Psychology of Activity Flashcards
1
Q
Habits
A
- Got you to where you are
- Get you to where you are going
- Change Life = Change habits
2
Q
Tiny Habits
A
- Easy change
- Low motivation
- Anchor moment
- Add celebration
3
Q
Format
A
- After I (anchor)
- I will (new habit)
4
Q
Celebration
A
- Say YES
- Fist pump
- Saying awesome
5
Q
Anchor Moment
A
- Waking up
- before meal
- after shower
- arrive at work
- walking
- turn light off
6
Q
Summary
A
- Make the new habit tiny
- Add it to anchor moment
- Celebrate right after completing it
- Success builds more success
- Sustainable life change
7
Q
Willpower
A
- Remember what matters most
- Willing to support those goals
- In the face of challenges
8
Q
3 types of Willpower
A
I won’t - resist inconsistent
I will - persist in challenge
I want - core goals and values
9
Q
Willpower cont..
A
- Hard to do things we don’t want to (run out of willpower)
- Go after what you really want ( last longer)
10
Q
Future Self
A
- Benefit the future self
- Imagine a vivid future memory
- Increase motivation & Will power
- Write a letter of gratitude from future self
11
Q
Self - compassion
A
- Forgive yourself for setbacks
- Guilt and shame => escape
- Allow yourself to feel desire to change
- Connect with your goal
12
Q
Locus of Control
A
- Cause/control behavior lie internal and external
- Benefit of internal locus control; INCREASE INTRINSIC MOTIVATION
13
Q
Self- efficacy
A
- Perception of Mastery
- Belief in your capabilities
- Proper goal setting
- Positive self-talk
- Celebrate success
- Achieve your goals
- Imagery
14
Q
Goals
A
- Motivation & Adherence
- SMART goals
- Short and long term
- Write down, track progress
- Keep it simple
- Celebrate
15
Q
SMART
A
- Specific; state your goals, avoid vague goals
- Measurable; able to quantify
- Attainable; w/in your physical limits
- Realistic; time to invest, resources available
- Time based; reasonable amount of time, state time frame
