Motivation and behavioural change

what is motivation?

the dircetion and intensity of ones effort including internal process like —> needs, thoughs and emotions that give your behaviour enegry and direction

what does this internal motvation account fo?

your thoughts and needs

is it just internal factors that effect our motivation?

its a combo of the drive within us to achieve our goals and the outside factors which affect us —> how am I directing my effort, how strong is this process

What is achievement motivation?

trying to achive your goals even when faced with obsticles

what are tje major types of motivation

intrinsic and extrinsic

what is intrinsic motivation

when you are internally driven —> competeing feels fun, you have a desrie to learn new skills and there is excitment to preform well

what is extrinsic motivation

whne motivation comes from an extranl source —> awards, trophies, money, praise

where does motivation usually come from

It can and usually does come from both types, but the major type in athlete is what matters

what are the benifits of intrinsic motivation

higher levels of enjoyment and commitment to sportm, better predictis of partiicpation and perseverance, and an association with enhance achievement

what are atheltes more likely toe xperience with intinsic motivation?

flow —> this super absorbed state thtc auses you to loos track of time and be completly encapsualted by the task at hand

what are the benefits of extrinsic motivation?

can reinforce (and hance increase) paroiticpation adn can provide extra motivation for some

what are some approaches to understanding motivation

cognitive behavioural, social cognitive, theory of planned behaviour, self determination theory (STD)

what is the cognitive behaviour approach

when we look at personal, behavioural, and environmental factors that affect and determine behaviour —> really emphasize the role of thought patterns and cogntive habits

what is social cognitive theory

personal, behavioural, and environmentall factors that influence behaviour —> recirpocal determination is centrail - idea that these three concpets all infuelnce eachother

whata re the seven constructs embedded within social cognitive theory

1. observational learning, 2. Goals(target), 3. outcome expectations - expected end goal, 4. outcome expectations - likelihood of outcome, 5. self-regulation, 6. behavioural capacity, 7. self efficacy - belief in self

whata re the 4 factors of sefl efficacy

master experience, vicarious experience, social persuasion, emotional/physicialical states —> all lead to self-efficacy —> leads to performance

how do athleetes see psoitive feedabck?

see it as more information and less controlling —> this increases sefl efficacy and motivation where as negative feedback dcreases both

what is theory of planned behaviour?

highlights personal/social factors that infleunce the intention of behaviour ( a driving factor behind your actions)

what are the three main antecedents in the theory of planned behviour

1. attitude/behviourla beliefs —> reflect positive and negative evaluation of engaging, 2. subjevtive normas/normative beliefs —> reflect social pressure to perform, 3. percoved behviourla control/ contorl beleifs —> reflects extent to which behaviour is impeded via personal/ envirnoametal berriers

What is self-determination theory (SDT)?

The global theory of human motivation and development - came from humanistic psychology - idea that we have a purpose and drive to satisfy personal needs

what are the three areas that we actively pursue psychological needs for?

autonomy (we have a choice and contorl over our behviour), competence (feeling effective and capable when doing challenging tasks), reltedness (menaingful connections with other)

when these three needs are met we are more liely to what?

more likely to have more intrinsically motivated behavioural

Self-determination is linked to what?

increased effort in physiology, education, intention to stay active, experience intensity, less burnout in elite sports, and overall well-being and preformance

what does STD perpose for coaching?

perposes that optimal coaching is “autonomy supportive coaching” with structure —> athletes having active roles in goal setting, but stil having intention over coaching

what is the non conscious process

operate quickly, without awareness, are based largely on feeling and need minimal cognitive resources

what is mindset

belifs about the native of human abilities that epople are often unaware of

what are two types oof mindset

fixed mindset (qualities and ability are innate and essentially unchangeable) and growth mindset (qualities and abilites and malleable and can develop over time)

what is growth mindest linked too?

cognitive reframing, intrinsic motivation and persitence, self efficacy

how can we increase motivation?

Creating motivating environments: SDT! —> emphasize effort and not outcome, reward improvements, and recognize individual differences; use appropriate reinforcements, fedbalck shouldbe perosnal and positive

what are advantages and disadvanatagtes to negative motivational techniques

advantages —> can be easier to do, consistent with own experience, emotional stress relase. Disadvantages —> short-term effects only, creates extrinsic motivation, detrimental to SDT and mental health