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Lecture notes Self-regulation ()
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Lecture 1: Introduction to self-regulation...........................................................................................2
Knowledge clip mindsets....................................................................................................................3
Lecture 2: Goal setting and goal striving.............................................................................................4
Lecture 3: Motivation.........................................................................................................................5
Lecture 4: Self-control.........................................................................................................................8
Lecture 5: Self-knowledge................................................................................................................10
Lecture 6: Emotion and emotion-regulation.....................................................................................12
Lecture 7: Habits & automatic influence...........................................................................................14
Lecture 8: Improving self-regulation: A quick overview....................................................................16
,Lecture 1: Introduction to self-regulation
Self-regulation is about trying to steer your behavior in accordance with a personal goal or standard –
which is not so easy. The short-term goal is in contrast with the long-term goal. It is related to being
able to transcend immediate temptations in service of long-term goal.
Good self-regulation relates to success in school, work, relationships, good physical and mental
health. Bad self-regulation is a predictor of many bad outcomes.
Self-regulation refers to the self’s capacity to alter its behaviors in accordance to certain standards,
ideals or goals either stemming from internal or societal expectations.
- Goal setting
- Goal striving
- Dealing with frustration and distraction; It is not so easy as goals, because goals refer to a
future desired state that is not so obvious
There is a discrepancy between current and desired state. This is uncomfortable and motivates action
(under certain conditions).
Without goals there is no conflict and no self-regulation.
Foundation of self-regulation theory:
‘Cognitive revolution’ response to behaviorism (simple stimulus-response associations)
- Interpretation of the stimulus and mental representations
Self-regulation can be compared with a thermostat: monitoring process and operating process.
TOTE
- Test: representation of the problem state (identify standard)
- Operate: intervene in some way
- Test again: to see if the desired result has been achieved. If not, loop back to operate. If it
has:
- Exit: problem solved
Present state represents the person’s current status of how life is going. Ideal state represents how
the person wants to be/feel.
Discrepancy induces negative affect. This motivates efforts to decrease NA. If you move faster to your
standard then you feel positive affect. Affect not only as a monitor, but also as a behavioral motivator.
People experience positive emotions when moving towards the ideal state. When they are not
moving towards the ideal state they feel negative emotions (even until depression).
Other self-regulation theories
- Limited resource model (Baumeister): Focus on the operating fase and limited capacity for
self-regulation. A long-term goal is depleting your energy. There is one source for your
energy. In the evening there is no energy for self-regulation anymore.
- Regulatory focus model (Higgins): Promotion versus the prevention of self-regulation. For
some persons promotion works and for others prevention.
- Behavioral enactment model (Gollwitzer): Focus on motivation to volition as two crucial self-
regulation stages
, - Other labels for goals/standards as ‘motivating devices to direct behavior’
- Self-determination theory: Much of the focus of the SDT theory lies on types of motivation
that is derived from needs: needs motivate behavior to fulfill those needs. Two types of self-
regulation: 1. Autonomous self-regulation. You really want to get to your goal. 2. Controlled
self-regulation: There is pressure from outside.
Self-regulation of behavior that contributes to intrinsic needs is not/less exhausting. Biological and
psychological needs: motivate behavior; give direction towards goal. Biological needs are that if you
are tired you are motivated to sleep. It direct your attention and motivation.
Needs, inborn necessities, rather than acquired motives:
- Food and clothes needed to survive
- Gourmet meals and designer jeans not needed to survive
Psychological needs:
- Universal and innate, but manifestation varies substantially
Needs are like vitamins, we need them all (instead of what is said in the Maslov’s model).
Even when motivation is high, self-regulation tools are needed to translate motivation into action.
7 deadly threats to self-regulation:
1. Cue exposure and impulse control
2. Emotional and social distress
3. Lapse-activated patterns and abstinence violations
4. Impairments of self-monitoring and self-awareness: self-awareness pronounces discrepancy.
What is the self? Sensitivity for biases.
5. Influence of other people: catalyst for failure
6. Self-regulatory resource depletion
7. Alcohol intoxication: large cause of relapse: reduced self-awareness or narrowing attention
Knowledge clip mindsets
Mindset: A set of beliefs that shape how you make sense of the world and yourself. It influences how
you think, feel and behave in any given situation.
A mindset functions as a cognitive motivational system.
Deliberate vs. implemental mindset: Making a decision about which goal to follow against
implementing a chosen goal are different action phases that trigger different mindsets.
Individuals take on a deliberate mindset when they are deciding which goal to follow.
- Predecisional phase (goal setting): wide attention, goal desirability and feasibility, accurate
view of the self, motivation
Implemental mindset: when making their decision
- Actional phase (goal striving): narrow attention, goal attainment, optimistic view of self,
volition
Promotion vs. prevention mindset
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