self-regulation

self-control

moment (state) of active control

self-regulation

ability to steer oneself in a certain direction (and achieve goals)

self-determination theory

theory that emphasizes the role of intrinsic motivation and the psychological needs for autonomy, competence, and relatedness in fostering self-regulation and well-being.

• the motivation that guides behaviour has important consequences for healthy behavioural regulation and psychological wellbeing

organismic integration theory

a sub-theory of self-determination theory that explains how various forms of extrinsic motivation can be integrated into a person's self-regulation and autonomy.

• puts motivation on a spectrum

• investigates who we can move between motivations

types of motivation

amotivation

external regulation

introjected regulation

identified refulation

integrated regulation

intrinsic motivation

basic psychological needs theory

critical resources underlying individuals’ natural inclination to move towards increasing self-organisation, adjustment, and flourishing

• autonomy

• relatedness

• competence

criteria of a basic psychological need

basic criteria:

1. It is a psychological need, not physical

2. The satisfaction of the need leads to positive outcomes, where the frustration of the need leads to negative outcomes

3. It has evolved from our psychological human nature

4. It has a distinct set of experiences, not as a result satisfaction or frustration of other needs

5. Satisfaction or frustration of the need predict outcomes for all individuals (universal)

associated criteria:

6. the benefits and costs should be pervasive

7. They should be experienced through specific behaviours/ experiences, that people can articulate in language

8. It shapes peoples actions, directive or correctional

9. They have an explanatory role in the effects of social contexts on developmental outcomes

cognitive evaluation theory

focuses on looking at which conditions facilitate or undermine intrinsic motivation

feedback can have varied functional significance

1. Informational signficance: provides input which can help the person improve or highlight areas of competence

2. Controlling significance: pressure toward specific behaviours or outcomes → Diminishes autonomous motivation

goal

mental representations of desired outcomes to which people are committed

grit

the tenacious pursuit of a dominant superordinate goal despite setbacks/ passion for and perseverance toward especially long-term goals

Grit is about supressing rival goals to attain a specific one + about finding new lower-order goals if one is blocked

goal setting theory

a specific, high goal leaders to higher performance than the setting of a vague goal.

goal setting theory moderators

• Ability, knowledge, or skill to perform the task (influenced by personality traits, laptop)

• Commitment to the goal

• Feedback on goal progress (so you can change your strategy for the better)

• Situational resources; lack of situational constraints

goal setting theory mediators

Mediators that explain the beneficial effect of a specific high goal on performance are: (within person)

• The choice to (motivational)

• Exert effort in a certain direction or on a certain task (motivational)

• Persist in doing so until the goal is attained (motivational)

• Task strategy (cognitive)

the high performance cycle

specific, high goals + moderators/mediators → high performance → high rewards → commitment to the organisation + setting of high goals

self-concordance model (SCM):

failure to identify proper personal goals, goals which match and express personalities and capacities, is a significant barrier to personality development

• Goals should be consistent with/express a certain facet of personality if that facet facilitates the psychological need-satisfaction of the person

perceived locus of causality

whether people view their own behaviour as caused by internal factors, such as their interests, values, and identities, or as caused by external factors, such as other people’s demands or other external necessities

characteristics of a goal succesfully attained

• Motivational orientation (approach vs. avoidance)

• Level of difficulty (easy vs. challenging)

• Type (performance vs. mastery goals)

• Level of specificity (concrete vs. abstract)

• Proximity of the end state (near vs. distant)

strategies to adress self-regulatory challenges in goal striving

1. prospection and planning

   1. mentally rehersing

   2. identifying obstacles and plan around them

2. automating behaviour

   1. reducing cognitive load

      1. if, then

      2. develop habits

3. construal

   1. change how you think about current behaviour to be more in line with goals

4. effortful inhibiiton: the process by which people attempt to fight off or suppress thoughts, feelings, and behaviours that are contrary to their goals through conscious monitoring and effort

   1. cognitive capacity/moticational recourses

      1. can backfire!

reasons why people fail to adopt health goals

• Unaware of health consequences/ don’t feel vulnerable to those health consequences

• Overwhelmed by often-conflicting health information

• When the goal is inconsistent with their self-image/identity

• If the goal interferes with a goal that is more important to them

succesful to adopt health goals

• If goal aligns with goals in other domains

• Intrinsic interest in changing behaviour

• Extrinsic interest in doing what (they believe) others expect of them

how to increase self-concodance (intra and interpersonal)

intrapersonal

• follow your gut

  • same as mindfulness

• proactive personality

• higher sense of self-worth

• refential competence: ability to verbalise non-verbal codes

interpersonal

• leadership/culture that motivates BPNs

• perceived autonomy

how does setting goals affect performance?

1. Direction: direct attention and effort toward goal-relevant activities/ away from goal-irrelevant activities

2. Energy: they make you energised

3. Persistence: if you're allowed to control the time you spend on a task, challenging goals may prolong effort

4. Activation: affect action indirectly by leading to the activation, discovery, and/or use of task relevant knowledge and strategies

which factors impact goal selection

1. expectancies: what is the likelihood that I will reach goal X?

   1. higher self-efficacy beliefs - more challenging goals - better performance - higher self-efficacy beliefs

2. self and values: what do I find important in life?

   1. how? possible selves/ self-perception/ joyful activities/ wild question technique

process model of self-control

situational strategies should be more effective than intrapsychic strategies because they are deployed earlier in the process of impulse generation

1. stages of impulse generation

2. regulation strategies

impulse generation of process model of self-control

situation - attention - appraisal - response

situational strategies

1. situation modification

2. situation selection

intrapsychic strategies

1. attentional-deployment

2. cognitive change

3. repsonse modulation

downsides of only doing situational strategies

• avoidance

• no confidence building

• they are easy to overcome (instagram redownloading)

• cannot always be planned (siutations change)

• something the situation doesnt allow for it (situation cannot change)

ego depletion

temporary reduction in the self’s capacity or willingness to engage in volitional action caused by prior exercise of volition

model of fantasy realising

3 modes of self-regulatory thought

1. Mental contrasting: imagine attainment of desired future + reflect on present reality that stands in the way of attaining it

2. Mental indulging: only think about the positive of the future

3. Mental dwelling: only think about the negative of the present

4 problems of goal commitment

1. Getting started with goal pursuit

2. Staying on track

3. Calling a halt to futile goal striving

4. Not overextending oneself

Implementation Intentions

planning goal implementation in advance

2 types of implementation intentions

1. antecedent-focused: if i see a spider, when ill ignore it

2. response-focused: if i see a spider, then i will stay calm and relaxed