Answer 7

enabled people to adjust their actions to a broad range of social and situational demands

much of self regulation is used for the purpose of restraining selfish motivations in order to serve the goal of being accepted by others

Question 8

self regulation failure

Answer 8

under-regulation

mis-regulation

over-regulation

Question 9

under-regulation

Answer 9

failure to exert control over oneself

lack of standards, monitoring, internal strength or motivation

Question 10

mis-regulation

Answer 10

exerting control in a way that fails to bring about desired result or that leads to an alternative result

Question 11

over-regulation

Answer 11

a special case where an unusual amount of effort is devoted to the pursuit of a self-regulatory goal

Question 12

under-regulations - problems related to standard aimlessness

Answer 12

not setting goals

need long term goals and short term goals to reach long term goals

long-term: help transcend the immediate situation and unpleasant demands or distracting temptations: gives person direction and increases intrinsic motivation
– students with LT goals have higher GPAs

short-term: avoid feeling helpless in day-to-day operations
* gives meaning to present; provide opportunities to increase SE, increase persistence; increase positive expectations for success

Question 13

under-regulation problems related to monitoring

Answer 13

problems related to monitoring

– inadequate monitoring
– impaired monitoring

maybe you have good goals but aren’t paying attention to your behaviour

if you’re not monitoring, you wouldn’t know if you need to adjust something
– like watching a movie and realizing you ate all the popcorn

but, can be good during exercise bc can distract you and make the workout go faster, like watching TV while running

Question 14

under-regulation problems related to internal strength and motivation

Answer 14

ego depletion

• physical tiredness
• stressful life circumstances (exams)
• self-regulation of lifestyle behaviour may cause problems in self-regulation in other areas of one’s life (can’t regulate everything at once)

Question 15

mis-regulation - 3 main causes

Answer 15

mis-understood contingencies (not understanding what the standard is)

trying to control the uncontrollable

too much emphasis on emotional control

Question 16

mis-understood contingencies

Answer 16

false beliefs about self & world
ex: speed vs accuracy: when trying for a record, basketball players increased speed but got worse on accuracy measures

false beliefs about emotions
- overgeneralization: what works for one problem will work for another
- thinking that venting is good, but it actually makes you relive those emotions again

Question 17

trying to control the uncontrollable

Answer 17

“don’t think about a white polar bear”

thought suppression (ironic thought process theory)
—deliberate attempts to suppress certain thoughts makes them more likely to surface

gambler’s fallacy
— people think they have some sort of effect on the outcome

Question 18

too much emphasis on emotional control

Answer 18

an overemphasis on regulating negative moods rather than dealing with the task at hand

strong emotions can keep people from considering the long term implications of their actions

Question 19

conclusion

Answer 19

motivation is fundamental to life

self-regulation is essential to manage conflicts between inner motives and external constraints

successful self-regulation depends on adequate standards, self-monitoring, internal strength, and motivation

Question 20

lapse vs relapse

Answer 20

lapse is a small, temporary slip in change efforts

relapse is a return to previous habits

Question 21

relapse chain

Answer 21

high risk situations –> no plan for the situation –> small lapse occurs –> negative thinking and no plan for lapse –> another lapse and no comeback plan –> full relapse

Question 22

high risk situations

Answer 22

emotional: everyday events that lead to distress

interruption to routine: extraordinary events that disrupt a regular schedule

social: social situations/events/interactions

Question 23

behavioural strategies for relapse prevention

Answer 23

relapse planning

goal setting

incentives

contracting

realistic self-talk

Question 24

relapse planning

Answer 24

identify high-risk situations

for each high-risk situation, think of three things you can do to handle the situation

example: high-risk situation - afternoon coffee

Question 25

goal setting

Answer 25

smart goals

Question 26

incentives

Answer 26

have clients come up with a list of rewards both for short term goals and long term goals

people who use rewards to meet their goals have a better chance of success compared to those who do not

Question 27

contracting

Answer 27

signing a contract to stay accountable

Question 28

realistic self-talk

Answer 28

self-talk is the internal dialogue that we have with ourselves throughout much of the day

self talk is closely related to self esteem and self concept

negative self-talk can make behaviour change very difficult to achieve

Question 29

realistic self-talk

Answer 29

can make a difference between a lapse and a relapse

• I am such a failure for bingeing like that last night - I guess I’ll never lose the weight

more realistic: I overdid it last night - next time I’ll make a different choices