Ch. 7 - Grit/Self-Regulation

Self-Regulation

Ability to initiate and guide actions → achieving desired goal

Mischel’s Marshmallow Test

Kids given a marshmallow, could eat now or wait and get a second

Instant gratification

Differences observed childhood THRU adulthood

Benefits of Self-Regulation

Less psychopathology

Better relationships/socially

Fewer addiction issues

Better academic performance

Control Theory

Regulation → reducing discrepancy between CURRENT STATE and FUTURE POSITIVE GOALS

Emotional experience depends on RATE OF PROGRESS (faster or slower than expected)

Main Components of Regulation

Standards

Monitoring

Strength/willpower

Motivation

Planning for Success

Planning in advance has LARGE effect on self-regulation success

Intention Types

• Goal Intentions

• Implementation Intentions

Goal Intentions

Desire for outcomes

Implementation Intentions

Plans for action

Ex. 67% of college students with implementation plans completed difficult goals over winter break

Importance of Implementation Intentions

Integral part of goal achievement

Creates markers, → more efficient self-regulation

Excuses Definition

• Self-serving explanations to reduce personal responsibility

Self-control failures often viewed negatively

We create excuses to avoid negative inferences

Excuse Advantages

Protects SE

Reduces guilt and blame

Helps relationships

Motivates improvement

Excuse Disadvantages

Problematic in excess

Reduces self-control

Irresistible Impulses

Inability to resist temptations and strong emotions

BELIEF about control may be most important

Procrastination

Voluntarily delaying an intended action

DESPITE expecting delay to have negative consequences

Short-term relief exchanged for long-term goal

Why do we procrastinate?

Immediate mood repair

More likely when high task aversiveness

Rewards = distant

Low confidence

Breaking Procrastination

Make first step VERY small

Specify when and where you will begin

Reduce immediate distractions

EXPECT some discomfort

Grit

Passion and perseverance for long-term/meaningful goals

Predicts success beyond contributions from talent/intelligence

Developing Grit

Develop fascination

Strive for daily improvement

Connect to greater purpose

Develop growth mindset

Fixed Mindset

Qualities = carved in stone

Growth Mindset

Belief that basic qualities can be developed through effort

Linked with:

• Embracing and persisting through challenge

• Valuing effort

• Learning from criticism

MAY have bidirectional relationship with grit

Goal Disengagement

Letting go of unattainable goals = often advantageous

No obvious indication of WHEN to do this

Emotional consequences = more significant for more important goals

Goal Disengagement Benefits

Higher SWB

Less stress

More self-mastery and investment in new goals