Triple I Midterm/Final

performance

the process of carrying out or accomplishing an action, task, or function

myelin

a protective sheath that insulates nerve fibers (axons) in the central nervous and peripheral nervous system

neuroplasticity

the ability of our brain and nervous system to grow and evolve

expertise

advanced knowledge, skill, and experience in a specific domain that enables high-level performance and problem solving acquired through extensive education, training, feedback, and experience

ignition

emotional and motivational spark that inspires intrinsic motivation for an individual to begin and commit to a journey toward expertise

paradigm

a mental model, thought pattern, prototype, or set of ideals

proactive focus

positive energy enlarges circle of influence

reactive focus

negative energy reduces circle of influence

fixed mindset

mindset where people never believe they can change or improve

growth mindset

mindset where people are always looking for ways to improve

Ericsson’s definition of expertise

• ability to reliably produce superior performance in a given domain

• ability to do so at virtually any time with relatively limited preparation

• ability to do so under changing conditions

cognitive phase

novice, just learning what to do

associative phase

developmental, learning how to do the skill well and adapt it to context

autonomous phase

skills take little thought to do well

deliberate practice

• task with a well-defined goal

• motivation to improve

• feedback

• many opportunities for repetition and gradual refinements of performance

• requires full concentration and problem-solving

arrested development

the halting or stagnation of an individual’s growth at a certain stage

Alexander’s Model

• Domain knowlege

• Topic knowledge

• Surface-processing strategies

• Deep-processing strategies

• Situational interest

• Individual interest

x and y axis of Alexander’s Model

• Acclimation, Competence, Proficiency are x axis

• Level or Amount is y axis

• Domain knowledge, topic knowledge, deep processing strategies, and individual interest increase proficiency

• Surface processing strategies and situational interest increase acclimation

self-regulation

the self-directive process by which learners transform mental abilities into academic skills

before learning(forethought) stage of self-regulation

• goal setting

• strategic planning

• self-efficacy

• outcome expectations

• intrinsic interest/value

• learning goal orientation

during learning(performance) stage of self-regulation

• imagery

• self-instruction

• attention focusing

• task strategies

• self-recording

• self-experimentation

after learning(self-reflection) stage of self-regulation

• self-evaluation

• causal attribution

• self-satisfaction/affect

• adaptive/defensive

original grit

passion for, and perseverance toward, long-term goals

self-control

inhibiting strong, momentary, but less important activities in favor of weaker, long-term, ultimately more important goals

new grit

• consistency of interests: sticking with same interests over time

• perseverance of effort: being diligent in pursuit of long-term goal despite challenges or difficulties

the big five personality model (OCEAN)

openness, conscientiousness, extroversion, agreeableness, neuroticism

rules of improv

• say yes (positive energy)

• say yes and (respect what your partner has created)

• make statements (be open-minded - be part of the solution. no buts)

• there are no mistakes (only opportunities)

perfectionism

a personality trait characterized by setting excessively high standards and often accompanied by self-criticism, concerns over making mistakes, or meeting expectations

personality trait

a consistent pattern of thinking, feeling, and behaving that defines an individual’s characteristic ways of interacting with the world

self-oriented perfectionism (SOP)

setting high personal standards and striving for self-improvement. can be adaptive (healthy ambition) or maladaptive (self-critical)

socially prescribed perfectionism (SPP)

feeling external pressure to be perfect due to expectations from others. often linked to anxiety and burnout

other-oriented perfectionism (OOP)

expecting perfection from others, often leading to high demands and frustration. can be harmful or constructive in leadership

attitude 1: obsess over unimportant details

excessively high personal standards

attitude 2: avoid hard or unknown tasks that may lead to failure

concern over mistakes, doubts about actions

attitude 3: too tough on themselves when they make mistakes

SOP, SPP, OOP

combative competition

you versus someone else

attaining the standard

you versus yourself

competitive cauldron

measurable progress, transparent competition, and feedback to enhance motivation

systems of habits

small things done daily to help reach goals

plateau of latent potential

similar to the valley of disappointment; progress stops and people tend to give up

self-awareness

seeing yourself clearly (internal) and getting feedback to understand how others see you (external)

introspectors

good at internal self-awareness, bad at external self-awareness

aware

good at internal self-awareness, good at external self-awareness

seekers

bad at internal self-awareness, bad at external self-awareness

pleasers

bad at internal self-awareness, good at external self-awareness

loving critics

people who others’ best interests in mind and are willing to tell them the truth

PERMA

positive emotions, engagement, relationships, meaning, accomplishment

passion

an intense desire or enthusiasm for something; 8.5 hours per week

harmonious passion

• you do it because you love it

• it is just a part of your life

• you do it to learn, not just to win

• you are in control

obsessive passion

• you do it for others, status, glory, or money

• it is your whole life

• you are the best…or you are nothing

• it controls you

mastery approach achievement goal orientation

be better today than I was yesterday

performance approach achievement goal orientation

outperform everyone else

mastery avoidance achievement goal orientation

avoid losing competence or appearing incompetent to self

performance avoidance achievement goal orientation

avoid looking incompetent to others

TARGET

task, authority, recognition, grouping, evaluation, time

intrinsic motivation

motivated to perform an activity for its own sake and personal rewards

extrinsic motivation

motivated to perform an activity to earn a reward or avoid punishment

amotivation

no motivation

competence

the ability to do something successfully or efficiently

autonomy

the capacity to be self-governing

relatedness

the state or fact of being related or connected

physiological homeostasis

adaptation to maintain internal stability in the face of external changes

physiological plateaus

• adaptation and efficiency in the body may slow down progress

• muscle memory and neuromuscular adaptations (lack of muscle confusion)

• overtraining or undertraining

psychological plateaus

• fear of failure or success

• fixed mindset

• lack of motivation or unclear goals

• perceived effort without desired results may result in burnout

burnout

the state of physical and emotional exhaustion commonly associated with prolonged periods of stress

ways to get unstuck

• seek feedback from experts

• view your trajectory to appreciate the distance you’ve travelled

• sharpen the saw

• find an alternative path/retool

naturalistic decision making

• goal is to understand how people accomplish cognitive work and help them improve their performance

• subject matter is macro cognition with a primary focus on expert performance

• relies on methods of naturalistic inquiry to analyze and describe individual and team macro cognitive phenomena in settings where they naturally occur

• theories it can produce can be empirically tested and are necessary for accelerating human expertise and human-centered design

stage 0, stage 1, stage 2, stage 3, stage 4

living life, preconize (contemplate; happens to), tentative resolution (gauge; perform), commitment (asses; perform), submission (submit)

optimism

combination of hope and confidence in future successful outcomes

pessimism

lack of hope plus low confidence in the future and successful outcomes

optimism outcomes

higher gpa, better social experiences, more resilience after negative experiences, better health experiences, more liked by others, larger network of friends, higher-quality friendships, less anxiety in new experiences, less stress and depression

pessimism outcomes

less success in school and work, less overall satisfaction with life, more likely to think through possible outcomes and prepare for possible challenges, less likely to engage in risky behavior

learned optimism

optimism can be learned and changed

optimistic explanatory style

• external, “not me,” life events happen due to external circumstances not individual traits and actions

• unstable, “not always,” causes are temporary and likely to change in the future

• specific, “not everything,” failure only affects part of my life

pessimistic explanatory style

• internal, “me,” the problem is with me not the situation

• stable, “always,” causes are permanent and unlikely to change

• global, “everything,” every aspect of my life is affected

extreme optimism

an unrealistic favorable outlook on future events or outcomes

defensive pessimism

preventing bad things from happening by making plans to avoid them, decreasing anxiety

realistic optimism

the ability to maintain a positive outlook without denying reality, actively approaching the positive aspects of situation without ignoring the negative aspects

realistic optimism before performance

WOOP:

• wish: what is the challenging goal you wish to achieve?

• outcome: how would you feel if this goal were accomplished?

• obstacle: what is standing in your way? what assumptions or habits are holding you back?

• plan: what is one thing you can do to overcome your obstacles?

realistic optimism after performance

ABCDE:

• adversity

• beliefs

• consequences

• dispute

• energy/effective

nutritional takeaways

• eat 30 grams of protein at each meal/snack

• add a veggie/fruit

• drink half of your body weight in ounces

most important meal of the day

whatever meal you have before exercise

sharpen the saw

• encourage positive emotions

• foster positive relationships

• encourage self-awareness

• practice mindfulness

• build resilience

• promote gratitude

• provide positive feedback

biopsychosocial model

• biological: often associated with the relationship of disease and bodily health

• social: interpersonal factors such as social interactions and community activities

• psychological: the aspects of mental and emotional wellness that also relate to behavior

mind-body connection

refers to the bidirectional relationship between mental and emotional processes and physical health

mind → body (top-down influence)

thoughts/emotions affect body systems

mind in expertise

• focus and attention

• decision-making

• self-talk and confidence

• emotion regulation

body → mind (bottom-up influence)

movement, breath, posture impact emotions and focus

body in expertise

• sends signals to the brain

• stores memory through repetition

• gives real-time feedback

patterns

recurring habits, thoughts, emotions, or bodily sensations

box breathing

• a breathing technique used by athletes and military personnel to calm the nervous system

• inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat 3-5 times

• helps regulate the parasympathetic nervous system and reduce cortisol levels

grounding with 5-4-3-2-1

• a simple mindfulness trick to anchor yourself in the present moment

• 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste

• interrupts rumination and reduces anxiety by activating the prefrontal cortex

move your body (even for 5 minutes)

• any short burst of movement - stretching, walking, dancing, etc.

• increases blood flow to the brain, releases feel-good neurotransmitters, enhances attention and memory

20-20-20 rule for focus

• a strategy to reduce digital eye strain and mental fatigue

• every 20 seconds, look at something 20 feet away for 20 seconds

mind dump or journaling

• write down everything on your mind - no structure, no judgment

• clears cognitive clutter, increases self-awareness, reduces emotional intensity

nature breaks

• step outside or just look at a tree or a natural photo for 1-2 minutes

• brief contact with nature can reduce stress, improve attention span, and boost mood

habit stacking

• pair a new strategy with an existing habit

• builds routines effortlessly by using existing neural pathways

empowered action

• awareness is the first step, action is the second

• choose one physical or mental pattern you want to change or enhance

• write down one small, doable step to support that change this week

stress

the body’s psychological and physiological response to external demands:

acute stress - temporary stress

chronic stress - long-term stress

trauma

an emotional and physiological response to an extremely stressful or distressing event that overwhelms an individual’s ability to cope