Self-regulation perspective

What does this theory suggest?

the self is both a reflection of our goals and drives the types of goals we select. Our personality influences and is influenced by how we prioritise our goals which can be complementary or competing. Our personality also influences how we implement our goals in terms of how, when and who are involved.

What do goals appear to be based on?

Intrinsic versus extrinsic and physical self versus transcending self

What are goals related to?

Our values and whats important. They shift overtime giving more importance to one area and less in another area

What influences the types of goals people set?

Motives and personality style.

Why is it important to define what a goal like "improve sleep" means?

Because specific standards (e.g., 7 hours, deep sleep, feeling rested) help measure goal achievement.

How do specific targets impact goal engagement?

Clear, achievable goals increase effort, persistence, and focus.

Why are high but achievable goals beneficial?

They lead to better performance through increased motivation and concentration.

What is the risk of setting unrealistic goals?

They can lead to failure, lack of effort, and giving up easily.

Goal intention

Refers to the intent to reach a particular outcome.

Implementation intentions

Concerns how when and where we act. It links situation or event (if) with an action (then). This helps people know when to act especially when tasks are difficult

What kind of information do we weigh up in goal intentions?

What would be the outcome and how much I want it (attitude), social norms, outside opinion.

What causes a strong intention to do something?

If both attitudes and subjective norms favour the behaviour.

Do you need the same mindset for implementation and goal intentions?

They require individual different mindsets.

What happens to implementation intentions overtime?

They become automatic over time through repitition.

Urge=act in alignment with goals

Causes long term change

Urge=act away from goals

Causes the behaviour to stay the same or worse.

What does self-control include?

constructs of self-discipline, impulse control, restraint, impulsivity, inhibition and initiation.

What is the brief control scale?

A measure of self control where you calculate your scores and reverse 2,3,4,5,7,9,10,12 and 13 then subtract score from 6.

Why is self-control important in goal setting and implementation?

Because behaviour change requires us to do something that is not natural or routine.

How do we regulate our goals and intentions?

Goal setting, input function, goal monitoring and goal operating.

What does feedback control rely on?

Our natural desire to compare our current self to our goals or standards.

Why don't we always engage in self-comparison?

It requires self-awareness and thoughtful reflection on both goals and behaviour.

How can self-regulation be strengthened?

By improving the comparator, increasing self-awareness, or changing the environment.

What does increasing the comparator in feedback control involve?

Increasing focus on the comparison between current behaviour and the goal.

What is mental contrasting?

Imagining the current state and the future goal together to highlight the difference.

Why does discrepancy between current state and goal matter?

It creates discomfort, which can motivate the person to take action.

How can behaviour be shaped in feedback control?

By attaching rewards and punishments to the outcomes of behaviour.

How can we increase self-awareness in feedback control?

By building awareness of current behaviour and linking it to personal standards or goals.

What are two sources of self-awareness?

Internal observation and external sources like questionnaires or social feedback.

What is a key reason self-regulation fails in goal hierarchies?

Conflicts can occur within or between different levels of goals.

How can lower-level goals contribute to self-regulation failure?

They may not support or may contradict higher-level goals or values.

What happens when there's a disconnect between levels of a goal hierarchy?

It can lead to confusion, reduced motivation, and difficulty staying on track.

What are two major causes of self-regulation failure?

Too many unaddressed barriers and not knowing what to do.

What is critical for overcoming self-regulation barriers?

Effective planning (e.g., if-then plans), belief in the goal's value, and self-efficacy.

Approach vs Avoidance goals

Much of behaviour change is about avoiding a particular stimulus or trigger, systematic reviews indicate better outcomes for approach goals than avoidance goals.

What do people with strong self-control typically do to protect their goals?

They identify barriers and practice coping strategies in advance.

How can you reduce the need for self-control?

Revisit goals for better alignment and reduce goal conflict.

How should you deal with goals that can't be fully avoided or disengaged from?

Try to align them with your values or motives to reduce internal conflict.