Motivation

What is better than many scrimmages?

a small amount of deliberate practice will result in a gain in results over scrimmages

goal progress results in enhanced well being only if goal pursuit is associated with basic need satisfaction?

-goal progress results in enhanced well being only if goal pursuit is associated with basic need satisfaction? -look at goals, will this help me feel related, competent and autonomous -experiment one of four conditions 1)think of some things that would improve our circumstances (life_ 2)told about relatedness, competence and autonomous, they were asked to pick goals that were related to one of these areas (3 other groups) -followed for progress and well-being

What are common themes in new years resolution goals and athletes' goals?

-goals are too ambiguous (e.g do volunteer work, keep up with school work) -too many, don't want to be bombarded with goals -athletes often do this, where they will have 20 goals -good to have 2 and then add more after success -athletes are good at raising goals not lowering them

What are implementation plans?

-having an intention to pursue a goal doesn't get you far, you need to follow it up with a plan -answer: where, when and how

What is more malleable self-control or self-esteem?

-self-control are more malleable and they are predictive of success in life -we should teach kids how to teach them self-control -parents make the mistake of improving their self-esteem, they will earn self-esteem through self-control

What is an example of implementation plans for fitness? How should you design implementation plans?

-self-control is highest in the mornings -find a way to make it automatic -it is good to do it at the same time each day If_____occurs, I will__________ specify time and place -anticipate likley problems and what you will do

What is autonomy?

-sense of ownership and personal endorsement -operationalized as the extent to which a goal reflects your developing interests and core values (versus something you feel compelled to do by external or internal pressures) -bad motives: others want me to do this, I have felt bad about myself (coming from a judgemental side of oneself)

Which month is a bad time to set a resolution? Why? Which ones would be a good time to set a goal?

-setting resolution in January is bad because self-control is lower in January -more to do : getting dressed and emotionally -summer months may be when self-control is not as depleted

What were some reasons Oprah cannot manage her weight?

-she is so busy and managing so many things that she has less self-control and she can't stick to her plan -she has not been able to succeed

When did Kerri begin gymnastics?

-she started when she was four -her family moved so she could train

What is the oprah phenomenon with optifast

-she talked about her own weight loss struggles -she used a system optifast (drink shakes, psychological discussions, and exercise) -she lost a lot of weight, she promoted the weight loss problem -she started gaining weight, then she said optifast is a sham

Story of Kerri Strug and the Gold Medal for the Americans

-she was the breakout star, she landed her jump -she tore two ligiments, she felt something snap and she couldn't feel your leg -people watching didn't know how she did it since she was in pain

What are the ingredients of successful self-control?

-standards, clear conception of what you are striving to obtain, they way we establish this is with goals, in some areas we will not set goals (not self-regulating properly) (e.g how much tv we are watching), sometimes we are too broad (e.g exercise: how much? what type? how often), consider other goals and make sure they are not in conflict -specificity and conflict are key in standards -monitoring, you need to monitor your behaviour in relation to your standards, there needs to be a feedback system, you have to watch how you do, and then make adjustments: revise standards -strength, you need someway to act on the goal and do the monitoring and make changes (revisions), each of us has a limited supply of self control resources, you can only use so much in a day, week and month, it is possible to run out of self control, we cannot persist and keep at what you want to do, every person has a limit

Implementation Intentions and Weight Maintenance - do they work?

-three studies on snacking behaviour, r = 0.32 -four studies on exercise, r = 0.34

Explain how athletes make things automatic?

-weight loss, we don't have conscious control -if you are an athlete, you have years of practice and things become automatic -when you are competing it is best for it to be automatic -but when it is a big game, athletes want to exercise control (conscious) -->breaks down -athletes think too much and they slow down when they are trying to think of how to be accurate

Where autonomous goals isolated to one experiment?

16 studies show significant positive relation of about r=0.2 -when they have autonomous reasons, they make better progress

What are the three most common new years resolutions?

3 most common: quit smoking, lose weight, start exercising

Gorin et al - weight loss program behavioural and home care. Groups

Autonomous motivation -what is the patient's motivation - "I want other to see that I am really trying to lose weight' -It is important for me to lose weight Autonomy Support -understands how I see things with respect to my weight -listens to how I would like to do things regarding my weight Standard weight loss Scales (directive support) -discussed my eating habit changes with me -encourages me do not eat high salt, high fat foods when I am tempted to do so

Are implementation intentions better for certain types of goals?

Doesn't matter which type of goal, implementation plans are equally helpful

Was keri Strug's performance an example of healthy self-control?

Humanistic Perspective: -does pursuit of the goal support -holistic functioning and self-actualization -basic need satisfaction what will be the effect of these goals -they train very early in the morning -6hrs/7 days a week -injuries and obsessive eating

What do people attribute to their failure with weight loss?

when you question why you failed, the nature of your attributions will determine whether you try again. -Do they make an internal or external attribution, stable or unstable. -Number one explanation. They think they let their effort slack and self-control (unstable) when you attribute failure to something that is changeable or unstable than you might be able to stick with it in the future when you have more effort. -Second attribution, I had the wrong diet. There are always new and exciting diets to switch to (external and unstable), very likely that you will try again. 'I don't have the ability to change my weight' (internal, stable) probably won't try it again

What was baumeister's analysis of olympians' performance?

while seriously injured and while knowing an intensely painful and possibly harmful experiences is awaiting one, one must still execute a strenuous and demanding routine with a world class skill

What is under-regulation?

90%, under-regulation most common -when you lack self-control and you are no reaching goals

What were other directed people?

'other-directed people' guided by their neighbours' opinions rather than by strong inner oral convictions -after world war 2 there was a movement for people to buy things, and prices were quite low -the self-help books about willpower were perceived as self-centred -self-help guides turned to topics like how to think positive, how to smile, how to make friends -->feel good philosophy, their slogan 'believe it, achieve it"

How do Junior Hockey Players practice?

-30 games a year - europe, mostly practice -120 games a year - Canada, focus on competition Ericsson would predict that european hockey teams would perform better

Explain the perspective that hard work is a threshold

- it is a threshold, and you need mental skills and adapt to your environment

What are the steps of deliberate practice?

- it provides learning 1) goal to attend to the task and improve performance -this allows learning to take place 2) explicit instructions about best methods of improvement -we learn best when there is clear instructions, e.g hand movements, foot stances 3) immediate feedback on one's performance -often this is the teacher or coach -we can learn to give ourselves feedback 4) repeatedly performs the same or similar tasks -to the point where you don't want to do it anymore

The GPS Reflex: the third virtue

- you need to shock the students --> series of short, vivid, high definition bursts of information -->e.g Now do X, no polite stars Please do X now, you will was implied -like how a gps tell yous to get around a city: turn left -highly specific moves are instructed so they learn which parts are required to do a performance

35 year old administration assistant and freelance writer -explain her weight loss story

-'weight and exercise are always on my mind' -she way 145 lbs (5ft 7), she was struggled since she was a freshman in college -->when she was in high school she didn't have to think about her weight -she gained 60 lbs in her first year -when she went home, and they went to see the doctor, and there was no medical explanation, and she might have a disposition to be bigger -she fluctuate on her weight -when she got a job then she could focus and she reduced her weight to 135 -->she was nervous, and she always had to think about food and exercise -she let her weight increase to 145, and she could maintain this weight -she is frustrated that her weight is on her mind so much

I.Is should not be effective when the goal intention is weak or has been completed or abandoned

-->shouldn't have a typical effect on action initiation, because this would jeopardize the pursuit of other existing goals -the beneficial effects of I.Is on compliance in performing a BSE was observed only with women who strongly intended to perform a BSE during th enext month -I.Is don't work when goal intentions are weak

Who are the Nova Scotia Winter Surfers

-->they like to surf in January and February: best waves -why are people passionate for doing things that are dangerous and there isn't much benefit -->what is the motivation (Csziksentmihalyi), he focused on poets, artisters, climbers, surfers. -->regardless of the specific activity, when you found passionate people, they described how they felt when they were doing these tasks: they described it as them being carried away as a current. They get a special feeling while doing this activity, you realize it is different from the rest of your life -they enjoy surfing, and they structure their life so they can swim all day

What metabolic changes occur with weight change?

-100 volunteers live in a hospital metabolic unit, all their meals were at the hospital -they had to be at a stable weight and no history of dieting -they controlled the amount of calories in their food and then lose 10% -when they gained 10%, there daily energy expenditure increase by 25%, their metabolism was faster (defending natural weight) -losing weight, metabolism slowed down and it was harder to burn calories -there are processes that we can't control that will regulate how far we can go from our natural set point

Explain the 17 champion runners

-17 runners matched the greatest sporting accomplishment -the change didn't come from inside the athletes: they were responding to something outside them -they had received a clear signal - you can do this too -four minute mark was no longer a barrier

What were results of the pursuit of happiness experiment?

-1st semester -selected goals that were higher in autonomy, then you were more likely to reach your goal -->your well being would increase at the end of the semester -if you were controlled by the goals, less progress, and lower well being 2nd Semester -students who had autonomous goals made progress and they felt better -they made more autonomous goals and they further increased their well being -there could be an upward spiral in better goals, better well-being and then more autonomous goals

The Pursuit of Happiness: Can there be an upward spiral? experimental design

-240 incoming college students followed for entire freshman year -autonomy measured in terms of reasons for goals LIst 8 goals that would last at least through the end of the semester: -'get good grades -get involved in campus organizations -he asked them why they were doing these goals -->autonomous or controlled goals -controlled, you feel you have to do it -autonomous you want to

Do psychological skills improve a athlete's performance?

-45 studies, 38 studies showed that these improve athelete performance

What is a realistic goal for weight loss?

-5-10% of currently body weight -the distorted image of super thin female shape should not be goal

What is the progression of musical experts?

-50 year old musicians maintain a similar speed to the 20 year olds -their music specific skill depended on how much they were currently practicing each week -once pianists broke through and became experts, they declined in their deliberate practice -->they could do other things, perform, teach -the professionals that decrease their practice, their performance is lower than the younger ones practicing -if you want to stay there you need to do deliberate practice

Explain the VLCD study

-500 pts, 50% above ideal weight -1/2 drop out before the study was complete -stayers lose 84% of excess weight -over next 18 months, pts gain 80% of excess weight back -3% considered success at 5 years -people will lose weight in programs but they can't keep it off

How did Michelangelo train?

-6-10 he lived with a stonecutter and his family -learnt how to handle a hammer and chisel before he could read and write -he apprenticed to the great Ghirlandaio: worked on blockbuster commissions, sketching, copying, and preparing frescoes -his first great painting was Pieta (24 years old)

What does a typical psych class do in their leisure time?

-7 hours a week -surf the internet a lot -surfing the internet is low challenge, low engagement

Motivation class and talent

-85% were identified as being talented -sports 52%, Music 22%, fine arts 15%, language arts 11% -start age = 8 -hours per week = 8

Why did Germany have a high hopeful turnout?

-91% of hopefuls got a medal -well prepared for the stress, and the unpredictability

Do implementation plans lead to success?

-94 independent studies show a significant positive effect of Pearson r = 0.33

What is futsal?

-Brazilian players played with a ball that was half the size and it weighed twice as much, it hardly bounced -they practiced on basketball-court size patches of concrete -speed was comparable to hockey -called 'soccer in the room'

How did Canada use sport psychologists?

-Canada developed a program known as own the podium -the money went to sports psychologists -so they could bring their own doctors to the olympics -$ for international competitions and technological advances

Explain the study where chinese coaches worked with our national ping pong team.

-Canadians are not the good -Canadian athletes did not want to repeat their taks: serves

Historical Performance Canada

-Canadians have not been that good at winter olympics -the last two olympics we have placed third overall -Canada has the best female athletes in the world

Who was Kerri?

-Carrey, not much was expected, she was good but she often screwed up at competitions, she wasn't as energetic, she was in the background, she wasn't expected to be the star -the americans had a chance to win the gold medal after four competitions into it -they had to choose between dominique and Kerri

Why was puny Cro-Magnon man able to survive, when bigger, stronger, larger-brained Neanderthals died out?

-Cro-Magnons had more myelin: outthink, out communicate and outcompete the neanderthals

How did Ericsson question short term memory: 7 plus/minus two?

-Ericsson found a student who could memorize a strand of 8 numbers -memory was not innate or fixed, it could be improved through training -every skill requires memory: does that mean skill is not fixed? -Ericsson measured practice: time and characteristics of practice -every expert in every field is the result of around ten thousand hours of committed practice (deliberate practice) or a decade

What signals were in Curcao?

-Frank Curiel, league founder, groundskeeper, scheduler, seller of cokes etc -the kids watch baseball games at the diamond -Curiel's three things you need for good baseball players: heart. mind. balls -to be kid in this field is like standing in the sistine chapel -->the proof of paradise is right here: all you have to do is open your eyes (you can get to the MLB)

Many psychologists have been suspicious about people controlling their behaviour through conscious effort

-Freud felt our behaviour was driven by unconscious forces -Skinner believed people's behaviour was determined through past reinforcement contingencies -->the conscious mind is subservient to the unconscious mind

Allen Wheelis (psychoanalyst) noticed Freud's therapy techniques were no longer as useful - explain his observation

-Freud worked with Patients who were in the era of mastering self control -Freud had to get through these barriers in order to gain insight into their psyche -Wheelis noticed that in the later generations that it was not as hard for people to open up, but then the therapy would stall and fail -->people didn't have the sturdy character, people didn't have the strength to follow up on the insight and change their lives (decline of the superego or willpower) -this change occurred before the baby boomers who lived by the slogan "if it feels good, do it"

Key Questions to Consider when making goals

-Have I reflected on why I am pursuing this goal? -Is this goal in tune with myself? -can I make it in tune with myself?

What were Kerri's thoughts before 2nd jump?

-I knew that after Dominique fell twice on the vault that we needed my vault for the goal medal. I said a little prayer. I said "please God help me out here. I've done this a 1000 times. I just need to do it one more. I just let my adrenaline carry me. When I landed I felt a cruch again -she didn't think about who she let down, she didn't think about her injured leg -she was mentally preparing herself -she has made jumps injured many times before

How does ignition get turned on?

-I want X later, so I better do Y like crazy right now -ignition is reactive: it may have felt like it originated within them, but it hadn't -signal about what others are doing, it is about future belonging

pariticpants were asked to form the goal intention of collecting a free food coupon

-I.I's specified: how, where, and when -->more successful at obtaining a coupon, they were fast in lexical decision task to recognize words describing the critical situational cues -faster lexical decision responses mediated the effect of implementation intentions on goal completion -->facilitating effects of I.Is on the initiation of goal-directed behaviours depends on effectively detecting, readily attending to, and successfully remembering the critical situational cues

Why do I.Is benefit from actioninitation?

-I.Is benefit actioninitation through processes of automatization -I.Is that specified good opportunities for presenting counterarguments to a series of racist remarks made by a confederate -->people who made I.I's initiated their counterarguments more immediately when good opportunities arose than did goal intention only participants

What is the little genius story?

-Koestner and his wife went to a colleague's house, the wife greeted her and the husband was with the daughter -their daughter loved school and math class, she was sick and her parents told her that she couldn't go to school the next day -koestner and his wife thought it was great she was excited -the reason her daughter loved school was because she was told she was gifted in math -the teacher would call them the little geniuses, the teacher would work on extended math concepts -she thought about it and she didn't want to get the other geniuses sick -the parents were uncomfortable with the teacher identifying the sub-group of kids

Freshman High School Basketball performance

-Koestner did well at his age, typically experts are not only good for their age, but also people older than them -he peaked at highschool, he did drills during the whole practice: fitness would improve -however, the performance plateaued or declined -->no longer had practice sessions, he was just playing games

Do you need expert teachers from the geicho?

-No, many world class talents had an average teacher when they began -this applied to both arts and athletic coaches -they don't quickly switch to an expert coach either

What was interesting about oprah's weight?

-Oprah has a lot of self control, despite her strength, motivation, and resources, she couldn't keep the pounds off

What is rescue time?

-Rescue time: produces statistics on how someone uses their internet (which sites they go on) -we have many self-monitoring apps on our phones

What are three ways to overcome self-control limitations?

-Select or develop autonomous goals, connected with our interests and values, we will be able to easily find energy to do these goals -support goal with implementation plans, plan how we will implement our goals -borrow self-control resources from friends and family, we get other people to help us with our goals and it frees up our self-control resources

How could Shaquille O'Neal improve his game?

-Shaquille O'Neal needs to practice at different lengths of the court in order to prove his free throws, until he does this he will continue to be terrible

Why was it beneficial that Stanley shaved everyday?

-Stanley shaved everyday in the forest -wouldn't that self-control exercise leave you more depleted? -orderly habits improve self-control in the long run by triggering automatic mental processes that don't require much energy

How do we sometimes fail to keep developing our expertise, despite active involvement in a domain?

-Tiger Woods is no longer in the top 100 -he has injuries, psychological problems: no longer able to practice -he has been around 20 years and people have tried to duplicate what tiger's dad did -Tiger is competing against kids who did what he did

Why can horses walk immediately on being born while humans take a year?

-a horse is born with its muscles already myelinated

Depression App

-a person with depression developed an app to monitor his condition -his mood was e-mailed to his friends so they could get in touch with him

Flow: definition

-a sense of effortless action felt in moments that stand out as the best in our lives -90% of people say they have an activity that produce flow

What does a sluggish/fast unreliable circuit mean?

-a sluggish unreliable circuit means sluggish unreliable movement -fast synchronous circuit means a fast, synchronous movement -muscles are useless without circuits

Definition of Diet

-a special course of food to which a person restricts themselves, either to lose weight or for medical reasons -a four letter word that often leads to deprivation, frustration and failure -key word restriction

What is the problem with sugar?

-a sugar spike is followed by a crash that leaves you feeling more depleted, so it's not a good long-term strategy

Praise on Effort versus Praise on Ability versus No feedback - which one is better?

-ability praise, showed more interest in the task, worked longer, and worked better

Absorbed in the task - flow

-absorbed in the task, fully concentrated at the task: in our daily lives we are splitting our attention. Flow activities demand attention, we don't have a chance to be self-conscious

What was the amount of deliberate practice for 20 year old violinists?

-accumulated deliberate practice for 20 year old violinists -international level = 10 000 hours -national level = 7500 hours -regional level = 5000 hours there was no examples of natural talent reaching high levels of practice -no examples of grinders, no one at the regional level who put in 10 000 hours

Explain how addicts prefer risky strategies. What is the exception?

-addicts prefer risky strategies when play cards with quick big payoffs, even if they could make more money in the long run by setting for a series of smaller payoffs -when given the choice of getting $375 today or $1000 in a year, they take $375 -heavy users of tobacco, alcohol and other drugs, prefer short-term payoffs, only exception is marijuana (far less addicitive and does not require short-term mind-set that goes with addiction)

What language do they use in hotbeds?

-affirmed the value of effort and slow progress rather than innate talent -praise was not constant but given when it was earned -motivation does not increase with increased levels of praise, but often dips

Is there a physical advantage between men and women?

-after 1980 law passed that women needed the same opportunities -->this reduced the men and women gap in performanc

Why would it occur that 25% would fail after the first week?

-after a week, 25% people have failed -->many people are probably setting resolutions without thinking it through -it is hard to reach our goals (theme in the data)

Explain the kinds of strength: power and stamina

-after practicing their posture, they were asked to return to do the same tests -they had to squeeze a handgrip, their baseline did not change for long they could squeeze -->willpower muscle hadn't gotten more powerful -they had more stamina, after the handgrip they did the don't think of the white bear and then squeezed a handgrip and they held on longer than they had prior to the posture exercise -->willpower didn't get depleted as quickly

Explain how the 'will' has declined.

-after the 19th century the concept of willpower disappeared -the Nazi's had an infamous film "the triumph of Will'' it was quite different from the concept of willpower in self-help books -->Hitler tainted everything he touched, including the term willpower

Breakfast and School-aged Children

-all kids were asked to skip breakfast -half were given breakfast and half were not -breakfast group, learned more and misbehaved less (judged by monitors who were blind to the conditions) -after a morning snack, the two groups of children were not longer distinguishable

What caused the Renaissance period to bloom with experts?

-all the great renaissance creators lived within a few blocks; all of them were simply part of the landscape of everyday life -all flashed signals that added up to the message: better get busy

Why do teenagers make bad decisions?

-all the neurons are there, but they are not fully insulated

paradox of work and leisure

-almost everyone wishes they worked less and had more time for pleasure -3 activities: working, leisure, basic needs (eating) -->they take up about one third of the day each -it has never been proven that leisure is more beneficial than work

altered sense of time - flow

-altered sense of time, time is shortened or lengthened. Less time passed than really did. When athletes do something that takes ten seconds, it feels like it took longer (e.g when you make an amazing goal) something brief gets distorted and lengthened

What was the setting of the 1996 olympic gymnastics

-american dream team, highest hopes -russians and romanians have historically dominated -13 year old, she had immigrated from Romania, they had high hopes -the coach was Romanian, and she emigrated to america

Why was Florence such a powerhouse for talent?

-an epicenter for the rise of a powerful social invention called craft guilds, associations of weavers, painters, gold-smiths, who organized themselves to regulate competition and control quality -guilds were built on the apprenticeship system, boys around seven years of age were sent to live with masters for fixed terms of five to ten years -learnt the craft from the bottom up, not through lecture but action -chain of mentoring: e.g da Vinci studied under Verrocchio who studied under donatello -apprentices spent hours solving problems: trying and failing

Why do certain children progress quickly at music lessons and others don't?

-answer to a question before they started their first lesson: how long do you think you'll play your new instrument? -->condensed into three categories: short-term, medium-term, long-term commitment -->measured practice: low, medium, high -with the same amount of practice, the long-term commitment group outperformed the short-term commitment group by 400 percent -it is about the perception of self

What was KEEP?

-applied Wooden's rules to their curriculum -reading scores increased

Simon and Chase (1973) study of chess-masters

-are there naturally talented performers who quickly emerge as the best in their field? -minimum period of attainment of Expert Performance. It takes 10 years and 1000 hours of deliberate practice (goal-oriented training, structured by expert teacher where you get feedback along the way)

Explain the experiment where the kids had to talk out loud.

-asked kids to talk out loud while doing a task -she identified a helplessness pattern -gifted kids become anxious and self-critical and catastrophizing -other kids faced with the same puzzles, they step back and they try to do something different -gifted kids hold on to this, and they try to demonstrate their ability -effort kids, they do deliberate practice, changeable, malleable

Willpower Exercises and a reduction in abuse?

-asked people how they would react if they saw their partner cheating on them -then they did a willpower exercise for two weeks and they were asked how they would react -people's response were less violent and aggressive from their baseline responses if they did an exercise -improved self-control predicted less domestic violence -willpower gradually got stronger, so it was less readily depleted -you don't need to begin with exceptional self-control like Ben Franklin or David Blaine -as long as you were motivated to do some kind of exercise, your overall willpower could improve

White Bear Experiment

-asked people to ring a bell whenever a white bear intruded on their thoughts, after asked to not think about the white bear -some distraction techniques and incentives delayed ringing the bell, but everyone rang it -they gave up more quickly on geometry puzzles than if they were allowed to think for 5 minutes -harder time remaining stoic while watching SNL

1979 Trial of Dan White

-assassinated two city officials, his attorney used the Twinkie defense -his attorney showed how he ate a lot of junk-food and he was depressed and he had 'diminished capacity' -the junk food consumption was evidence of the depression -he received a lower sentence

Explain the experiment where half had to resist temptation and the other half had to do a control task. What conclusion can we draw from this?

-assign half to resist temptation and the other half do a control task -then after this do a task where a person needs to focus -if you do one self-control task and then another you will be depleted and not do well -control group out performs -if you try to quit smoking, you may not be able to do your writing or control your temper

How did David Blaine exercise self-control?

-at home he wouldn't read, he would eat poorly -he was unable to keep up with his discipline because he lacked motivation -maintaining discipline for years requires techniques from a different kind of endurance artists

Explain how Baumeister was skeptical about willpower.

-at the time the focus was on self-esteem not self-control -he discovered that people with more confidence in their ability and their self-worth tended to be happier and more successful -->why not help everyone by boosting their confidence? -it was later discovered that confidence does not lead to better performance, and even the worse people will low self-esteem out performing people with higher self-esteem

What is muscle chunking?

-athletes and gymnasts chunk muscles movements together, so when they perform a stunt they don't have to think about it -when chunking is done effectively it creates a mirage that gives rise to the HSE

How did people in hotbeds describe their practice?

-attention, connect, build, whole, alert, focus, mistake, repeat, tiring, edge, awake -evokes reaching, falling short, and reaching again

How did I.I's affect frontal lobe patients' performance on a go/no-go task?

-automatic behaviour is in tact, difficulties with conscious control of behaviour -did a go/no go task in a dual-task paradigm -->the secondary task was a tracking task of variable difficulty -even at high difficulty level of the secondary task, I.I's sped up action initiation -I.I's were more effective in frontal lobe patients than uni. students -people whose conscious control of action is impaired particularly benefit from I.I, I.I effects are primarily based on automatic processes

Which type of goals are new years resolutions?

-autonomous goals help us get us around our will power limitations, we pursue them in a natural manner -many NY resolutions come from a place of guilt

Gorin et al - weight loss program behavioural and home care. Results

-autonomous motivation at 6 months -autonomy support at 6 months -partner directive support -all of these points were significant -we are more likely to make progress when it is intrinsic and others support us

How much do people watch tv? Who feels guilty about watching tv?

-average american adult watches four hours of tv a day -the more educated you are the more guilty you feel about watching tv (likely to make a goal to stop watching tv)

What happened on average Joe Hawaii?

-average joes and attractive guys -she went with the swimsuit model -if we reach too high, it will go unrequited

What was typical behaviour of students during exam periods?

-bad hygiene: they were not cleaning their apartments, dishes, clothes, teeth -students reported spending more time with friends instead of studying -study habits got worse during exam time -they were devoting a lot of their willpower to studying harder, but they were studying less -increase in oversleeping and overspending -more emotional outbursts (anger, irritable) -stress does not cause negative emotions, it depletes your willpower which results in a lack of control over emotions

How did Lamm plan out robberies?

-bank robberies are not about guts or guns but technique -they had plans prior to the robbery to make a thorough inspection of the bank and a strict time limit to stay in the bank during the robbery

What is disengagement

-barrier, we feel we need to persist -important to identify goals that we should no longer pursue

What is baumeister's opinion of self-control?

-baumeister feels that you can increase the amount of self-control, it is like a muscle

What are autonomous reasons?

-because I really believe its an important goal to have -because of the fun and enjoyment the goal offers

Do these apply to Kerri Strug's performance? - misregulation

-because Kerri was successful, there was no under or misregulation -successful self-regulation

Why are implementation intentions effective?

-because implementation intentions imply the selection of suitable future situation, it is assumed that the mental representation of this situation becomes highly activated, -->easier to access , easier to detect the critical situation in the surrounding environment -this mental act will lead to the automatization of the intended goal-directed behaviour once the critical situation is encountered -should be rooted in memory retrieval processes in situ (e.g like recalling 2x2=4) -passing the control of one's behaviour on to the environment

What are controlled reasons?

-because somebody else wants me to -because I would feel guilty if I didn't

What were the children told about their performance?

-began with moderately difficult, and highly difficult, and then moderately difficult -these tasks are easy to manipulate the feedback, because people might think they are right when they are wrong No matter what their actual score, all children were told that they had solved at least 80% of the problems that they answered 1/3 told you must be smart at these problems 1/3 told you must have worked hard at these problems the remaining children received no add. feedback -random assignment

What are the correlations between glucose and criminal behaviour?

-below average glucose levels in 90% of the juvenile delinquents -people with hypoglycemia were more likely to be convicted of a wide variety of offenses (e.g traffic violations, embezzlement, child abuse etc)

Why is targeted, mistake-focused practice so effective?

-best way to build good circuit is to fire it, attend to mistakes, and then fire it again, over and over -struggle is a biological requirement

What type of goals are more likely to be successfully completed?

-better performance when people set challenging, specific goals compared with challenging vague goals -goal specificity effect is based on feedback and self-monitoring advantages -learning goals (e.g learn how to do a task) have better outcomes than performance goals or promotion goals (presence or absence of positive outcomes)

How should one state their goal? Which words should they avoid?

-better state goals as a positive way (avoid the word not, try to find antonyms)

Who is Mariam Bedard?

-bi-athlete, skiing and shooting targets -you have high heart rate, and you need to calm it, in order to shoot well -she had six years, no other women would have had more experience (new sport) -ericsson would say extended deliberative exercise will change -your heart becomes larger

Why do we reach to high? - unrequited love

-biased: we overestimate our place -->both attractive and unattractive -attractive sees themselves in an even higher position

What is Freud's perspective on unrequited love?

-boys are attracted to mom (not attainable) they go after someone unattainable

What are the virtues of DIstal goals?

-boys who had distal goals did better in school -focusing on far off goals seemed to be more effective than intermediate goals like getting good grades -distal goals were more useful when present-oriented goals

What does a large brain mean, what doesn't it not mean?

-brain size did not correlate with the type of food -the large brain did not evolve to deal with the physical environment, but rather with something more crucial to survival: social life -animals with larger brains had more complex social networks

How should we eat in order to maximize our self-control?

-breakfast is a good ideas especially on days when you're physically or mentally stressed -->don't take it on without glucose - "feed the beast" -don't skimp on calories when you're trying to deal with more serious problems that being overweight

What is the pattern of hotbeds?

-breakthrough of success is followed by a massive bloom of talent -the bloom grew relatively slowly at first, five or six years to reach a dozen players -deep practice takes time

What is a willpower workout?

-brought in college students and measured their baseline self-control, and how much self-control was depleted after doing a depleting task and then sent home to perform some kind of exercise on their own for a couple of weeks -then brought back to the lab to complete tasks

Trick or treater experiment

-brought trick or treaters into a room -there was either a mirror facing them or towards the wall -instructed to take one piece of candy and they were left alone in the room -if the mirror faced them they were more likely to take one piece -->even though they were disguised by their costume, they felt self-conscious

How do business's build myelin?

-businesses are groups of people who are building and honing skill circuits in exactly the same way as tennis players do -the more an organization embraces the core of ignition, deep practice, and master coaching, the more myelin it will build, the more success it will have

Why is there a feast before Lent?

-by relaxing before lent, perhaps people can store up the willpower necessary to sustain themselves through weeks of self-denial (mardi-gras theory)

What are the benefits of outside help?

-can encourage you by pointing out signs of progress that you've taken for granted -when things go badly, they can help you

Who was Debbie?

-casual dating to being in a relationship -different criteria for dating and relationship -less attractive is accelerating quickly

Challenges and skills are matched - flow

-challenges and skills are matched, when skill and challenge level are matched and high then flow occurs. If the task is too easy it won't provide flow or if you don't have the skills

What do flow activities do for us?

-chesik, he feels flow activities lead to pleasure and they give us a sense of purpose

Marshmallow Study

-children are left in a room with a marshmallow and if they wait 15 minutes they get another marshmallow -children either ate it right away, tried to resist but caved, or waited and received the reward -which children were successful? the ones who distracted themselves -when these children grew older they discovered the ones who were able to wait received higher grades and test scores, they were more popular with their peers and teachers, and higher paying jobs, lower BMI, and lower rates of drug abuse -the children who waited received 210 pts higher than the children who were the first to fail

New Zealand Study -examined 1000 kids from 0-32 and measured their self-control through many measures and many judgers (teachers, parents etc) - high self control group

-children with higher self control, as adults had better physical health (lower obesity, fewer STDs, and healthier teeth) -not a predictor of depression -lack of it resulted in drug and alcohol abuse -more likely to have a stable marriage in a 2 parent family

What is chronic pain's effect on willpower?

-chronic pain leaves people with a shortage of willpower because their minds are so depleted by the struggle to ignore the pain

What are the three rules?

-chunk it up -repeat it -learn to feel it

What is brain fuel?

-glucose doesn't enter the brian but it's converted into neurotransmitters, which the brain uses to send signals -->if you ran out of neurotransmitters you'd stop thinking

Clarity of Goals and immediate feedback - flow

-clarity of goals -immediate feedback, instant feedback -->most games are designed to produce flow: clear goals and immediate feedback (e.g golf), this encourages the flow experience -->in everyday lives, goals are not clear and we don't get a lot of feeback

Other factors that make Brazilians great?

-climate, passion, and poverty -futsal is the leave through which those other factors transfer their force

How do Coach's teach the talent code?

-coaches are designing circuits: fire here not there -locate their sweet spot

Mom Experiment

-college students were asked not to think about their mom and they were successful -mom is a bad thing to suppress because there are a variety of reasons why the students could suppress it -you need a more neutral stimulus so it is more generalizable

What combination results in champions?

-combination of talent, hard work and simulation has produced many champions -you need refined mental training, it is the final prerequisite -estimate 50-90% mental factors for figure skating

How to improve willpower stamina?

-concentrate on changing a habitual behaviour -not exclusive to posture -use your left hand instead of your right hand -effects are not as strong for left handed people as they tend to use their right hand for many tasks -speak with formal language (yes instead of yeah, or stop swearing) these tasks although can be hard to people to continue as they don't have immediate rewards

Expert Performance

-consistently superior performance on specified set of representative tasks for the domain that can be administered to any subject -par at golf

Does watching tv make you smarter?

-content of TV shows has changed in the last ten years -one episode of '24' connects the live of 21 distinct characters each with a clearly defined story arc -->requires a lot of attention -multiple threading and complex social networks require attention, patience, retention, and parsing of narrative threads -you have to focus to follow the plot and in focusing you are exercising the parts of your brain that map social networks that fill in missing information and that connect multiple narrative threads

What are and are not contributing factors when predicting future performance?

-correlations between intentions and behaviour are modest -the strength of the intention varies based on the specific behaviour -people's past behaviour predicts future behaviour -weak intention-behaviour relation is due to people having good intentions but failing to act on them

Dichotic-listening experiment

-critical words describing the anticipated situational cues were highly disruptive focused attention -participants performance of shading (repeating words) was hampered when critical words were presented to the unattended channel -critical words will attract attention even with efforts to direct attention to the shadowing task

How is deep practice strange?

-cuts against our intuition about talent (natural ability) -it takes events that we normally avoid (mistakes) and turns them into skills

Which cognitive abilties are improved by I.I's?

-deficiencies in relevant perceptual, attentional and memory functioning and executive control -I.I's enhance perceptual, attentional, and memory functioning with respect to critical stimuli and facilitate executive control with respect to the critical behaviour, they should benefit from I.I's

But what if I don't want to be an expert?

-deliberate practice may sometimes be useful to just help individuals participate and to blend in

Three types of Activities in a Domain

-deliberate practice, individualized training on tasks selected by a qualified teacher. This is how skills are developed -play, primary goal is the inherent enjoyment of the activity. After deliberate practice, after you know how to play tennis. This has no effect on your skill, no specific goal, no feedback -work, public performances, competitions or other performance motivated by money

They had Germans answer a survey throughout the day to see if they were experiencing some sort of desire or had recently felt a desire - results

-desire was the norm not the exception -half the time, people were feeling some desire at the moment they received their survey -a quarter said a desire had just been felt in the past few minutes -many of these desires were trying to be resisted -people spend at least a fifth of their waking hours resisting desires between 3 and 4 hours per day -people are using willpower a lot to resist these desires, but they also use it for other things such as making decisions

What are the signs of ego-depletion?

-desires intensified along with feelings -ego depleted people felt more happiness when seeing a happy photo, they felt more pain when submerging their hands in cold water -sign: look for an overall intensity of your feelings

What is ignition determined by?

-determined by a simple if/then propositions, with the then parts always the same---better get busy

Are medical doctors experts?

-diagnostic skill of doctors -2 year doctor will be better than a newly graduate -from 2 year onward there is no difference

What bodily signals do dieters tune out?

-dieter try to tune out the start-eating signal, but the start and stop signals are intertwined, so you lose touch with the stop-eating signal, particularly if the diet tells you how much to eat -once you deviate from the rules, you have nothing left to guide you -that is why the milkshakes failed to make the dieters feel full

Explain the dieters and bowl of M and Ms

-dieters (female) had to watch a documentary with a bowl of M and Ms either in front of them or on the other side of the room (hypothesis that the M and Ms on the other side of the room would be easier to resist) -then they had to solve impossible puzzles -the dieters who had within arm's reach gave up sooner on the puzzle demonstrating that their willpower had been depleted by the effort of resisting temptation -avoid being around tempting foods as they deplete your willpower and would cause you to overeat later

Milkshake experiment and rating food-everyone was starved - results

-dieters who had downed the two milkshakes ate more cookies and crackers than the ones who'd had nothing to eat for hours

Describe hypothetical interview with an athlete who wanted to break through at the olympics?

-differences in deliberate practice, if you have 200 hours and your peers have 50, that will make a difference

How does one determine a favourable situation?

-difficult, because one has to compare it with other situations that may arise -also one must decide which of the many goals the person holds is to be served by using the given situation -when one does not make these decisions ahead of time than goal pursuit is hampered -when goal pursuit is planned, goal-directed behaviours can be initiated immediately once a relevant situation is encountered -when is planned your don't need to think of your actions, you can implement which is less taxing on cognitive resources -->prevents distractions, bad habits or competing goals from interfering

What are two types of social support?

-directive support -- provision of positive guidance and encouragement (problemsolve, give ideas) "my friend reminds me what I need to be doing" -autonomy support - support framed as empathic perspective-taking (not directictive, not giving advice, listening and "my friend understands how I see my goals"

Mechanisms that mediate expert performance?

-distinctive physiological characteristics of experts...are accurately characterized as physiological adaptations to extended periods of intense training -cognitive mechanisms responsible for the acquisition of expert performance involve complex acquired representations which facilitate expet's ability to plan, monitor, and reason about their performance -->tennis players get serves that are 200km, they know how to respond to cues to figure out where the ball is going

Which type of goals did sixth graders set for themselves?

-do my hmwk on time -don't tease my sister -eat less candy -improve my posture -they were writing resolutions that their parents or teachers wanted, they made them socially desirable -most adults' goals are controlled, they are self-initiated but not self-endorsed

How many goals should one have?

-do one goal at a time, we don't have a lot of energy, so only master one goal at a time -more likely to fail at all your goals when you are attempting to tackle more than one (e.g alcohol and smoking)

Gretzky's Secret to Success?

-does he have chamelon eyes? does he have better peripheral vision -->he would look up at the scoreboard and see the players

What is the problem of sexual involvement?

-doesn't discourage love

Why shouldn't we clear a table too quickly?

-don't clear a table too quickly -people consumed less food when the waiter left their chicken wings on the table compared to tables where they cleared the bones

What is the best way to diminish the skill of an expert?

-don't let them practice for a month -myelin would begin to break down: not muscles or genes -the older you are, you don't have 30 days, you can only have 3

Kubey and Cz's recommendations:

-don't try to give up TV totally, we have done it for such a long time -watch with other people -be a discriminating viewer, most americans when they watch tv, they don't use a tv guide, they just change the channels. We should have a goal, plan, and meaning for what we choose to watch. Select things that are meaningful to other goals -if you really care about a show, emerse yourself

How does the person being pursued assessed the situation?

-don't want to think about it -didn't want to hurt them or relationship -no positive emotion -lose-lose

Why do baby-brain DVDs not work?

-don't work because they don't create deep practice - in fact, they actively prevent it, by taking up time that could be used for firing circuits

Theatrical Honesty: The fourth virtue

-drama and character are tools that master coaches use to reach the student with the truth about their performance -point out errors -put on different personas that work best for their students

What is a drawback of websites like stickK.com?

-drawbacks to stickK.com: referee may not be honest (doesn't want to hurt friend financially) and people self-selected to join this website

How does alcohol affect a person's self-awareness?

-drinking alcohol reduces people's ability to monitor their own behaviour -as drinkers' self-awareness declines, they lose self-control: fights, smoking, eating more and sexual blunders -one of the hardest parts of a hangover is the return of self-awareness -->we begin to compare our behaviour with the standards set by ourselves and neighbourhood

'when you're sick, save your glucose for your immune system'

-driving a car with a bad cold is more dangerous than driving while mildly intoxicated -your immune system is using so much of your glucose to fight the cold that there's not enough left for the brain -don't do anything taxing if you have a cold (e.g test, SAT, work)

What is PMS?

-during the luteal phase, the body channel a high amount of its energy to the ovaries and to related activities, like producing extra quantities of female hormones -as more glucose is allocated to that part of the body, there is less available for the rest of the body which respnds by craving more fuel (any food can help, but sweets are the fastest) -->that is why women crave random foods, tend to eat 170 calories more at lunch -women at this time are not getting enough extra calories probably due to the thin idealism -the body rations its energy giving priority to the reproductive system and have lower self-control

What occurs during an addict's withdrawal?

-during withdrawal, the recovering addict is using to much willpower to break the habit that it's likely to be a time of intense, prolonged ego depletion, and that the very state will make the person feel the desire for the drug all the more strongly

What happened during world war II that required them adopt the trainer?

-during world war II they need to train youth as quickly and safely as possible -ordered 10 000 trainers -the name was changed to 'the blue box' -Link went on to build simulators for other types of aircrafts

What happens to our circuits when we practice? -suboptimally and optimally

-each time we deeply practice a nine-iron swing or a guitar chord or a chess opening, we are slowly installing broadband in our circuitry -struggle is required in order to get your skill circuit to fire optimally, you must by definition fire the circuit suboptimally, you need to make mistakes and teach your circuit -you need to keep firing the circuit in order to keep myelin functioning properly -myelin is living tissue

What is the Oprah paradox?

-even people with excellent self-control can have a consistently hard time controlling their weight -people with high self-control, did slightly better than average at controlling their weight, but the difference wasn't as marked as in other areas of their lives

Who is Jim Ryan?

-he was the best on his team, initially he was on the C team -he went to compete at a national level -trained to run in a way that no one had trained like before

Barriers (Ericcson)

-early exposure -exposure during critical developmental period, sometimes it needs to be a certain age -keen interrest in the domain (genetic?) otherwise they will not do their practice -insufficient self-regulatory skill to maintain practice regimen (genetic), e.g conscientiousness, introverted -financial resources, traveling team (hockey) -lack of top-level of instruction -demotivating instruction at critical time, bad coach -excessive practice leading to injury and burnout: tiger woods

How were pilots initially trained?

-early pilot training believed that good pilots are born, not made -they did quick training, mostly to see if they would get motion sickness -fatality rates were 25% -airmail fiasco (pilots delivering mail died), it was questioned if there is a better way to learn to fly

What are earworms?

-earworms are an unfortunate byproduct of an otherwise useful function: the completion of tasks -->we turn off bad songs, but our mind continues to sing it in order to complete the song/task

What mediating factors were identified about the autonomous goals?

-effects obtained both between individuals within individuals -mediating factors identified 1)greater effort, easier to generate effort and it isn't taxing when it is autonomous 2)less conflict with other goals, autonomous goals are less likely to conflict because they are coming from your interests so they are unlikely to conflict with other aspects of your life 3)capacity to shield goals from distraction and temptation -people will have the best progress with autonomous goals than controlled goals if they are trying to do one of each

What is the effect of ego depletion?

-ego depletion effects on behaviour were strong, large, and reliable but that the effects on subjective feelings were considerably weaker -->they reported more fatigue and negative emotions but those differences weren't large nor reliable

Control of Emotions - Willpower Category

-escape from bad moods and unpleasant thoughts and occasionally cheeriness (e.g getting ready for a funeral) -try to distract ourselves with other thoughts or activities -->shopping sprees, tv shows, chocolate binges, or getting drunk

What is self-efficacy?

-essential to feel ready to tackle the goals and have confidence that you have the ability to complete this goal --->self-efficacy -->self-esteem does not equal self-efficacy

What is the JUMP program?

-every kid is a JUMP, if they are taught in systematic ways, they will gain confidence and start improving -break questions down into smaller questions -math is designed to build skills: you need small steps and start where the child is -they need confidence -there is a lot of repetition, everyone has the math gene, we just need a more step-by-step teaching

What do our genes do?

-evolutionary instruction books that build complicated machines (us) -genes contain instructions to build our circuitry with preset urges, proclivities , instincts -->e.g good smell, eat that food, rotting smell: avoid -->if x then y

What is misregulation?

-exerting self-control in a way that fails to bring about the desired results because the efforts are misguided or wasted -10% of the reason we are not reaching our goals -it is either because we don't know ourselves or how to reach the goal

Explain the volleybal serve study.

-experts, club players, and novice volleyball players and asked them how they would approach a serve -the predicted the skill of the player based on the information they had given them -90% of the variation in skill could be accounted for by the players' answers -experts practice differently, more strategically -when they fail they don't blame it on luck or themselves, but they have a strategy that needs to be fixed

Phase 1 - exposure and playful interaction

-exposed before the age of eight -kids will be exposed to what their parents care about (e.g music, skiing) -parents respond and reinforce when their kids try what they are interested in -the kids will play around with it

Who were the brontes?

-extraordinary writer -they wrote a variety of forms: complicated and fantastical, and not that good -bad spelling, punctuation, and immature themes -they produce a lot of writing at an early age -the unskilled quality of their early writing was a prerequisite to their great literary accomplishments: built myelin in their early work -they developed storytelling muscles at a young age

Evidence against basic abilities as a prerequiste:

-failure to find basic abilities that predict later expertise -failure to find experts with less than 10 years of training

Why does unrequited love happen?

-falling upward, romantic attraction, social desirability pursue someone out of our league. It is natural and your love will go unrequited. Attracted to the most attractive person in the group -intrusion of romantic feelings into a platonic friendship, often this goes unrequited -transition from casual to formal dating, one person's feelings accelerate

Discuss the Radish experiment.

-fasted college students and brought them into a room with the aroma of cookies -they sat at a table with three bowls: cookies, chocolate, and radishes -assigned to either eat candy or radishes and then they were left alone in the room -everyone in the radish condition resisted the temptation, but many smelt the cookies or touched them, people were using their willpower to not eat them -then they were asked to work on geometry puzzles, they were insoluble -->test to see how long before they give up, reliable indicator of overall perseverance -candy condition participants worked for about 20 minutes and the control group who were hungry but not offered food -radish condition gave up in 8 minutes -they had enough energy to resist candy but not the puzzle

Why do breast-fed babies have higher IQs?

-fatty acids in breast milk are the building blocks of myelin -why omega 3 fatty acids were added to infant formula -eating foods with fatty acids lowers risk of memory loss, dementia, and Alzheimer's disease

Wedding Registry Experiment

-filled a table loaded with products -they were told they would get to keep one at the end of the experiment -some of the students were told to make choices, which would supposedly determine which product they would receive -->they went through a series of choice, each time between two items (e.g prefer a pen or a candle) -a control group spent an equally long period of time contemplating all these same products without having to make any choices: they were asked to rate their opinion of each product and report how often they had used such a product in the last six months -then given a self-control task: holding your hand in cold water for as long as you can -deciders gave up faster than the non-decider

What distinguishes health self-control?

-flexibility to decide and choose what to do -when it reaches a point where it is automatic and you don't have a choice -there are psychological problems with overcontrol -more self-control is not always better -you want humans to scream when you are in pain, but it is trained out

Performance Control - willpower category

-focusing your energy on the task at hand, persevering and not quitting

What was Palmer's Business? How did people interact with her?

-for six years she was a motionless statue -people constantly tried to get her to break character (yelled at her, threw things), but she broke character twice -she said that standing still wasn't difficult, it was the discipline in being a living statue was much more in the nonreactivity department -->e.g couldn't move her eyes to look at things, couldn't wipe nose is snot came down -she couldn't work for very long (about 90 minutes with an hour break) as the work was exhausting

What were reasons that college students failed their goals?

-forgot (10%) -lack will power (24%), limited resource, it may be different between individuals, we are probably already using a lot of it in our life, certain people may not have enough left to take on this goal -deliberate decision (30%), they decided to drop the goal, this can occur when a goal is maladaptive to continue to pursue, good to do this if you drop a relationship if the other person is not interested -factors beyond my control (36%), other things require a lot of energy and focus

Which students developed talent? starting a ninth grade through 12th grade

-found ninth graders who could be described as talent and they filled out questionnaires about flow -waited four years, looked to see how many were still committed to their talented area -25% of the talented youth were still committed to their talented area (e.g good at art and stopped taking art)

mateu versus Expert Deliberate Practice

-gap between practice time amaterur and expert practice

What is the precommitment strategy for obese individuals?

-gastric bypass surgery (extreme) -keeping fattening foods out of reach and out of sight -->in an office women ate 1/3 less of candy when it was in a drawer -simple commitment to avoid late-night snacking: brush your teeth early in the evening while you are still full from dinner -remember to set realistic goals, 5-10 percent of your weight is realistic

Explain the undergraduates reading magazines experiment.

-gave undergraduates magazines to read including an article about a student who arrived at college, not knowing what career to pursue, developed a liking for math, and now works in the math department -for half the participants the birth date was altered: to match the student's own -then the student's were tests toward math and measured their persistence -the birthday-matched group had more positive attitudes about math, and persisted 65% longer on the insoluble problem -they didn't feel any conscious change

What is the michelangelo system?

-geniuses tend to be localized to an area -Athens, Florence, and London: main clusters of greatness

Goal Setting - athletes

-goal setting, teaching athletes about goal-setting. Athletes have two problems: too many goals, they can always raise the level of goals, but they can't lower if they were injured, performance-oriented (medal and what it will be) this is the worse thing to think about when you are getting ready to compete. Canadians are told to do their personal best (don't think about the medal, what is your pre-performance routine, I know list, key thoughts)

What would Donald Taylor's opinion be on goal setting?

-going public and getting social support -specific goal that is measurable -it should be challenging social support -do it with someone else, or talk about your goal with other

Why does slowing down work so well?

-going slow allows you to attend more closely to errors, creating a higher degree of precision with each firing -it is not how fast you can do it. It's how slow you can do it correctly -going slow helps the practicer to develop something even more important: a working perception of the skill's internal blueprints--the shape and rhythm of the interlocking skill circuits

Explain the prisoner's of war and visualization golf

-golfers visualize their shots -prisoners of war, they played golf in their head and when they were released and they were able to play golf like they use to

Comparison of TV versus reading

-greater potency, concentration, challenge, and skills while reading

Explain the history text experiment

-group A had four session -group B studied once but was tested three times -group B scored 50% higher, but studied 1/4 of the time

Dog Willpower Experiment

-had dogs obey, sit and stay commands for 10 minutes -a control group was left alone in a cage (no choice, but to obey) -given a familiar toy with a sausage treat inside it, both group could get the treat out as they had played with it many times -then they were given a toy where they couldn't get the sausage treat out -the control group spent a couple minutes, the experimental group gave up in under a minute -but if the dogs in the ego depleted condition were given sugary drinks it restored their willpower and they persisted with the toy and the artificially sweetened drink had no effect

Explain the experiment of a messy and clean websites.

-had participants answer questions on a clean web site and others on a sloppy website -on the messy website people reported that they would gamble rather than take a sure thing, that they would curse and that they would take an immediate but small reward, lower donations to charity -self-control is linked to charity as we need self-control to overcome our natural animal selfishness

Implementation Intentions and Resistance to Distractions

-had participants do a boring task with intervals of presenting distractive stimuli -->e.g children sorting pegs with a toy box near by -goal intentions were less effective in protecting participants from these distraction -I.Is were beneficial if they were phrased as distraction-inhibiting (whenever the distraction arises, I will ignore it) compared to task-facilitating (whenever the distraction arises, I will incrase my efforts at the task at hand) -task-facilitating are only beneficial when motivation to perform the task is low or medium -when motivation is high, task=facilitating I.Is do not help (may create overmotivation) -should use I.Is that focus on ignoring distractions

Emmons and King - 15 main goals

-had people list their fifteen main goals and mark which ones conflicted with which others -kept daily logs of their emotions and physical symptoms for three weeks, and they gave researchers their health records -in another study they wore beepers that went off at random points during the day, prompting them to answer questions about what they were doing and feeling -they also returned to the lab a year later to furnish additional information on what they had accomplished and how their health had fared -identified three main consequences of conflicting goals

Explain the M and Ms and imagination study

-had people watch a short film while sitting next to a bowl of M and Ms -some were told to imagine they had decided to eat as much as they wanted while watching the movie -others were told to imagine they had decided not to eat any of the candy -a third group was told to imagine they had decided not to eat the Mand Ms now but would have them later on -the ones told to assume they had decided to eat actually did eat considerably more than the ones told to deny or postpone the pleasure -they were asked to fill out questionnaires -postpone ate the least -postponing appears to satisfy the craving a little and it can suppress the appetite more than eating the treat

Consecutive Reports over time

-had reports of people who were continuously reading or tv -the more you watch tv, the longer you do it it becomes a worse and worse experience: attention and concentration drops and so does cheerful and relaxation -reading, the longer you do it, it becomes a deeper better experience, when we turn off the tv, we might let our minds go and then we become anxious and then turn it back on

Who was Bob Vallerand?

-he would practice basketball with his brother at night -they would set up drills -he invested his time in drills and he developed his own drills -Koestner avoided drills, and he preferred scrimmages

Unrequited love: definition

Romantic, passionate love that is felt by one person toward another person who feels substantially less attraction toward the lover

Car and People attractiveness Experiment

-had to rate cars or people as attractive: people were divided into groups of attractive and unattractive -this type of decision making did not influence people to take the $100 over the delayed $150 -except for men when rating pictures of hot women, they went for the immediate reward -evolutionary most men were not successful at reproducing, today men are ancestors of men who were able to reproduce, their brains seem primed for a quick response to any opportunity to improve their reproductive odds -the sight of an attractive woman activates the male brain's nucleus accumbens which is connected to the part of the brain activated by rewards like cash and sweet tasting foods -men are more likely to splurge on a luxury good if it is next to a beautiful woman

formed a goal intention to respond to an insult coming from the experimenter by complaining directly to her

-half formed I.Is -they saw a negative face or neutral (subconsciously) prior to the adjective (saw a list of positive, negative adjectives) -I.I participants read negative adjectives presented after the unfriendly face faster than those presented with a neutral face -positive adjectives after unfriendly phase were read slower than those presented after a neutral face -this pattern was not found in goal participants -the situational cues from the I.I elicit cognitive processes without conscious intent

What is present at hotbeds? How do they structure their time?

-half the time: world-class speed, power and grace -other half the time: slow, fitful, struggle: unaccountable resemblance of Clint Eastwood -->they are operating at the edges of their ability, so they will screw up. And somehow screwing up is making them better. After a few attempts they nail

asked Koreans about their current role at the agency and their current projects

-half were told to reflect on what they had achieved thus far in their current role, dating back to when they had joined the agency -the rest were instructed to reflect on what they planned to achieve but had not yet accomplished -the ones who wrote down about what they had already achieved had higher satisfaction with their current tasks and projects -the latter were more motivated to reach their goals and then move on to more challening new projects

Self-efficacy

-having confidence in your ability will lead you to face more challenges, and persist (adaptive goal responses)

Gardner's Response - how do we develop a talent

-he believes there are multiple intelligences: you need to identify which intelligence you are, it is innate -you need talent if deliberate practice is going to pay off -students differ had starting points and differences in the skill and ease in which they memorize their pieces

Drew Carey's Dream in-box

-he had a very busy life and he could not keep up with mail, bills, phone calls, and e-mail -he read a book "getting things done" by david allen -he hired david allen to organize himself to get things done

Explain Tiger Woods' Career.

-he has had a 23 year career, best golfer by far -he was better than all his competitor -he was considered the best athlete, as he was so much stronger than all his other opponents -it was expected that he would be the best golfer, when he was quite young -he was identified as a parody, individuals who show expert levels of performance at a young age

Was Michael Phelps designed to be a swimmer?

-he has long arms, he has broad shoulders -flexibility in his ankle, he can use like a fin -Ericsson would say this is because he started training during critical development periods and maximized flexibility -short legs

Is he pushing his son to much? - mike and ryan sullivan

-he is doing complex hockey drills: deliberate practice at a high level -this could be a flow activity: practising with dad -the dad seems to be aware of the dangers of having a talented child -when you have kids you become interested in being generative: encouraging your children and other kids -->normative to be focusing on your kid's sports -positive example of a child's development, he goes to a university in MA: won an award for being a star athlete and a 4.0 GPA

What is Ericsson's opinion about natural ability?

-he makes the argument that almost all of us are wrong about how we think about ability and effort that leads to success -he casts doubt on whether there is something as 'natural' talent -people didn't take him seriously, and now people take him seriously (not totally convinced, he has moved how psychologists think about the development of talent)

How did Wooden do a demonstratin?

-he modeled the right way to do something, showing the incorrect way, and then remodeled the right way M+, M-, M+, demonstration

How much deliberate practice should a person do?

-he played everyday in his backyard -he did 4-5 hours a day, -you can do an hour at a time, and a max of four hours a day -when you do more than that, you get stressed disorders and injuries and psychological burnout

Chess players of pieces from snapshots of boards with pieces randomly placed

-he set up boards in a random arrangement (not a real game) -the masters' advantage vanished or they did worse -they didn't have photographic memories, when the game stopped resembling chess -masters were recognizing patterns: as if they were seeing words instead of letters -when they saw random arrangement, their grouping strategy became useless -->HSE vanished -chunking: identifying important elements and grouping them into a meaningful framework

Ericsson's misunderstanding of flow?

-he thought deliberate practice was in antithesis to flow -having positive emotions is not a key criteria for flow -high skills and high challenge -he didn't understand what flow was, and we can integrate the two theories

What was an expectation that Tiger Wood's father had for Tiger?

-he was expected to get his clubs and put them in the trunk -he was 2 years old, they would get to the golf course and if they weren't there he would ask Tiger why they weren't there. He didn't remind him -Tiger would have to call his Dad if they could course, he would always hesitate

Who was Shun Fugimoto?

-he was on the Japanese men's team -final event was the uneven bars -japanese were tied with the russians -Shun had a fracture in his leg, but he could do the uneven bars because most of it was with the arms and then he landed it

How did implementation intentions affect women performing breast examinations?

-health goals (e.g exercise) are difficult because there are immediate costs and only lon-term rewards -women who had set themselves the goal of performing a breast self examination during the next month greatly benefited from forming implementation intentions -->of the women who had a strong goal intention and did a implementation intention, 100% performed one -->strong goal intention resulted in 53% goal completion

Which genetic factors according to Ericsson will give you an advantage?

-height, weight, and bodily shape

How to help the child sustained deliberate practice

-help to make it flow

What language increases motivation?

-high motivation (e.g hopes, dreams) is not the kind of language that ignites people -the opposite works: reaching down, speaking to the ground-level effort, affirming the struggle -avoid empty praise -praising effort works because it reflects biological reality

How does the person perusing assess the situation?

-high-stakes gamable and it was noble and romantic: purseud what they want -win-win

What were wooden's plan's structure?

-highly specific -kept records of his drills and their effects -specific goals both for the team and individuals -he was successful because he provided targeted information -his words were short, sharp impulses that showed his players the correct way to do something -->deep practice -taught in chunks: teach an entire move, then break it down to work on its elemental actions -explanation, demonstration, imitation, correction, and repetition

Who is most likely to be a fast runner?

-history's fastest runners were born fourth in families of 4.6 children -primal cue: you're behind--keep up -factors related to the intense, subconscious reaction to motivational signals that provide the energy to practice deeply and thus grow myelin -skill is insulation that wraps neural circuits and grows according to certain signals

KIPP Rules

-how to walk, talk (three-inch, twelve-inch, and room voice) -how to sit at a desk -hot to look at a teacher or classmate who's speaking -hot to negotiate the bathroom (four or five sheets of tp and one squirt of soap

Design a Psychology course Experiment

-how would you want the rest of the course to be taught -which films, quizzes, topics, articles -these students performed poorly on a self-control task

How did psychologists lose sight of human mind existing in a biological body?

-human mind exists in the biological body, it isn't a computer -the body uses other sources of energy to run on -this became forgotten, but psychologists were reminded of this concept

The Dieter's Catch-22

-humans are born with an innate gift for eating just the right amount -an infant won't eat when it has had enough to eat, children lose this ability by the time they enter school and it continues to decline later in life

Why do humans have the largest frontal lobes?

-humans have the largest frontal lobe, because we have the largest social groups, and that is why we have the greatest need for self-control -->living in a complex environment does not increase brain size -->early theory: banana theory felt brain size would increase if you had to eat complex fruits like bananas (they go rotten, you have to find ways to pick them) compared to eating grass in a field

Explain hockey players in Canada and performance

-in Canada, many boys are trained in hockey, few are great -many as they get older stop playing the sport -each of us has a limit, and this is probably due to genetics

Freud's Concept of 'willpower'

-humans use a process called sublimation to convert energy from its basic instinctual sources into more socially approved ones -->e.g great artists channel their sexual energy into their work -sublimation fared the worst of all historical representations in modern lab experiments -he was correct that it takes energy to resist sexual urges and to create art -->if you use your energy in your artwork, less energy to suppress your libido -the term of ego depletion was coined

Madri-gras Experiment

-ice cream milkshakes were given to participants who were resting in between willpower tasks -the other group had to spend it reading dull, out-dated magazines or drinking low-fat dairy glop -the ice cream did seem to strengthen willpower by helping people perform better than expected on the next task -even though the dairy glop was not rated favourably it still resulted in an increase in performance that was comparable to the milkshake group -rebuilding willpower didn't require happy self-indulgences -appeared that the mardi-gras theory is not correct, since pleasure didn't correlate with increase in performance

What retrospective study was done on talent?

-identified talented young people in their 20s -they interviewed the young people, coaches, and parents -what were the key ingredients

Was Keri Strug's performance an example of healthy self-regulation? -is the level of self-control excessive?

-if 3 basic needs are neglected in goals, then you won't benefit from it -if you are an elite athlete, you are trained to make that 'jump' even if you are injured

Automotive Theory

-if a goal is activated and acted on repeatedly and consistently in a given situation, this situation acquires the potential to trigger the critical goal pursuit without conscious intent

Why is action initiation so difficult?

-if a person is highly engaged in an activity they will not do their goals because the opportunity fails to attract attention -even when people search for appropriate opportunities in a given situational context they may not detect them because they are not obvious at first -initiation of goal-directed actions becomes a problem when people let opportunities that present themselves only briefly slip past (e.g when a migraine patients fails to take medication at the onset of symptoms

"the more powerful and specific the gift, the more need for active, sustained and specialized intervention"

-if talent is going to be developed, parents need to make a commitment -there is natural talent at the start, and it can be identified, but the parents need to respond to it -Ericson says there is not natural talent, but natural interest -it impossible to separate interest from talent

Self talk - athletes

-if you don't have a plan on how to talk to yourself, you will think a lot of bad things

What is a common conclusion that people reach about new years resolutions?

-if you have made resolution and you failed, you will probably reach the conclusion that you will always fail -sometimes you do succeed

Which type of support is more beneficial with successful goals?

-if you have supporters who are empathic, your motivation for pursuing the goal allows you to have greater success and then increase in well-being -this support is better for our relationship with that person -direct support doesn't have a negative effect nor a positive effect

What happens if your job requires you to make tough decisions?

-if your work requires you to make hard decisions, at some point you will need to conserve energy -you will look for excuses to avoid or postpone decisions -->look for the easiest and safest option, often it is stick with the status quo: leave the prisoner in prison

visualization - athletes

-image what you are going to do -it should be full sensory -they video tape the trail they are going to compete on, so they can visualize their routine

What was a flaw in the ability versus effortful praise study?

-immediate effects of ability praise (short-term) -everyone prefers being told they have high ability -some don't like being told that they worked hard (e.g they hear that they don't have the ability, it is only by working hard that they do well) this is for older teens and young adults. Works for younger children

Do implementation plans only work for college students?

-implementation intentions are successful for general public, children, physical illness, and psychiatric problems -people with self-control problems are even more successful with implementation intentions than people without these problems

How does the age of a person affect myelination?

-in children myelin comes in waves via genes or activity -the waves last into our thirties, creating critical periods during which time the brain is receptive to learning new skills -we continue to experience a net gain of myelin until the age of fifty, when the balance tips toward loss -we retain the ability to myelinate throughout life, but it takes longer

What is a common theme in music prodigies?

-in every case of a music prodigy: early exposure, early training, parent interest -hard to find a music prodigy that lacks parental interest

Why are the Finns so smart?

-in finland, a teacher is regarded as the social equal of a doctor or lawyer and is compensated accordingly -all have master's degree in pedagogy -young teachers are analyzed and evaluated and it is competitive to get a job -deep practice of teaching

What does years of experience correlate with?

-in most domains years of experience with an activity is only weakly related to level of performance

Which three factors increases exercise?

-increase self-efficacy -perceived severity and vulnerability to coronary heart disease -expectation that exercising will reduce the risk of coronary heart disease -by increasing these three factors it raised compliance from 29 to 39% -when it was complemented by formation of implementation intentions, the compliance rate rose to 91%

Reinforcement

-increase the likelihood that a behaviour will be repeated -praise is a reinforcer

What are Keep academies?

-increased the amount of 'on task' time -reading achievement remained low -they examined Wooden (an amazing teacher) in order to identify potential things they were missing from their reading programs

What are the results of jump?

-increases the scores of the group and narrows the range -all of the kids go up to a very high level of math skill

Who are savants?

-individuals with below average intelligence who display very unusual abilities that other people do not have -since two years old he had autism and he built things -savants, their skill is very narrow and you can get better by doing it over and over and being extremely focused -->don't need feedback from others -->repetition, they can't do this naturally it occurs through repetition

How did Wooden coach basketball?

-intense five to fifteen minute drills with a stream of words (words or phrases: instructions for the drills) -6.9% were compliments, 6.6% displeasure -75% pure information: what to do, and how to it, when to intensify an activity

Explain how Myelin doesn't unwrap.

-it happens in one direction -once a skill circuit is insulated you can't un-insulate it (except through age or disease) -->why habits are hard to break, need to myelinate new circuits

How should you watch television?

-it is a better experience when you watch tv with a person: more attention a little more challenging -any other activity becomes better when you do it with someone else

Why does unrequisted love exist?

-it is a goal -you do the three's, this works if it is reciprocal -if it is not reciprocal then you try to persist, but it doesn't work

Ericsson's response?: differences among math and music giftedness

-it is different because of the deliberate practice: brain structures change -the brain is plastic and changeable -the size and shape of hippocampus -they had people juggle, and some did not -the hippocampus increased if you juggled -taxi drivers career length correlates with hippocampal size

Why do we not have pre-wired circuits that just need to be activated?

-it is expensive, building those elaborate circuits takes resources and time -it's a gamble with fate e.g pre-wiring a genius blacksmith would be useless today -certain higher skills will flip from being crucial to being trivial oligodendrocytes, sense the signals we send and insulating the corresponding circuits -genes let us determine what skills we grow -flexible, responsive, and economical, humans earn skill where they need it

What is it hypoethesize that experts have?

-it is hypothesized that experts (e.g Tiger woods) have more myelin on certain circuits than the average golfer

-structured interviews with 5 elite British women gymnasts -mean age = 24, competed nationally or internationally, retired at 16, practiced 30 hours per week at peak - what where the themes that were found in their interviews

-it is your life, that is all you do -they don't have much choice in their daily activities -when you become, you are socialized into the norms and rules of being a gymnists -you always need to be improving, don't feel competent -when they couldn't perform, the coach would not show interest in them -didn't know who they were when they left the sport, because they had identified with a false identity

Why is futsal so popular?

-it started as a practice for when it was rainy -it became popular because it could be played anywhere

What did enjoy coke do for an athlete?

-it was on a scoreboard, stop look up and think about how you enjoy basketball when she felt her teammates were not doing well

Three-Pronged Defense of TV Watching - Koestner

-it's okay if you do it with others -life as a professor is stressful. I watch TV when I feel exhausted and it helps me relax and recuperate. If you have this theory, you would watch more tv on weekdays, this isn't true -it's okay if you watch good shows

Is self-discipline over rated?

-jack block's analysis o f ego-control -one end there is impulsive/distractible and on the other end you have joyless and control (continuum), you can't push self-discipline to the extreme (slide 35 -it is a mistake to replace impulsivity with compulsive -extent to which impulses and feelings are expressed or suppressed

What is kaizen?

-kaizen, japanese for continuous improvement: deep practice -process of finding and improving small problem -employees stop the production lines, vast majority of improvements come from employees -1000 tiny fixes to each assembly every year -can't 'smooth over problems', which difficult for business, they tend to look for silver bullets

What is flow? And when are people in it most?

-key to flow is when challenges are high and skills are high -percentage of time of people reporting of being in flow -people were more likely to experience flow during work -they were not as likely to experience flow during leisure

How do Children praised for intelligence versus those praised for effort represent their task performance to others?

-kids in control and effort told how they did, which numbers -kids in ability, they exaggerated their performance

Banduara - proximal and distal goals - group categories

-kids were asked to set proximal goals of trying to do at least six pages worth of problems in each math sessions -others were told to set only one distal goal of completing forty-two pages by the end of seven sessions -a third group did not set goals -a fourth group did not do the exercises

What is Koestner's comments regarding fitness?

-koesnter, nervous about monitoring as it can lead to eating disorders, becomes compulsive and obsessive and developing of phobia of fatty foods -he likes to focus on the exercise part, there is no way to make dieting meaningful or enjoyable -dieting is associated with a lot of negative things and not positive

When you're tired, sleep"

-less sleep, less self-control -by resting we reduce the body's demands for glucose, and we improve its overall ability to make use of the glucose in the bloodstream -sleep deprivation impairs the processing of glucose, which produces immediate consequences for self-control

Howard Gardner's Theory of Multiple Intelligences

-linguistic verbal - creative writers, skill with words/arguments -logical-mathematical - engineers -spatial - architects -musical - musicians -bodily kinaesthetic - athletes and dancers -interpersonal - managers, teachers, understand others and how they work together -intrapersonal - writers, understand yourself, use yourself as a model to understand others only the first two are measured

What is the precommitment stage

-lock yourself into a virtuous path -recognize you will face terrible temptations to stray from the path, and your willpower will weaken -->you make unthinkable or sinful to stray off the path -->Stanley embraced this by writing notes to himself to stick to the plan while going through African missions

Do people watch tv after completing challenging tasks?

-looked at day before and after you watched tv -people who decide to watch tv were not necessarily challenged prior to watching -no difference between prior events and whether you play sports or television -we watch tv: good, bad, happy, stressful

Explain joint patient surgery, I.I's and physical therapy.

-looked at patients prior to joint replacement surgery, identified whether or not they had made I.I's for their physical therapy -they initiated desired activities sooner (18 out of 32)

What are some current stat on weight and weight loss?

-lose weight is most popular resolution 78% of women; 64% of men currently dieting or watching their weight -average american woman weights 165 lbs -ideal wt of woman = 140 -70% report they are over ideal weight -->this would make women upset about themselves when asked this question

What does parental loss have on children?

-losing a parent is a primal cue: you are not safe -this turns on energy for their effots. so you can build various talents -people on average receive this signal as young teens, when information-processing pathways are receptive to myelin

New Zealand Study - low self-control group

-lower paying job, less money in bank account and less money saved for retirement -more children in a single parent family -more likely to end up in prison the children with the least amount of self control were 40% had spent time in prison by the age of 32 compared to 12% at the highest levels of self-control

After success, be sure to focus on maintenance

-make daily even hourly conscious decisions about eating and exercising activities. Such thinking in many cases can become automatic and not painful

According to Baumeister, how do we determine whether or not we have self-control?

-many of us if we are asked if we have good self-control or not, it will be based on our weight control -use weight management efforts to judge their self-control -there no much connection between self-control and weight control

Can we teach children to change their beliefs about ability? - math

-many people who were able to succeed in grade school, but it got more challenging around seventh grade, and we start to do poorly -many don't respond well to this poor performance, we conclude that we don't have this math ability

What drug doesn't increase is consumption during PMS?

-marijuana, it is not an escape or euphoria, it intensifies what you are feeling -it also doesn't have the same addictive tendencies as other drugs

Why does 'soccer in the room' or futsal result in good players?

-math, futsal players touch the ball more often than soccer players (six times more often per minute) -the smaller heavier ball demands and reards more precise handling (e.g can't get out of a tight spot by booting it down the field) -sharp passing is parmount -ball control and vision are crucial, when they play a soccer game they feel they have free space -you can spot a player who has play futsal: they don't care how close their opponent coems - ' no time plus no space equals better skills -make and correct errors, constantly generating solution to vivid problems -they learn faster because they touch the ball more

What are characteristics of women who are prone to PMS?

-miss twice as much work, some for pain but probably some for lack of self-control -more likely to break prison rules -become less sociable and often prefer to be alone, which may be an effective strategy of avoiding conflicts that would arise from interactin

What are the subtypes of misregulation?

-misunderstood contingencies -e.g unrequited love -trying to control the uncontrollable -e.g choking in a performance setting

What is the holy shit effect?

-mix of disbelief, admiration, and envry we feel when talent appears out of nowhere -seeing talent bloom in people we thought were just like us -the person who is talented is often unsurprised or blase

What is the method to create flow?

-overall goal + as many subgoals as possible -find ways to measure progress -concentrate and make finer distinctions regarding challenge -develop new skills -keep raising the stake when it becomes boring

Explain how goal websites penalize you for infractions.

-monitor what you go online -financial penalties are the most successful especially when they donate money to a charity you don't want to support -you increase success if you have a referee (someone who reports your success/failures on behalf of you) -more success if you owe a hundred or more

Monkey Experiment - fed once a day

-monkeys were fed once a day, they never learned to save food for the future -they were given a buffet and they would either leave the leftovers, or get into food fights with it

What are the effects of glucose in diabetics?

-more impulsive and have more explosive temperaments than other people their age -get distracted while working on a time-consuming task -more problems with alcohol abuse, anxiety and depression -throw more tantrums in hospitals -coping with stress takes self-control and that is difficult if your body isn't providing your brain with enough fuel

Why is exercising easier to follow than diet?

-most activities where you exercise self-control do not put the body under threat (e.g exercise, not surfing the read) -the body will go along with a diet one or two times and then start fighting back

The Matrix: The First Virtue

-most coaches are old: it builds the neural superstructure that is essential part of their skills- their matrix -matrix: vast grid of task specific knowledge that distinguishes the best teachers and allows them to uniquely respond to a student's efforts -->they always make learning go on a deeper level: just keep getting to new levels of deepness -coaching is a skill, and their knowledge grows over the years

What do most children receive praise for?

-most of us have been taught that we are gifted in certain areas -it feels good to think we have a special ability -we tend to categorize things as if we don't have an ability

What is the role of myelin and neurons?

-myelin is the key to talking, reading, learning skills, being human -neurons are important but they are not the end all

Why did Michael Jordan Retire?

-myelin started to break down with age, enough to prevent him from firing impulses at the speeds and frequencies required for explosive movement

How does myelin increase speed?

-myelin transforms narrow alleys into broad, super-fast highways -the refractory time (the wait required between one signal and the next) decreases by a factor of 30 -the increased speed and decreased refractory time combine to boost overall information processing capability by 3000 times -myelin has the capacity to regulate velocity, speeding or occasionally even slowing signals so they hit synapses at the optimal time

What desires are people good at avoiding?

-naps -sex -urge to spend money -mediocre at passing up food and soft drinks -people failed half the time when resisting television, the Web, and other media sirens

Who are savants?

-narrowed skills -accumulate massive amounts of prior exposure to those domains, through such means as listening to music in the home -their ability to deep-practice obsessively, even when it doesn't look like they're practicing -->'rage to master'

Seligman Conclusions about weight and weight loss. What is possible/impossible?

-natural weight is largely genetically determined -your body will vigorously defend this weight -intensely preoccupied with food, as you lose more weight, cravings with food -metabolic changes, suggest that the body will not be able to lose more weight -our natural weight may be quite discrepant from ideal weight -we can only move 5-10% up or down from that set point

Using Psychological skills training to develop soccer performance

-needs to be based on sport and their position (e.g defense) -5 collegiate midfielders followed over nine games using multiple-baseline design -focus on 1st touch percentage and successful pass percentage

What is the talent code?

-neural insulator called myelin, which some neurologists now consider to be the holy grail of acquiring skill -every skill is created by a chain of nerve fibers carrying a tiny electrical impulse -when we fire our circuits in the right way our myelin responds by wrapping layers of insulation around that neural circuit, each new layer adding a bit more skill and speed -the thicker the myelin gets, the better it insulates, and the faster and more accurate our movements and thoughts become

What phenomenon can neurons not explain?

-neurons answer many questions but they cannot answer why it takes a person so long to learn complex skills

How are neurons binary?

-neurons are binary: either they fire or they don't: timing is vital -your brain has so many connections and possibilities that your genes can't code the neurons to time things so precisely, but you can build myelin to do it

What are elite gymnasts' lifestyles like?

-no hagning out -no tv watching -no going on dates -no spontaneous, uncontrolled eating, 50% half eating disorders -no giving in to minor injuries

Can a psychologist be an expert?

-no relation between years of experience and outcomes of a psychotherapist

What affect does exposure to snacks have on non-dieters?

-non-dieters could sit next to an array of snacks - doritos, skittles, M and Ms, salted peanuts - without using up willpower -some ate the snacks and some didn't, but either way, they weren't struggling to restrain themselves, so they remained fresh for other tasks -the dieters depleted their willpower as they fought the urge to break their diet

Milkshake experiment and rating food-everyone was starved - groups

-non-dieters who drank two giant milkshakes, nibbled at the crackers and quickly filled out their ratings -non-dieters who drank a small milkshake ate more crackers -those non-dieters who didn't drink a milkshake were starved ate the better part of the cookies and crackers

Shelled/Unshelled peanuts experiment

-non-obese people ate the same amount of nuts regardless of whether or not they had a shell -obese people at far more when they were offered the shelled nuts, which apparently sent a stronger come and get it message (external cues)

What actually contributed to the renaissance?

-none of these actually contributed to Florence's blooming of geniuses -->none of it affected myelin

What is an important thing to remember when reading the glucose experiments?

-sugar works in the lab,not in your diet -->short-term in lab -->diet is long-term

How should one change their friend group if they are obese?

-obese people tend to cluster together, as do thin people -social distance seems to be important in terms of people's BMI -try to hang out with a thinner group

What are mint users reaction to viewing their expenses?

-often Mint users see their expenses and want to drastically reduce them -the CEO recommends that you avoid this, and you gradually reduce your spendings -no more than 20% each month until you get things under control

I.Is and the Inhibition of Unwanted Hapitual Responses

-often goal pursuit is thwarted because the critical stimulus is captured by a habitual response -->e.g eating healthy may be thwarted when the person sees the dessert menu and elicits the habitual response -I.Is should help block the automatic initiation of the habitual response -->this should work for behavioural, emotional and cognitive response (e.g responding constructively instead of anger)

Zeigarnik effect experiment word fragments

-one group was asked to think about their most important final examination -second group thought about their most important party pending on their social calendar -the group that thought about their exams, half were told to make specific plans of what, where, and when they would study -everyone performed a task that contained a subtle measure of the Zeigarnik effect -->given word fragments and instructed to complete them -->the fragments could be relevant to both studying or events unrelated to studying -if thoughts of studying for the exam then they should fill the word fragments with study words+ -people who were asked to think about the exam but not make plans had more study related words pop out to them -no effect on students who made a plan, their minds had been cleared by the act of writing down a plan

Fuzzy versus Fussy - groups

-one group, instructed to make daily plans for what, where and when to study -second group, made similar plans, only month by month instead of day by day -third group, did not make plans

What is one hour of deliberate practice of volleys in tennis equivalent to?

-one hour with a teacher, you will improve your volley than if you played five years in games

How is myelin universal?

-one size fits all skills, it grows according to the same rules -meritocratic: circuits that fire get insulated

Asked Generals what their approach was to making plans

-only person to respond was a woman who made a list of priorities and crossed out priorities after 3 -she had a strategy for reconciling the long-term with the short-term, the fussy with the fuzzy. She was aiming, as we will see, for a mind like Water

How did are ancestors face temptations?

-our ancestors probably did not fail as much as we currently do, because they had less temptations -many were peasants and they were not competing to move in society or to achieve human perfection, less demands and less temptation would result in expressing more self-control

Describe the process of memory.

-our memory is not a tape recorder but a living structure that is infinite in size -the more we generate impulses, overcoming difficulties, the more scaffolding we build -the more scaffolding we build, the faster we learn

What is the scrooge principle?

-our unconscious mind is stingy banker of energy reserves, keeping its wealth locked in a vault -when scrooge is hit with the right combination of primal cues (ghosts), the tumblers click, the vault of energy flies open (and its christmas)

How to I.I's make automatic habits

-pairs a desired goal-directed behaviour with a critical situation, whereas behavioural practice is at the root of the automatic action initiation associated with habits

Martin Seligman 'What you can change and what you can't

-panic - curable -specific phobias - almost curable -depression - moderate relief, multiple treatments but high relapse -anger problems - mild relief -overweight - temporary change -PTSD - marginal relief

Kerri Strug's Auto-Biography

-parental involvement, her parents begged her to not train with this coach because he made her sister depressed -in her autobiography, she feels that if a child has a passion the parent's should let them -her idol is Nadia, she was depressed, suicidal and eating disorders. This should be a cautionary tale -she feels good about her gymnastic training

What is the general stage of involvement of parent's with talented kids?

-parents were important in each stage, it changes their role and coaches become more important

Meg Oaten and Ken Cheng - recruitment of people who wanted to change something - experimental design

-participants came to the lab for an exercise: watched a computer screen with six black squares, three of the squares would flash briefly and then all the squares would start sliding around the screen -after five seconds each participant had to indicate which of the squares were the ones that had flashed initially -->eddie murphy's stand up skit was playing in the background -to score well you had to ignore the jokes and the laughter, focusing instead on the boring squares -participants did this twice, once at arrival and the second after their willpower had been depleted

Animal Suffering EEG study

-participants had to watch videos of animals suffering and they were told to stifle their emotional reactions (ego depletion) and the remainder watched the movie -then they did a stroop task -ego depleted group were slower to answer and made more mistakes -->sluggish activity in the conflict-monitoring system, the alarm signals for mismatches were weaker -ego depletion causes a slowdown in the anterior cingulate cortex, an area that is crucial to self-control

I.Is inhibit prejudicial and stereotypical beliefs

-participants made I.Is for the elderly and stereotypical behaviour decreased -it also worked for gender stereotypes -it also eliminated negative perceptions of homeless

Do we conserve willpower?

-participants were given ego depleting tasks after the first round the second round was administered and they were told their would be a third round -participants slacked off on the second round -consciously or unconsciously they were conserving energy for the final push

Dweck's Parenting Advice

-pay attention to what your children are fascinated by -praise them for their effort -Coyle's additional tip: tell them how myelin works

Expertise among older performers? Why does Steve Nash stay so good?

-peak at the age of 28 -he peaked at age 30, and he maintained it until 35 -he commits himself to deliberate practice, 2-3 hours a day, he designed new drills, thinking how he could develop the skill better

Koestner's Basketball

-peaked at ninth grade, most intense time for practice -he went back to playing pick up and not drills

How does peer pressure influence Europeans and Americans differently?

-peer pressure explains why Europeans weigh less than Americans -->Europeans tend to eat only at mealtimes, often restaurants are open at certain times -->those social norms produce habits that conserve willpower through automatic mental processes -->Europeans don't have to decide whether to snack or not they rely on the equivalent of IIs

How can we make ourselves feel better?

-people can make themselves feel good by comparing themselves to the average person - who we all like to think is inferior to ourselves -->also by comparing ourself with our past self, as we feel we are getting better with age

How does public information have more impact than private information?

-people care more about what other people know about them than about what they know about themselves -a slip self-control is a lot easier to rationalize when you are the only person who is aware of it -when you go public, you are outsourcing the job of monitoring, which can ease the burden on yourself

What was Mary Lou's perspective on gymnists?

-people don't realize how tough and strong these girls are. They are tougher than football players -people were upset that she went out when she was injured, but many football players got injured

Did people recognize they were in flow?

-people don't realize this -he asked if they would rather doing something else -if they were at work they would say they would rather be doing something else

Electricity Bills Experiment

-people in california received their monthly electricity usage with the neighbourhood average, the people in the above-average homes cut back on their use of electricity

Explain how people move up or down from a given concept.

-people move up or down from a given concept -like the word singer, to induce a high-level-mind-set people were asked a singer is an example of what, in contrast to induce a low level mind set: what is an example of a singer -->either answered globally or more specifically

Control of thoughts - willpower category

-people often use copying strategies to mute their thoughts -e.g make make themselves believe they are not doing harm, tiger woods believed he was not harming his wife -people use willpower to deceive themselves

Important projects and completed tasks experiment

-people were asked to think of important projects -some were asked to write about completed tasks -others were told to write about tasks that were unfulfilled and needed to be done soon -third group was asked to write about unfulfilled tasks, but make plans for how they would get these done -they were then asked to read a novel and they were monitored on if there mind wander (self-report) and how well they understood the book

Explain the pager and work experiment.

-people were given a pager and then they were contacted eight times a day and asked to complete a report of what they were doing and thinking -they were asked about attention, challenge of the current task

Endless soup Experiment

-people were socializing and their soup was being refilled by invisible tubes -->they continuously sipped on the soup -if you are guided by external cues instead of your own appetite, you're vulnerable to gaining weight whenever you're served large portions

Is greatness innate?

-people who are brilliant at 20, are not necessarily great at a young age -if you are young you are not likely to be great foreve

relaxation - which activity is the most relaxing?

-people who are watching tv are more relaxed than people playing sports, less relaxed than people hanging out with friends -after you hangout with friends, your relaxation is stable when you stop -after sports, relaxation increases -television, relaxation decreases after you finish watching

What is the correlation between self-control and weight?

-people who scored high on a questionnaire assessing self-control started out with a smaller weight and having better exercise habits -->their advantage increased over the course of the twelve week program because they were better at following the rules to restrict eating and increase exercising -their self-discipline helped them control their weight, it didn't seem to make a huge difference either before or during the study -high self-control was better than low self-control but not by much -both groups probably would have put the weight back on after the experiment

How often should we weigh ourselves?

-people who weighed themselves every day were much more successful at keeping their weight from creeping back up -->less likely to go on eating binges -->didn't show distress from daily weighing -the more carefully and frequently you monitor yourself, the better you'll control yourself

What is a common trend with new years resolutions?

-people will say this is very important, they want to change this -there is a problem, people tend to set the same resolution every year

Explain the kissing a start study.

-people would pay more to kiss their star three days from now as oppose to right now -may be true for delaying food, it may be more gratifying later, because you enjoy the anticipation -never say never with food

What were the results of the achievement goals?

-performance goals (demonstrate how good they are), kids you were given intelligence/ability focused praise were more likely to state a performance goal -effort condition, they wanted mastery goal (where they could learn) -this occurred before they had failed, this was after the first part where they were given praise

The Bottom-Line Results of ability and effort praise

-performance on third set of problems (matched to be the same level of difficulty as the original set) was then measured -drop in performance for the ability group across all four studies -effortful group, their performance increases, they improve, they learn something: strategies, working harder

Goal Setting Strategies with Athletes

-performance review and identification of key areas of improvement -SMART framing -distinguish training vs competition goals -personal best, not goal medal -->thinking about the process you have gone through

What is Koestner's perspective on unrequited love?

-person pursueing needs to self-regulate -be more respectful -wiser perspective on how relationships work -pursuer must adjust their goals

What are the stops for picking a target?

-pick a target -reach for it -evaluate the gap between the target and the reach -return to step one

why do women PMS?

-possible theory, women are upset with infertile man and find a new mate -more likely that PMS was presumably less of a problem because women spent more of their lives either being pregnant or breast-feeding children

compare our experience while watching tv and other leisure activities

-potency: active, alert, vibrant -potency is lower while watching tv, cheerful is the same, more relaxed while watching, concentration and challenge is low, skills is low TV is highly relaxing and moderately pleasant -but highly unchallenging, highly passive, requires low concentration

Who were the Z-boys?

-practiced skateboarding in swimming pools

How to interpret chronic concern with food?

-previous view: pathological -emerging current view: adaptive -we live in an obese environment: constant cues of food, large quantities, live a sedentary lifestyle -it is good to be vigilant and set goals and monitor -there may be a risk though to constantly be thinking about food and weight -->some people are vulnerable to eating disorder

What role foes future belonging play in ignition?

-primal cue: a simple, direct signal that activates our built-in motivational triggers -if we are in a nice, easy, pleasant environment, we shut off effort -if people get the signal that it's rough, they get motivated -e.g disheveled tennis courts at hotbeds

How do primates need self-control?

-primates are social beings who have to control themselves in order to get along with rest of the group -depend on one another for the food they need to survive -strongest male eats first -for animals to survive in such a group without getting beaten up, they must restrain their urge to eat immediately -smartest nonhuman primates can mentally project perhaps twenty minutes into the future (long enough for the alpha male to eat)

Why do inmates gain wait?

-prisoners don't wear belts or tight fitting clothes -they don't get the little signals of weight gain that other people get when their pants feel tighter and their belts have to be loosened a notch

When is parol more likely to be granted?

-prisoners who appeared in the morning received parole about 70% of the time -those who appeared late in the day won parole less than ten percent

GTD system

-processing of study (second step) -decide whether to do it, delegate it, defer it, or drop it two-minute rule: if something will take less than two minutes, don't put it on a list. get it out of the way immediately -people following Allen's steps, enjoy being able to be more creative after they have reached 'zero', when they have nothing to do on their list

What do writing habits correlate with in professors?

-professors tended to either write small amounts every day or binge write -the binge writers were less likely to get tenure

Koestner's Response to Polivy and Herman

-progress may improve if other motivational factors are considered -they could have been too pessimistic -autonomous motivation, -autonomy support or goals -implementation plans

What are conventional-wisdom explanations for the renaissance?

-prosperity, provided money and markets to support art -peace, provided the stability to seek artistic and philosophical progress -Freedom, liberated artists from state or religious control -social mobility, which allowed talented poor people to enter the arts -paradigm thing, brought new perspectives and mediums that created a wave of originality and expressi

What represents effective deliberate practice for domain? - psychotherapist and chess players, professors

-psychotherapist, doesn't matter if you have an experienced or inexperienced -chess player, study classic games and predict what the best move is, you shouldn't spend most of your time playing a game -research professor, reading research articles: methods and results and read it multiple times and you can figure out weak spots in the methodology -high-school teachers, listen to recordings of lecture

What are the perceptual differences between the pursuer and the persuee?

-pursee says they thought they made it clear that they were not interested -perseuer says it was good on the first date -person being purseud worries about hurting the other -pursuer has no perspective taking for another

What are characteristics of hotbed teachers?

-quiet, even reserved -older, long coach career -they listened more than they talked -highly specific adjustments: no pep talks -alter their behaviour and instructions in order to meet the unique personality of their trainee

Why is stick-handling so important for deliberate practice?

-random in games: no learning -one game, and 4 or 5 practices

Gorin et al - weight loss program behavioural and home care. Experimental design

-randomized control weight-loss study over 18 mths -behavioural treatment vs Beh Tx + Home Care -weekly group meetings focused on calorie reduction and increase in exercise -weight loss assessed at baseline, 6 months and 18 months

What does one need to know about self-control prior to starting a goal?

-realize that self-control is required to pursue a goal effectively -limited resource, we only have so much, it is easy to deplete this resource, often we fail at our goals because we cannot manage our self-control resources

Are all gymnastics bad?

-recreational gymnastics are good for girls, they enjoy being with other kids and they feel better about their bodies. Gain strength -elite gymnastics is different

How did KIPP academy begin?

-recruited 50 kids, low in ability: 53% passed the state english and math tests -longer days and class every other saturday -at the end 90% passed the state games -they increased the schools because they were successful -80% of KIPP students go on to attend college -pure ignition: the art and science of creating a talent hotbed from the ground up

Meg Oaten and Ken Cheng - recruitment of people who wanted to change something - participants

-recruited people who wanted to change something in their lives -half got help immediately and the others served as a control group and received the help later -they had to undergo many tests and measures that were related to their goals -->the helped groups got a tailored program to help them change fitness, diet, money, study habits etc

What are the benefits of exercise?

-reduces biological aging -reduces depression -reduces risk of other illnesses -might improve self-control capacity -can be fun

Monkey Mind

-refers to a mind plagued with constantly shifting thoughts, like a monkey leaping from one tree to another --->psychologists refer to this as an inner nag -starting with goals and figuring out how to reach them -Allen began with the immediate mess on people's desk

What are basic needs?

-relatedness: needing to feel meaningfully connected to at least some other people -their coach cares about them, but why? because they are competing -gymnastics is competitive, the other girls are not necessarily wishing the best of you, especially if you do well. Some of the girls want you to get injured. One coach will not let you take a break and would promote a younger person if you were injured. -competence: needing to feel that one can do things well or at least improve in one's abilities -it is good to feel that you can do it well and you can learn to do it -gymnasts are the top ten, but they don't feel competent because the training is to be the best and perfect -autonomy - needing to feel that one owns and agrees with one's behaviour -gymnasts start training 50 hours a week, do they endorse this

Multimodal intervention: to improve soccer performance

-relaxation training, how to calm down if they make a mistake on the field -visualization, visualize where you pass is going and how it going -self-talk, positive

Historical Approach to Redirect People's selfish behaviour

-religious teachings and commandments

visual-spatial memory of chess players

-remembering old games, where people moved -50 opponents simultaneously (memorized all these chess boards) -measure visual spatial memory: master chess players' visual-spatial memory is no better than university students -->if the chess pieces were meaningfully arranged, then chessmasters perform better -->when it is random, they can't remember -chess masters have learned, and reorganized their memory so they can recall patterns easier -nothing to do with a basic visual-spatial memory

The Mystery of the Dirty Socks

-research was ignited after reading an old study on how students who hand in homework assignments don't wear clean socks (are they ego depleted) -students had the lowest measures of self-control at the end of a semester -->not only in laboratory tests, but also when they asked the students about their personal habits -->many good habits were broken during this time (e.g they smokes, stopped exercising, doubled their caffeine intake, and they drank more alcohol)

What were researchers looking at in the 1980s?

-researchers began to look at self-regulation (self-control)

Impulse Control - willpower category

-resist temptations like alcohol, tobacco, cinnabons, and cocktail waitresses

What did a marriage therapist identify in couples who were having problems?

-saw marriages suffer because the two-career couples fought over seemingly trivial issues every evening -he told them to get off work early, so they are not as tired or strained from work -they didn't have enough energy to not get annoyed by their partner, or bite their tongue -they were using all their willpower at their job and their homelife suffered

How did I.I's affect schizophrenic's performance on a go/no-go task?

-schizophrenics did a go/no-go task in which patients were asked to press a button when numbers appeared on a computer screen but not when letters appeared -control was asked to increased speed when a particular number appeared: they wrote out the number 3 repeatedly on a sheet of paper -the other group was asked to make I.I -both led to an increase of speed in responding to the critical number, I.I's were more effective -I.Is could help schizophrenics with effective action control

What represents deliberate practice for scrabble players?

-scrabble player, canadians do well, you need know if it a word or not, odd combinations. Memorize two letter and three letter. Prepare index cards and do anagrams (e.g enfec = fence). The thai players always won: they had index cards with colour code with letter

What is transendence?

-seeing beyond the immediate stimulus environment by focussing on more long-range goals that are higher in value -higher processes involve: -longer time-spans -more extensive networks of meaningful associations, more distal and abstract goals

When people were asked to name their greatest personal strengths...what was the lowest response?

-self control came in dead last when given a survey of 24 traits and asked to rank them -people also were less likely to recognize that they have self-control -when asked about their failings, a lack of self-control was at the top

What would have self-control done if it was high while trying to lose weight?

-self-control would have been useful in helping them keep up the exercise routine, but exercising is not enough to guarantee weight loss -->the body responds by craving more food

Did Kerri get something from the training?

-self-discipline and you can use it in all other aspects of your life -teach kids self-control

Expectancy

-self-fulfilling prophecies -if you tell them they are something, they will behave in a way to confirm those statements

sense of personal control - flow

-sense of personal control, they feel they are in control more than in their everyday life activities

Chess players recall of games pieces from snapshots of game boards - results

-set up boards of chess and let master chess players and ordinary chess players look at the board -then tested recall of the board -the master players recalled the pieces and arrangements four to five times better than the ordinary players did -world-class players neared 100 percent

Pop Music teacher

-she created a curriculum, constantly experimenting with new approaches, discarding, trying again pop singers don't come from nowhere, they have been training before their breakout song -she taught many pop singers and american idol finalist -she completed her matrix and she was able to coach people to stardom

What is Betty Edwards' drawing program?

-she does one week workshops and she has them to a self-portrait and then a self-portrait one week later

Sophie - liking for sports doesn't need to be innate

-she doesn't play soccer -when we throw balls, she doesn't catch it, she lets the ball hit herself -Koestner then threw balls at her, she was good at catching -then they started playing tennis -then she started badminton -Sophia took lessons, she made the high school team -originally, she never responded to a ball -she became interested and it is her passion right now

Amanda Palmer is a music artist that has a carefree persona and make bad personal decision

-she needed self-control to create her uncontrolled persona and she credits her success to what she calls 'the ultimate Zen training ground': posing as a living statue -->she needed the discipline to write song, get on radio shows, and perform concerts -she performed on the streets and started a company that hired out living statues for corporate gigs (e.g holding a platter of organic produce at Whole foods

Simulation Training - Critical for Preparation for Competition -Becky Scott 2002 Olympics in Utah

-she talks about training and hard work: she attributes more influence to that -she was sleeping and living in a chamber with reduced oxygen (altitude) -she moved to where she was going to compete for an year

Clara Hughes: Self-Talk

-she thinks long distance skating is about managing pain -she felt she could deal with pain better than the others -she would remind herself that she can endure the pain

Who is Michelle Wie?

-she was top 10 in the world -she competed in men's tournaments and she did well -her dad was actively involved in trying to guide her -she hasn't turned out the successful since her 16 year old break out

Explain the dessert cart experiment

-showed participants pictures of appealing food and they were asked to imagine these items on a dessert cart -some imagined choosing their favourite and eating it -the rest imagined passing up dessert: either they had decided to not to eat these desserts or the others imagined that they had told themselves not to have any now but they would indulge later -then they measured how often the people were troubled or distracted by yearnings for the desserts (unfinished tasks tend to intrude on the mind) -the people who had told themselves, not now but later were less troubled than the other two groups

Why does Brazil produces great soccer players?

-since the 1950s Brazilian players have trained in a particular way with a particular tool that improves ball-handling skill faster than anywhere in the world -this is deep practice

How does this relate to E and C's theory of deliberate practice? - Dweck's research

-skepticism regarding whether Ericsson is correct to argue against the role of innate talent -what are the implications of these research findings -Dweck, it doesn't matter is Ericsson is right, it is much more adaptive to believe that Ericsson is right -how well you do is based on how much you work -more adaptive and healthy, to not believe they have special abilities

Hoosiers (movie)

-small town in Indiana, small town, basketball crazy -the boys win their tournament - "my practices are not designed for your enjoyment!" - it is intense, it is repetitive -->this is the key, how to work on specific skills by doing drills and focusing your energy on this

Explain the effects of a one year old on self-control.

-so great, that self control that was used elsewhere in your life goes to taking care of your child -e.g taking care of your one year old

What are shy clinics?

-social-fitness training - myelination through deep practice, they haven't practiced social skills enough: they don't lack them -stay in the uncomfortable area and overcome your anxiety -developed CBT: Ellis -begin with small challenges: role playing phone call and progress to asking someone on a date -people became less shy

Jennifer Heil: Self- talk

-soft and forward: aggressive and soft and relaxed

Alexander: Self-talk

-soft, forward, and f*** it

Circuit Growing: Why teaching soccer is different from Teaching Violin

-some coaches talk a lot and others are silent -soccer players play futsal with no guidance, violin players are watched under a microscope -good coaching supports the desired circuit: same goal different approach -you want to reach a point where the student becomes their own teacher

Explain the what-the-hell experiment

-some dieters were given food with enough calories to put them over their daily limit -later the entire group was served sandwiches cut into quarters and then they were asked how many quarters he or she had eaten -one group was clueless: the dieters who'd been given enough food to exceed their daily limit: either overestimated or underestimated -as long as the diet wasn't busted for the day, the dieters tracked what they were eating, but once they broke the diet they succumbed to the what the hell effect, they became even less aware of non dieters -->lack in self-monitoring

Explain the experiment of Philippine Smokers?

-some were given a commitment contract with a bank, which would give them a weekly opportunity to make a deposit into an account paying no interest -they would deposit the amount that would be spent on cigarettes, it was voluntary, they could deposit as much as they wanted or nothing at all -at the end the people would submit to a urine test -if their urine had nicotine, they would forfeit all the money in the account -half flunked the test -after another six months people continued to stay off cigarettes -what began as a precommitment became permanent -a control group was just asked to make a contract, they were not as successful as the financial group after a year

What are dr. phil's SMART goals?

-specific -measurable -achievable, under your control and not someone else's -realistic -time-framed

What are SMAART goals?

-specific -measurable, you can monitor your progress -achievable (under your control), interpersonal goals involve other people, and there is a risk that others are in control of your success (e.g getting along with your brother, who is quarrelsome, pursuit of a romantic interest who is out of our league, middle-aged people have a difficult time letting go of interpersonal goals) you can't change another person's romantic feelings and you make it difficult for the other person -approach oriented, state a goal that we are trying to approach, state it in positive terms (avoid: not, no, never) -realistic (or ready, especially efficacy) are you able to do this goal, are you confident, are you ready, you can measure whether people feel ready or have self-efficacy, that measurement will be predictive of success. How challenging is the goal, is it too simple or is it too difficult. Needs to be optimal -time-framed, distill goals (long-term goals), long-term goals are not useful everyday, you need to link long-term goals with short-term goals that can guide your behaviour

Do prodigies have a specific ability (e.g absolute pitch)?

-specific ability (e.g absolute pitch) -if you have an Asian background or start musical training early, you will learn this skill -isn't a marker of being a good musicians, many musicians don't have absolute pitch

Pushed to much?

-spelling bee: tutors in spanish, german, latin -he finished 7th, the father was okay with this -he is at medical school

Jennifer Heil 2006 and 2010 - how did she feel before her jump

-sports psychologists make sure there is a pre-performance routine -she said she was so relaxed, she has done it many times -Wayne has the athletes prepare a I know list -if athletes feel healthy, trained well, body is ready -if you are an athlete, you are like a racehorse, you are worth a lot of money -->you have a lot of people assisting you -she knew that she is a good skier

What are ingredients of successful self-regulation?

-standards, that are specific and not in conflict. Kerri knew exactly what she had to do -monitoring of feedback, gymnasts live in a feedback rich involvement, coaches have to monitor because it is dangerous. Vast majority is what you are doing wrong -self-regulatory strength,

How do they prepare for stimulation and mental skills?

-stimulation, they have experiences that replicate what they will do at the olympics. If they are going to be skiing on the rockies, they can't do it in the alps. If they are doing it high altitudes, they need to train their. Olympic hockey is on a larger rink. -mental skills, most wealthy countries can provide the first three things, managing thoughts and emotions that are tested when you compete in the olympics

Are financial Advisors experts?

-stocks and bonds, where you should put your money -their predictions are not accurate, random -some people will be good, but if you follow them, they will fail over time -stocks and bonds are random and can't be predicted

How is feedback given?

-stops and identifies mistakes, provides feedback to correct it -reinforces when it is executed perfectly -impatient: if one strategy fails they move to another one, don't wait -most common phrase "Good. Okay, now do _______" -once they got something then the coach added a new layer of difficulty

How is deep practice a paradox?

-struggling in certain targeted way (operating at the edge of your ability), where you make mistakes----makes you smarter -where you are forced to slow down, make errors and correct them

How much did Mozart practice?

-studied 3500 hours at his sixth birthday -impressive but obtainable skill

How do people respond to: A. Your intelligence is something about you that you cannot change very much B. No matter how much intelligence you have, you can always change it quite a bit

-substitute any ability for intelligence -people split 50/50: N.American and European -Asia 80B/20A, east Asia, children are not told that some have abilities others don't: message is it is all about hard work -60-70B, for motivation, we have listened about that natural talent is fake -genetic factors: interest or self-control that increase your ability to do deliberate practice

What is the hardest part of weight loss? What are some strategies to improve this weak poitn?

-take your time and don't let up, because the hardest part is keeping the weight off -if you use rewards and penalties, keeping using the same kinds of incentives to maintain your weight -use implementation intentions

Terry Orlick's Model of sport excellence

-talent -effort -simulation -mental skills: this probably gave the Canadians an edge Talent is a basic necessity but will not be enough to ensure excellence (orlick)

Why do breakthrough performances sometimes ignite talent blooms, and sometimes not?

-talent hotbeds possess more than a single primal cue -they have complex signals (e.g people, images, and ideas)

"a talent will be developed if it produces optimal experiences"

-talent will be developed if the deliberate practice is something you can make into a flow activity

Four basic human requirements for excellence: Sports Psychologists

-talent, innate talent, we should identify kids who have innate talent. The athletes believe they are gifted and they have special abilities -effort, they will have high self-efficacy -stimulation, they have experiences that replicate what they will do at the olympics. If they are going to be skiing on the rockies, they can't do it in the alps. If they are doing it high altitudes, they need to train their. Olympic hockey is on a larger rink. -mental skills, most wealthy countries can provide the first three things, managing thoughts and emotions that are tested when you compete in the olympics

How does KIPP emphasize deep practice?

-taught their brain is a muscle and you can strengthen it by doing work -two hours of homework a night -silent work, long stretches -they start with low scores and they need to get them up to speed -it even appears that they practice character, it isn't an innate personality trait

What is link aviation trainer?

-teach regular flying and instrument flying, the ability to fly blind through fog and storms while relying on gauges alone -in half the time of regular training -he mainly received no response -after the airmail fiasco, the trainers were desperate and they asked Link to demonstrate his trainer -they ordered the trainers

What is brazil's secret weapon to produce incredible soccer players?

-teenage players at Brazilian soccer academies log 20 hours a week whereas the British log 5 -they started between 7-12 years old -three days a week playing 'soccer in the room'

What is ericsson's opinion on who will become an expert?

-ten years of full-time preparation, corresponds to several 1000's of hours of practce -3000 hours for good amateur player

What is a VO2max test?

-tests your aerobic oxygen intake -she had a score 75, higher than other athletes -refers to the amount of oxygen your body is capable of utilizing in one minute: measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete -they want you to do the test with what you will be doing (e.g skiing)

What is the athletic family system?

-the activities and goals of the family center on developing the athletic talent in the kids

What do figure skaters do with their programs

-the athletes have a program that they have planned -sometimes the athlete reduces their program: their confidence drops -a lot of them fall, often in only happens during competitions

Which babies walk faster?

-the babies the spend the most amount of time they spent firing their circuits, trying to walk

Self-control: definition

-the capacity to alter one's responses especially so as to bring them into line with standards such as ideals, values, morals, and social expectations, and to support the pursuit of long-term goals" -more deliberate, conscious, and effortful subset of self regulation -we put outside our short-term impulses for long-term goals

What is self-control?

-the capacity to alter or override one's typical way of responding

Phase 2 - Moderate Skill building (internalization)

-the child is introduced to a teacher -the parent finds the teacher and helps the teacher so the child pays attention and follow through with the practice that the teacher recommends -the teacher should know how to make it fun or interesting, and they assign practice (homework) -the child has to internalize the value of doing practice, they have to decide that they want to do the practice -they see that improvement comes with practice -parent needs to promote the child to internalize (e.g no bribery or watching over them)

Ericsson's response to Gardener

-the child was probably pre-exposed -Suzuki teachers don't believe in innate music talent: if you hit a barrier teaching a child, find a different way to teach -Ericsson's theories are based on kids: lack controls, can't tell parents to not train their kids

Who coached Jim Ryan?

-the coach had been a swimming coach, and he changed how runners trained -they had two runs a day, they did training -->swimming protocal -all the runners did this but none quite like Jim Ryan -the coach won the state championship in both swimming and running

False Hopes of Self-Change: Polivy & Herman - conclusion of the diet industry

-the diet industry thrives for two reasons: big promises and repeat customers

But does this explain truly great performance?

-the experts probably did more deliberate practice -Tiger woods vs rest of PGA -Wayne Gretzky vs rest of NHL -the more hours, the more likely you are to reach a higher level

Who was the child genius?

-the father was pushing and it was not what the child wanted -it is possible to cross over the line -he wasn't experiencing flow

What were the results of the group correcting their posture and diet?

-the group that worked on posture and recorded their diet improved their self control measures -the best results came from the group working on posture. this exercise strengthened their willpower, and they performed better on tasks that had nothing to do with posture -the daily logs of how often they worked on their posture proved that more the students worked on it the better their self-control

Banduara - proximal and distal goals - results proximal goals

-the group with proximal goals outperformed everyone else when the program was over -they succeeded because meeting these daily goals gradually built their confidence and self-efficacy -they learned better and faster at each session -they spent less time per session, but they got more done: they got through the material faster -at the end when they were given challenging problems, they preserved longer and were less likely to give up

they looked many newly engaged couples who were making their registry

-the groups either reported that they were excited to make the list and they said afterward the they enjoyed the experience, the other group was dreading it and they reported that they did not enjoy the experience -the process wasn't as depleting for the ones who enjoyed it - but only up to a point -if they were given a four minute task then the people who enjoyed it would not be depleted -when the list was longer and the process went on for twelve minutes, both groups were equally depleted -both this was only seen when you are making choices for yourself

What were the results of Meg Oaten and Ken Cheng - recruitment of people who wanted to change something

-the groups that were receiving help for their habits were better at ignoring eddie murphy: main improvement was resisting the effects of depletion: stamina increased -they also advanced toward their goal and they got better at other things -->e.g fitness people were fitter -->people in the study group also spent less and worked out more -->fitness and money management people studied more

What contributed to Jones' success?

-the matrix of other causes includes disciplined culture, top-notch coaching, supportive parents, national pride, the love for the game, and a wealth of deep practice

What perspective change occurred after WWII?

-the military saw the value in planning -D-day was executed to a precise plan -military saw the need for flexibility and that lesson was reinforced by the plans that went awry in Iraq and Afghanistan, Napoleon originally thought this

What does the mind prefer with desirable foods?

-the mind prefers when you say later instead of never -you want less and consume less

What is our mind's natural state? How does television alter this natural state?

-the mind's' natural state is chaos, disorganized, depression and anxiety -if you are looking for the simplest way to structure our mind so you don't experience this, you turn on the tv -it provides a minimal amount of structure -television hooks us, tv involves editing and cutting -basic response, orienting response, when something changes then our orienting responses causes us to look at it -we stop watching television we get anxious and then we watch more

Why was Tiger Woods so much better than all other pros?

-the monotonic benefits assumption -performance is a monotonic function of the amount of deliberate practice accumulated since these individuals began deliberate practice in the domain -accumulated deliberate practice - amount of weekly practice and age at which individuals began

Fuzzy versus Fussy - results

-the month by month planning group did the best, in terms of improvements in study habits and attitudes -weaker students, monthly planning led to much bigger improvements in grades -monthly planners kept it up much longer than the daily planners and it was more likely that it would carry over into their life after the study -a year after, the monthly planners were still attaining better grades

How does tv make you feel?

-the more tv you watch the more likely you are to feel deenergized and lethargic

What happens the more we develop a circuit?

-the more we develop a circuit, the less we are aware that we're using it -we are built to make movements automatic: automatization -this is a result of evolution: the more processing we can do in our unconscious minds, the better chances of noticing that saber-toothed tiger lurking in the bush -creates an illusion: a skill once gained, feels utterly natural, as if it's something we've always possessed

Who was Wesley Chu?

-the most likely outcome is that these kids will burnout: overuse injuries or psychological overuse -is this natural talent? he covered seven levels in one year: his parents encouraged this, both parents are music teachers -he started playing when he was a baby, he was exposed early, he was reinforced, he started training early -he has early ability reflected in absolute pitch, this doesn't mean they are gifted, music training will result in developing perfect pitch

Why did some stay and others abandon their talent?

-the ones who were engaging in flow, they stayed in their talent domain -they remained committed -when you look at kids who stay committed to their talent area were more likely to be experiencing flow in it at ninth grade

How did postponing eating the M and Ms affect how much they ate?

-the ones who'd postponed pleasure ate even less than the people who had earlier allowed themselves to eat the candy at will -the day after, all people were sent an e-mail with a question" How much do you desire M&M candies at this moment -->postpone reported less desire

Eileen Barton Analysis - how did she maintain her weight?

-the only way to maintain her weight was to watch what she ate and to exercise regularly - walking or riding her bike 1 hr each day. Even so, staying at 135 was beyond her control. At that weight she found herself obsessed with food and unable to control her intake. SHe lets her weight stay at 140-145 range and she carefully tracks that it does not go higher -when she gets depressed about her weight she goes to bmi websites and reassures herself she is in the healthy range -she often wishes she could just forget for once what she is eating - "I'd like to live without thinking about"

What do couples typically match on?

-the pairs are close in attractiveness -cute married photos in half -rate each person individually on physical attractive -couples correlation are highly correlated

Home environments of youngsters who become elite performers:

-the parents were involved and there were distinct environments 1) child-oriented, the parents dedicated time, energy and resources 2) achievement-oriented, they spent time talking about achievement, success, goals. The parents modeled the pursuit of goals and achievement. Talk to their child about achievement in an area they are interested: what are her goals 3) responsibility-oriented, hard-work, commitment and meeting your obligations. Parents modeled this work ethic and they expected their children to have a good work ethic. They usually have assigned tasks around the house and they have to do the regular activities; don't have elite status in the home

What was the three step chunking process in hotbeds?

-the participants look at the task as a whole, as one big chunk -they divide it into its smallest possible chunks -they play wit time, slowing the action down, then speeding it up, to learn its inner architecture

What does decision fatigue effect?

-the problem of decision fatigue affects everything from the careers of CEOs to the prison sentences of felons appearing before weary judges -it influences the behaviour of everyone -->bush, the problem of being the decider

Diet and Regular Lemonade Experiment

-the regular lemonade increased glucose blood levels -you could replenish the glucose levels -participants were asked to play a game that go more difficult until it became impossible -the participants who received lemonade with sugar grumbled less and kept playing -diet group were more likely to curse and bang the computer -the experimenter made an insulting remark about their performance, the diet condition were more likely to get angry -no glucose, no willpower

What is the result of conflicting goals?

-the result of conflicting goals in unhappiness instead of action

Do we conserve willpower? - money twist

-the same experiment except in the second round they were told their performance would result in them earning more money -->people found reserves to perform well, you would not have been able to determine they had done an ego depleting round prior to this one -after the second test, they were informed that they hadn't quite won their money and there is another round (they were not warned ahead of time), they hadn't conserved any energy and they had bad performances -->the better they had done on the second round, the worse thye did in the third round

Clara Hughes: 5 medals in winter olympics, 2 medals in summer olympics

-the same muscles in bicycling and long track speed skating -you can do the four hour max and develop two different sports

How does ego depletion affect which prize a person selects?

-the secret to wealth is to resist short-term temptations in favour of long-term pay-offs -glucose counteracts depletion and people will take $150 in a month over $100 now

The strength of Implementation Intention Effects

-the strength of commitment to an I.I was varied by telling participants that they were the kind of people who would benefit from either rigidly adhering to their plans (e.g high commitment) or staying flexible (e.g low commitment) -->the latter group showed weaker implementation intention effects -if the participants said "I strongly intend to follow the specified plan" this instruction enhanced implementation intention effects

Hypothesis in antithesis to Zeigarnik effect?

-the unconscious mind is telling the conscious mind to finish the task

How does KIPP keep the environment consistent?

-the way every element of this world (e.g way you carry your binder, the angle with which students angle their heads) sends clear, constant signals of belonging and identity: you are at KIPP, you are a KIPPster -they address each other as teammates -say ready, set, KIPP

How do diets make you rely on external cues?

-their obesity made them likely to go on diets, and their diets caused them to rely on external instead of internal cues -dieters learn to eat according to a plan, not to their inner feelings and cravings -dieting means being hungry a lot of time

Explain the experiment of university setting difficult and easy goals for winter break.

-then asked if they had formed intentions on when and where to get started, 2/3 responded positively -for difficult-to-implement projects, two thirds of the participants who had formed implementation intentions were successful -people without implementation intentions, mostly failed to complete the projects -easy projects: high success for both groups, implementation intentions were irrelevant -automatization through implementation intentions had a strong facilitating effect when action initiation is difficult

Are wine connoisseurs experts?

-there are wine connoisseurs -they can tell you location and what type of wine -when they bring in wine connoisseurs and they ask them these questions -->they don't do better than chance

Are average teachers average?

-there crucial skill does not show up on conventional measures of teaching ability -they are tapping into the second element of the talent code: ignition -creating and sustaining motivation: they are teaching love -they make it fun and rewarding -positive reinforcement, rare critical expression -uses emotional triggers to fill fuel tanks with love and motivation

Does the type of TV program make a difference?

-there is no difference between what type of show you watch -documentaries and reality shows are equal in terms of flow

What is a sweet spot?

-there's an optimal gap between what you know and what you're trying to do -when you find this spot, learning takes off

How did high school students perceive their goals?

-these high school students saw a connection between their daily tasks and their long-term goals -->they saw their current studies as stepping stones towards their goals, whereas the other students did not -the previous study about math was done with younger children, older children are better at thinking about the future

Why was the marchmallow study astonishing?

-these results were astonishing because few items in early childhood are predictive of later outcomes -this conclusion casted doubt on Freud's theory that early childhood experiences shape adulthood personality except for trauma and malnutrition

What would the hypothesis be on the effect of being in the little genius group?

-they are lucky and advantaged -this would have positive motivational effects -we should be worried about this group: it is setting them up for motivational difficulties in the future

Why are daily plans not beneficial?

-they are time consuming to prepare: 30 daily plans versus one month plan -lack flexibility, deprive a person from making choices along the way -life plans can be demoralizing as you fall off schedule quickly whenever life comes up -monthly plans allow a person to make adjustments (even if a delay arises, your plan is still intact)

Shopping Mall - Survey

-they asked people about shopping that day -people who had made more decisions gave up sooner on math problems

Applebee's and Trans-fat free crackers

-they asked people how many calories was in a dish at applebee's -one picture had a chicken meal and another had the same chicken meal with crackers that said trans-fat free -people underestimated the amount of calories in the trans-fat free picture -both laypeople and nutritional experts underestimate the calories in food labeled low-fat and take bigger helpings

Can master coaches predict who will be great?

-they can't predict who will be great, they give every person the same resources and they watch to see what the individual does with it

Explain the problem of glucose and dieters.

-they continue to resist tempting foods and deplete their willpower, they need glucose to replenish their willpower -->trapped in a nutritional catch-22 1)in order not to eat, a dieter needs willpower 2)in order to have willpower, a dieter needs to eat -a dieter may feel they need to break the diet a little, but then they are at risk to the 'what-the-hell-effect' -there is a physiological basis for sugary cravings while on a diet

What happened when the children did difficult matrices?

-they got feedback that they got 3 right -children were rated on 1-6 scales: desire to persist and enjoyment -enjoyment, effort group enjoyed it and ability group didn't enjoy -persistence, effort group were more likely to persist and ability didn't want to persist

Typical Coach path

-they had once been promising talent, but failed and tried to figure out why

Glucose Levels and Willpower Tasks

-they had one group do a willpower task and the other group did a neutral task -there glucose levels were measured before and after -lower glucose in the willpower group

Explain the experiment of messy and neat laboratory.

-they had participants answer questions sitting in a nice neat laboratory room and in a messy room -people in the messy room scored lower in self-control on many self-control measures -->they couldn't wait to receive a monetary sum, they ate apples and milk over candy

Explain the stroop task and I.Is

-they had people say if I see a word, I will ignore its meaning and look only at the second letter and the colour of the ink -this plan made the task more automatic, requiring less conscious mental effort and therefore even when their willpower was already weakened

Explain how people don't set realistic weight loss goals.

-they had people set their own weight loss target and a monetary reward -->huge advantage, and they loss 80% of the time -->female bettors are more likely to lose

Explain the customers buying cars experiment.

-they had to choose 4 different options that each had multiple options (e.g colour, 56) -at first the customers would carefully weigh the choices, but as decision fatigue set in they'd start settling for whatever the default option was -the more tough choices they encountered early in the process the quicker people got fatigued and settled for the path of least resistance by taking the default option -by manipulating the order of the options, customers would end up settling for different kinds of options and the average difference totaled more than fifteen hundred euros

Manhattan has the highest percentage of single people, why?

-they have the most choices and they are the most pickiest

Explain the clock and snacks experiment

-they let participants munch on snacks while they filled out questionnaires -there was a clock on the wall -when the clock ran fast, the obese people at more than others, because the clock signaled to them that is must be getting close to dinnertime and they must be hungry -->ignored internal cluse and relied on external cues (clock)

Why did Link's trainer work so well?

-they made mistakes, struggled, and learned -practiced at a deep level -after a few hours a learner could take off and land -they weren't smarter than the other pilots, but they had an opportunity to learn in a trainer as opposed to in the field

What did Canada do to prepare for the Vancouver Games?

-they made sure their athletes would do well when they were in Canada, put a lot of money in sport psychology

How should athletes view their training?

-they often say they 'have to" -they should feel they are privileged and they should say they get to

What did Clifford's team do in order to improve the british soccer team?

-they played futsal while listening to samba music -they went on to win at nationals and the european games -one soccer player still plays for the national team

Which children care most about after failure:

-they said they could have them more information -do you want to find out how to master these problems better or do you want to know how your peers did -the ability kids wanted to know how the others did -effort kids wanted to know how to get better

Are there chess experts?

-they show chess masters a game and then they pause it and ask them what the next best move -you can grade it, whether they truly are

What happens on the first day of KIPP?

-they sit on tape in a classroom, they haven't earned desks yet -everything is earned

How do these use college at KIPP academies?

-they slip college into any conversation -constantly mention to students they are going to college and how they need to prepare -they visit colleges and they meet KIPP alumni

How is it possible to have the same athlete be an expert at two sports?

-they train harder and better than the rest -two different sports: basic skills and training is similar: working the same muscles

I.I's for when, where and how they wanted to play games prepared by the experimenter

-they were given many options to choose from -they were asked to recall the options immediately or 48 hours later -options specified in I.Is were recalled more effectively than nonspecified options both immediately after and 48 hours after

Workers who were not getting enough sleep

-they were more prone than others to engage in unethical conduct on the job -e.g take credit work they did not do -in a lab study where participants could win money, participants who got less sleep were more likely to cheat

Describe Collaboration with athlete

-they would want to know about recent performance -your best performance: how did you prepare, what were you thinking -your worst performance: same questions -focus on routines that they used to measure their arousal, self-talk

How has body image changed throughout history?

-thinness has become a status symbol because it's so difficult for ordinary people to achieve unless they're genetically lucky -it use to be that countless resources were given to the elite so they could be big -now there are teams to keep celebrities thin (Oprah)

What affect the the Zeigarnik effect have?

-those who'd written about unfulfilled tasks had more trouble keeping their minds focused on the novel unless they made a specific plan -they also showed less comprehension of the text -by making a plan it eliminated the Zeigarnik effect

Bill Greenough: Tonka Trucks and Rats

-three groups of rats: individual rats were isolated from other rates in a shoebox, raised with other rats but also in a shoebox, and raised in an enriched environment, surrounded by other rats and a pile of toys, they figured out to work levers on the dump truck -the number of synapses in the enriched environment increased by 25%, white matter (myelin) had grown by 25%

How did Dean Acheson help declutter people's lives?

-to help his clients eliminate distractions, Acheson started off by having them write down everything that had their attention, large and small, professional and personal, distal and proximal, fuzzy and fussy -you need to write specifically what you need to do: if you write write thank you cards and you don't have the cards you will avoid this because you are missing something to achieve it

How can one stoke motivation?

-to stoke motivation, focus on the road ahead -you gain additional benefits by comparing yourself with others, and that's never been easier to do: due to networked data

What do we attribute our good performance to?

-to what extent do you attribute your good performance to -natural talent - 45% -training and practice 55% -everyone realizes it takes both

How is Ericsson too extreme?

-too much emphasis on behaviour -it would be discouraging for many athletes and musicians -he would focus on how much training and when did you start -most high level athletes have reached a threshold of accumulated practice -many have reached this threshold, whether they stand out depends on other things at the performance level

Do implementation intentions assist drug addicts?

-took addicts who were showing symptoms of withdrawal and built two groups -one group was asked in the morning to form the goal intention to write a short curriculum vitae before 5pm to add implementation intentions that specified when and where they would write it -another group formed the same goal but with irrelevant implementation intentions -->none of these people had completed the task -but the relevant I.I group, 80% completed the condition handed in their curriculum vitae

Explain the dieters and tearjerker film.

-took chronic female dieters and showed them a tearjerker film -half were told to suppress their emotional responses both internally and externally -the other half were told to let their feelings and tears flow naturally -all the dieters filled out questionnaires about their mood and then asked to rate various kinds of ice cream (placed in partially full tubes, to appear that the experimenters wouldn't know how much was eaten) -eating and mood were unrelated -the dieters who suppressed their emotions during the movie had a harder time suppressing their appetite (ate more ice cream, after depleting their willpower) -eating and dieting can be affected by things that appear to have no connection

What role do talent and motivation play in the acquisition of expert performance?

-traditional view; some kind of natural talent, god-given talent, that is how people thought about it until 18-19 hundreds. God-given is less common now. -why do parents of gymnasts let them train so much? their child has a god-given talent, and it is there job to show the world this talent -most common current view; genetic endowment, giftedness for a given activity is necessary to attain the highest level of performance in that activity

What are reading wars?

-traditionalist: phonics, best way to learn to read is through memorizing the sound of letters and letter groups -whole language: all children possess the innate ability to read and write which arrives according to fixed development stages -->this is wrong, decreased national reading level

What is the system while training elite gymnasts?

-train girls to not worry about injury -are they learning to ignore pain

Perceptiveness: The second virtue

-trained their eyes to be like cameras -they know that they gave praise to certain players more and criticism to certain players more -->they all have different skills and factors: why would they be treated the same? -customize coaching for each individual -monitored the student's reaction to their coaching: checking whether the their message was being absorbed -they go to their students at personal level: parents, income

How do trainees often feel about practice?

-trainees often dislike practice in the beginning and then they learn to like it -they stop looking for external solutions and turn inward

What are the symptoms of hypoglycemia?

-trouble concentrating and controlling their negative emotions -more anxious and less happy -prevalent among criminals and other violent persons

Which two activities are most likely to accompany eating?

-two most common activities that are combined with eating are socializing and watching television -->result in increased calorie consumption -viewers will eat more when their attention is engaged in the tv program

How many times do you need to set a health related goal before you succeed?

-typically requires a person to set the resolution or goal 7 or 8 times before they succeed for a health related goal -people fail, this is the norm

Does the human memory make a strong distinction between finished and unfinished tasks?

-uncompleted tasks and unmet goals tend to pop into one's mind -once the task is completed and the goal reached, the stream of reminders stops

What is the contrast between unconscious versus conscious mind?

-unconscious mind is able to process 11 million pieces of information per second, while the conscious mind can manage 40 -efficiency and necessity of relegating mental activities to the unconscious

How does the Zeigarnik Effect work?

-unconscious mind is keeping track of your goals and working to make sure they're accomplished, so these stray conscious thoughts are a reassuring sign that your unconscious will stay on the case until the job is done

What is the post-poned pleasure ploy?

-use the postponed-pleasure ploy: tell yourself that you can have a small sweet dessert later if you still want it, meanwhile eat something else (healthy foods will provide the energy your brain needs -this depleted state makes you feel everything more intensely than usual (a dieter will be in a constant depleted state)

The Message for the Aspiring Hockey Expert

-wayne was willing to work on things and improve -his dad was good at giving instructions that would foster deliberate practice "crucial challenge is to avoid the arrested development associated with generalized automaticity of performance by deliberately acquiring and refining cognitive mechanisms to support continued learning and improvement"

How does Ericsson think genetic factors play a role?

-we are either expressing or not expressing certain genes -are we doing the training activities that will allow those genes to express themselves

these two insights: skills as brain circuits and automaticity creates a paradox - why?

-we build intricate circuits and we're forgetting that we built them

Are we wasting our leisure?

-we desire more leisure, it appears we are wasting our leisure because we don't produce flow -his sample, 60% of leisure time was spent watching tv -most adults, leisure is watching tv -the activity that is least likely to be associated with flow is watching tv (only 7%) -->only comparable activity is sitting in a chair and looking at the sky

What is the problem with going from friendships to love?

-we don't choose our friends based on attractiveness -->love blossoms in one person, usually less attractive of the two (upward) -people will persist -difficult to reinforce friendships

Why can't monkies use language the way we do even though the amount and type of neurons is identical?

-we have 20 percent more myelin

What are polivy and Hermann's recommendations for weight loss?

-we need to change our expectations -avoid diets were we have to restrict what we are eating, lifestyle change -lifestyle change, think about how much and what we are eating and exercise -you can't just lose weight with food you need to exercise -baumeister's conclusion is similar -keep track of what we eat: food diaries and make change gradually -->focus on weekends, we often eat differently -baumeister focuses on monitoring

What are lazy choices?

-we often decline compromises when we are depleted -above a certain point, increases in price are not worth the gains in quality -choosing that point is the optimal decision, but it requires the difficult task of figuring out just where that point is -when your willpower is low you're less able to make these tradeoffs -->you become a cognitive miser, hoarding your energy by avoiding compromises -->you look at one dimension (e.g price, just give me the cheapest or the best) decision fatigue leaves us vulnerable to marketers who know how to time their sales

What is the problem with misregulation and unrecruited love?

-we persist and persevere, this will never work -we fail to understand they way romantic attraction works in the world -we make the other person uncomfortable and interfering with our well-being -the other person can't make themselves like you

How should we handle a person if they claim to be an expert?

-we should never trust someone when they say they are good or an expert -you need to find a way to measure something -there are some professions, where people present themselves as experts -->if you test them, they are not an expert

Howard Gardner Point of VIew on Intelligence

-we should spend less time ranking children and more time helping them to identify their natural competencies and gifts, and cultivate those -you shouldn't be obsessed with what schools focus on -focus on which intelligences your child has: where are your kids the strongest and develop those abilities

Is there an evolutionary reason for our weight fixation?

-we were designed to resist famine and food shortages

What did tiger wood's young career look like?

-when Tiger was six months old and he would hit golf balls into the net and he would watch his dad for two hours, for eight months -then Tiger was able to walk and he was practicing in the garage -he continued to golf as he got older -he started earlier, he got coaching at a young age -he accumulated more training and practice that any person had accumulated -the environment structured things so he would develop a perfect swing at a young age

What happens when a nerve fiber fires?

-when a nerve fiber fires, the oligo senses it, grabs hold, and starts wrapping -each tentacle curls and extends as the oligo squeezes cytoplasm out of itself until only a cellophane line sheet of myelin remains -wrapping process is slow, it can go around forty or fifty times but that could take days or weeks

What did women report emotionally with their pagers?

-when a wife was with her husband: miserable -with female friends: happy

Extension of the German Beeper Survey

-when faced with a new desire that produced some 'I want to but I really shouldn't sort of inner conflict, they have in more readily if they'd already fended off earlier temptations, particularly if the new temptation came soon after a previous one -this was also true for students -at the beginning of the day or semester both people had willpower to resist this temptation -after craving, the people would feel they lacked a characteristic to resist temptation, but they have it, it is all used up at the moment

Explain what happens to rats that are put onto diets.

-when fat rats are put on a diet for the first time, they'll lose weight -when they can eat freely again, they gain weight -when they are put on a diet again, it takes them longer to lose weight and less time to put it back on -->bottom and bust cycle, after three cycles the dieting ceases to work; the extra wieght stays on even though they're consuming fewer calories

Which types of food containers affect how much you eat and why?

-when food is on large plates and drinks are in wine glasses, you underestimate how many extra calories are being added -we lack an intuitive sense of a 3-D volume -->if something gets 3 times taller it is easier to comprehend than when width, length and depth are increased the same amount -->at home use small plates and thin glasses

Explain the effects of buying a suit.

-when making tough choices early on, they became fatigued earlier -they reported likely the shopping experience less

Why are we tired when we are sick?

-when people are sick, their immune system uses a lot of glucose which results in them sleeping a lot and being irritable

Heart rate and Self-control

-when people exercise self-control their pulse become erratic -people whose normal pulse is relatively variable seem to have more inner energy for self-control, because they do better on perseverance tests than steady heartbeaters

What was occurring when people were staring at themselves?

-when people focused on themselves, they seemed to compare what they saw with some sort of idea of what they should be like -->my hair is messy, you didn't look at yourself and say oh that is me and stop -->if you saw a table you what say that is a table and stop -people compared the self to these ideas of what one might, or should, or could be -->e.g did I gain weight, is this shirt good

What are the correlations between ego depetion and food cravings?

-when people have more demands for self-control in their daily lives, their hunger for sweets increases -students who had just performed a ego depleting task ate more sweet snacks but not other (salty) snacks -low-sugar, high protein foods work just as well (but more slowly) -it may offer a solution as to why chocolate is so appealing on certain days of the month

Is it exhausting when making choices for others?

-when people were asked to make decisions about how they would decorate their living room versus a casual acquaintance's room -the group deciding for the acquaintance was not as depleted

How do mirrors affect lab performance?

-when people were in front of a mirror or told their actions were being filmed they changed their behaviour -worked harder at laboratory tasks, more valid answers to questionnaires (answers were more correlated with their behaviour), more consistent in their actions, and their actions were more consistent with their values

When should deliberate practice begin?

-when players peak, that age should be subtracted by ten to know at which age to start deliberate practice (peak age - 10 = starting age)

What should a person quitting smoking do?

-when researchers gave sugar tablets to smokers trying to quit, sometimes the extra glucose has lead to higher rates of success --> eat more while quitting

What do the rules do for the KIPP children?

-when someone violates a significant rules, classes screech to a halt -teachers and students hold a meeting to discuss what just happened and how to fix it -this method work: establishes group priorities, locate errors, and build the behavioural circuits that KIPP desire

What happened when television first came out and then they took it away?

-when they asked them to give it up, they were reluctant -they were very upset when they lost their tv

How do I.I's affect vitamin intake?

-when they had participants do I.I's for daily vitamins: where and when will you take the pill -the group who did I.I's missed fewer pills

Why do we have goals? Which types are there?

-when we need to do something (motivation), we set a goal -we also have defensive goals (something we want to avoid) -by having goals we give direction and meaning to our lives

What is the boing phenomenon?

-when we praise children for their intelligence, we tell them that's the name of the game -look smart, don't risk making mistakes

What is the best way to get glucose?

-when you eat, go for the slow burn -the body converts most foods into glucose, but at different rates -foods that are converted quickly are said to have a high glycemic index (e.g carbohydrates) -->boom-and-bust cycles, leaving you short on glucose and self-control and too often unable to resist the body's craving for quick hits of starch and sugar -to maintain steady self-control, you're better off eating foods with low glycemic indec -->vegetables, nuts, raw fruits, cheese, fish, meat, olive oil and other 'good' fats

What role does company have on how much you eat?

-when you have company over you eat more food -if you add alcohol, you eat even more -alcohol reduces self-awareness and therefore impairs monitoring

What is ignition?

-where deep practice is a cool, conscious act, ignition is hot, mysterious burst, an awakening -the set of signals and subconscious forces that create out identity; the moments that lead us to say that is who I want to be -it wasn't passion, it was seeing something that came first from the outside world

Phase 3 - Intensive Preparation Toward Expertise

-whether you are going to commit to being a full expert in your domain -you need to increase the amount you practice and find a coach at an elite level -the parent needs to find an elite level coach (financial component) -sometimes the family needs to move -more sacrifice from the family and child: Tiger had to give up baseball at this point -parents have to help the child disengage -parent needs to pull back and not be active in guiding and trust the teacher -->otherwise the child doesn't do well

What did the energizer bunny do for Koestner's wife?

-who could just keep going -speech therapist dealing with patients, look at this bunny on the way to work to keep herself going

GPS formula

-whole thing -goal/subsections -highly specific physical moves -motivation goals

What is key to make successful implementation plans?

-will it make things automatic, mindless? you need to make the plan design so that it makes it automatic -will it be personally friendly? find something that fits you so you can follow it

How is deep practice different from conventional practice?

-with conventional practice, more is always better -deep practice, spending more time is effective, but only if you're still in the sweet spot at the edge of your capabilities, attentively building and honing circuits

Which gender has more problems with self-control?

-women are more likely than men to suffer from lapses of self-control, but their self-control problems do worsen during the luteal phase -PMS is not a matter of one specific behaviour problem cropping up, instead self-control seems to fail across the board letting all sorts of problems increase -->more likely to drink alcohol or abuse drugs during this time especially if they have a family history

What are the symptoms of PMS?

-women get worked over minor things, even if they don't want to -they are not aware of the fuel cut off and they are surprised that normal controls don't work as usual -report more negative events, fewer positive events occurring -in tests requiring concentration, women in the luteal phase perform worse

Which diet should a person who is PMS go on?

-women report fewer PMS symptoms when they eat a healthier diet -at a correctional institute, they replaces sugar and carbs with fruits, vegetables and whole grains and there was a decline in escape attempts, violence, and other problems

What is the feedback loop?

-work, monitoring, comparing and integrating outputs -nerve firings grow myelin, myelin controls impulse speed, and impulse speed is skill -synaptical changes remain key to learning -signals have to travel at the right speed, arrive at the right time, and myelination is the brain's way of controlling that speed

How do the parents of the non-geniuses feel?

-worry that because your child is excluded that it might have a negative impact and they may not give a lot of effort and set challenging goals, lack of persistence

Explain the experiment of asking heterosexual men questions about sexual practice.

-would you have sex with someone forty years older -would you get a girl drunk to sleep with her -they were in a cold state -then they had to answer these questions while masturbating: in a hot state -they were more likely to admit to these taboo questions while masturbating than in a cold state

Why are passion and persistence key ingredients of talent?

-wrapping myelin around a big circuit requires immense energy and time -if you don't love it, you'll never work hard enough to be great

What primal cues do KIPP students receive in their first moments?

-you belong to a group -your group is together in a strange and dangerous new -that new world is shaped like a mountain, with the paradise of college at the top

Gardner has ways of assessing the rest of the intelligences

-you can do these on four year olds -you would give them pictures of their classmates -->ask who are friends, where kids like to be -->you can gather how much they have examined -normal distribution of these observations -this interpersonal intelligence is unrelated to your mathematical intelligence

Do gifted kids have an innate ability?

-you can identify gifted kids: perform at a higher level than their age suggests -she could read at eight months, she finished her p.h.d at 15 -there are simply too many achievements of early prodigies to be discounted and they are too consistent -this girl, they saw her giftedness, her mom quit her job and decided to stimulate her

Hitting Curve balls and deliberate practice

-you can learn whether it will be a curve ball through practice

Which Words do you remember? -word fragments pairs over actual word pairs

-you experienced a microsecond struggle, which made a difference -you didn't practice harder put deeper -the same is true if recall someone's name on our your own instead of someone sayin it, you will remember it in the future -if you practiced putting on a life vest instead of your airline steward demonstrating

Lessons from the Street and the Lab

-you have a finite amount of willpower that becomes depleted as you use it -you use the same stock of willpower for all manner of tasks

What is the strategy behind the layout of the grocery store?

-you have to make a lot of decisions and your willpower is the weakest when you are checking out -they place candy and gossip magazines at the end

What is deliberate practice for counsellor?

-you have to record your session and then transcribe what was said -supervisor would critique the dialogue and give you feedback and things to improve on -once you have your license, you think you have the basic skills and now you need to practice and you will obtain conceptual knowledge -you should keep building these skills deliberate practice is effortful, hard for us to push us to do that

What is the refocus plan?

-you might fall, you need to have a plan to refocus

In order for a child to become an expert what do they require?

-you need a parent who is committed to developing your skills -the parent can be too controlling that your child's well being is harmed

What is the beneficial role of a food journal?

-you need monitor what food you put into it -if you keep record, you consume fewer calories -those who kept a food diary lost twice as much weight as those who used other techniques

What is the language of ignition?

-you need to be careful what you say to kids -first they got to earn it, then they got it -you can tell them so and so is able to do this (ignites a signal) -the Z-boys were successful, because they were told they were average or they weren't competition

How does Wayne help athletes calm their nerves?

-you want the athlete to be calm and relaxed -ask athletes what they do to get ready for the performance -don't watch your competitors, find something that calms you down -you want a specific pre-practice/pre-performance routine

Explain why parents shouldn't look for start qualities.

-you want your child to have motivational factors instead of trying to identify which area they are good at -do they look for challenging things -how do they respond when she faces challenges -is she capable of giving more effort: new strategies -all of these will convince your child to do well in all domains

3 main consequences of having a large amount of conflicting goals

-you worry a lot, the more competing demands you face, the more time you spend contemplating these demands -->rumination: repetitive thoughts that are involuntary and not especially pleasant -you get less done, they replace action with rumination, people with clear, non conflicting goals tended to forge ahead and make progress, but the rest were so busy worrying that they got stuck -your health suffers physically as well as mentally: fewer positive emotions and more negative emotions, more depression and anxiety -->more trips to the doctor and self-reported illness conclusion: the more the goals conflicted, the more the people got stuck and the more unhappy and unhealthy they became

What happens to your heart based on your exercise level?

-your heart size increases after you train for years, and if you give it up within six months it returns to its original size -morphological differences (genetic endowment?), it could be the result of deliberate practice

What are the most common desires?

1 eat 2 sleep 3 leisure or break from work 4 sexual urges 5 checking e-mail and social networking, surfing the new, listening to music, watching tv

What are the intervals at which people fail?

1 week - 23% failure 2 week - 34% 3 week - 40% 1 month - 45% 3 months - 55% 6 months - 60% 12 month - 80% 24 months - 90%

Ellen Winner's Conclusions: families of gifted children - Characteristics

1) Child Centred 2) high expectations (achievement) 3) model hard work and achievement 4) high level of independence granted 5) high level of intellectual and artistic stimulation (true for academics)

What will the impact on motivation be? - geniuses and non-geniuses

1) effort, does it help them give more/less effort 2) goals, mastery oriented or easy goals 3) challenge, optimal or they avoid it 4) persistence, how to they cope with challenges, difficulties, and failure

What are the three facts regarding human movement?

1) every human movement, thought, or feeling is a precisely timed electrical signal traveling through a chain of neurons--a circuit of nerve fibers 2) myelin is the insulation that wraps these nerve fibers and increases signal strength, speed, and accuracy 3) the more we fire a particular circuit, the more myelin optimizes the circuit and the stronger, faster, and more fluent our movements and thoughts become (e.g practice)

Evidence of Atypical Brain Organization among gifted in Math and Music

1) non-right handedness: right hemisphere is dominant 2) more bi-lateral brain organization, more integration

What is the three step process to create talent?

1) talent requires deep practice 2) deep practice requires vast amounts of energy 3) primal cues trigger huge outpourings of energy

Why does unrequited love persist?

1) vicarious learning -no one is talked directly about this or told to do this -not reinforced -it works in movies: distorted notion of unrequited love success -moves lead us to think we should do this 2) difficulty delivering rejection -how do we tell someone we are not interested -no script for a clear regection: we need to be clear, extremely blunt -->probably not realistic: afraid to hurt people -->these statements may not work

What mediating factors were identified about the autonomous goals?

1)greater effort, easier to generate effort and it isn't taxing when it is autonomous 2)less conflict with other goals, autonomous goals are less likely to conflict because they are coming from your interests so they are unlikely to conflict with other aspects of your life 3)capacity to shield goals from distraction and temptation -people will have the best progress with autonomous goals than controlled goals if they are trying to do one of each

How did people suppress these desires?

1)look for a distraction or to undertake a new activity 2)suppress the urge directly or toughing their way through it

What are the three rules to control your weight?

1)never go on a diet 2)never vow to give up chocolate or any other food 3)whether you're judging yourself or judging others, never equate being overweight with having weak willpower

Best Evidence of the Talent View?

1. The performance of prodigies - children who acquire expert levels of performance at a very young age. Was this child not born with genetic capacities that allowed him to become good, so quickly. 2. The performance of savants. Individuals without normal intelligence but who display very unusual abilities that other people do not have 3. Seemingly superior basic abilities that predestine one for success in a certain domain -e.g absolute pitch in music and spatial memory of chess players

How do parents feel about praise?

85% of parents feel it is a good idea to praise children for their abilities -they also do this -it is fun to praise kids -we give specific praise about ability -we are following a folk theory about the effects of praise, if you make a kid feel like a genius then they will act in a way to become a genius

What was Dweck's math intervention?

100 students doing poorly in math were targeted for study skills intervention -you could predict who would do poorly in seventh grade based on their fixed/changeable mindset Two types of intervention for children who were predicted to do poorly (fixed mindset): -traditional study skills -traditional study skills + Growth mindset intervention "learned that the brain actually forms new connections every time you learn something new, and that over time this makes you smarter" -this metaphor is very powerful and it can change how they think about their abilities

Mueller and Dweck Study Design

128 fifth grader from rural and inner city schools 3 sets of problems, each containing 10 standard progressive Matrices (finding a pattern) all children received success feedback after first set of problems "Wow you did very well on these problems. You got x number right. That's a really high score" -->all three received this feedback

How many tasks does a person typically need to get done?

150 -we have too many goals at once, and make to do lists that we cannot accomplish -an executive's daily to-do list for Monday often contains more work than could be done the entire week

Statistics re-medal hopefuls 2002

21% Canada 57% US 91% Germany -everyone competes and you know who your hopefuls are -the Canadian athletes who are in the top 5 in the world, they are the hopefuls -in 2002, Canada had 40 -it was predicted 28 medals, but we only got 12 -you can do this for everyone: compare world performance to olympic performance -worst performance for expectation and results

Describe the performance at 15 study

5 years old, 4 hours per day, they will reach an olympic level 8 years old, four hours per day, you will improve faster than the fiver year old, your initial launch is steeper, but you will level out and you won't reach the five year old age 8, if you do four hours, you will be ahead of the person who does 3 hours

What happened to Canada's performance after they invested in sport's psychology?

70% 2006 75% 2010 65% 2014 -hopefuls are coming through

What is the Rubicon model of action phases?

: go through steps to make a decision -predecisional phase: contemplate the cost and benefit of goals -postdecisional: stop contemplating and act on your goal

How are actions performed?

All actions are the result of electrical impulses sent along chains of nerve fibers -each time you practice anything, a different highly specific circuit lights up in your mind

What is goal adjustment?

At times it may not be possible to make further progress toward a desired goal because the goal itself is unattainable. 20Surveys indicate at least one important unattainable goal each year

What were attributions of poor performance?

Attributions for their poor performance on the second set of problems were then assessed -lack of effort (I didn't work hard enough) -lack of ability (i'm not smart enough) attributing success to ability is good because it is stable trait attributing failure to ability is bad because it is a stable trait and leads to helplessness

What technique did Tom Sawyer use on ben?

Ben was hoodwinked by Tom Sawyer because the saw something of interest in his work and it ignited him

What quote does Blaine use for strength?

Blaine's strength suffering makes the spirit flower (saint. simeon's)

Are people usually the pursuers and the pursee with unrequited love?

College students asked to provide detailed narrative accounts of a powerful experience of unrequited love. (95%) Each person was asked to recall a case in which they were the would-be-lover and one in which they were the rejecter.(+50% -trying to convince a romantic partner to stay: this is common -majority had played both roles -women more likely to be pursued

What was Cszik's opinion on the Nova Scotian surfers?

Cszik, he would say they are doing something with their lives that is positive for self-development and meaning in their lives -something many lack

Why did Cruacao produce good players and not Aruba?

Curacao produced many good baseball players Aruba was almost identical to Curacao, except it did not produce many good players -why? Curacao kept the motivational fire lit - sustained ignition

What does deep practice require?

Deep Practice requires energy, passion and commitment -motivational fuel and ignition

How to Distinguish Whether Parental Involvement is Healthy?

Ego-involved parents -involved for narcissistic reasons

What was a part of Einstein's brain that was different than the average brain?

Einstein has more myelin in his brain

Which type of memory do the elderly struggle with?

Elderly have problems with prospective memories that are time based (e.g take medication at five pm) and event based (take medication at breakfast) -failure in prospective memory is due to a neglect of specifying situational cues ahead of time and to absent-mindedness at the time -young adults show superiority to old adults on the controlled components of memory -I.Is should improve the elderly's prospective memory

Explain the study of documenting christmas eve.

Experimenters gave participants a goal that was difficult to implement: write a description of your christmas eve and mail it no later than 48 hours after it occurred -half asked to make implementation intentions -3/4 of the I.I participants had written the reports in the requested time period, whereas only one third of the other participants did this

What is the formula for deep practice?

Fascination, Rapture, or Love + fuel tank (motivation) = deep practive -fascination is typically an outside source the pulls a person in

Explain Franklin's self-control and his notebook.

Franklin kept a notebook and removed check marks for exercising self-control -no matter how hard he tried, Franklin could never have kept that notebook clean, because some of the goals were bound to conflict in times

What is Gollwitzer's opinion on goal intentions?

Gollwitzer -holding a goal intention does not guarantee goal achievement because people may fail to deal with self-regulatory problems during goal striving -interference from other planned and unplanned goals -unanticipated obstacles and distractions

How many people set new years resolutions? How many do they set?

Half of Americans set New Years resolution, not every year but on occasion -most people say they fail at them -they usually set 2 or 3

How do implementatio intentions promote goal-attainment?

Implementation Intentions promote goal attainment by helping people get started

What are implementation plans and what do they do?

Implementation Plans: If-then plans that connect good opportunities to act with cognitive or behavioural responses that are effective in accomplishing one's goals If situation Y arises, I will initiate goal-directed behavoiur x What versus when, where, and how implementation intentions make a goal automatic,

What is the structure of pathways?

Input paths (e.g sensory info, decisions)--->processing----->output paths (e.g muscle movements) -the input is all the stuff that happens prior to the action -the output is the performance itself -the circuit is the movement: dictates the precise strength and timing of each muscle contraction

Computer Mediated Activities

Internet surfing: ritualistic (searching the same sights), instrumental (goal-oriented) -ritualistic is the exact same as TV watching Social Networking Video Games Email

What is the JUMP acronym?

J (unior) U (unidentified) M (ath) P (rodigy)

How do Japanese and American students spend their time at school?

Japaneses students spend 44% of their time inventing, thinking, and struggling with underlying concepts -american students, spent 1% of their time in that stae -the Japanese teacher would give the wrong answer, in order to encourage struggle with their students

What was the reaction when Jones hit a homerun?

Jones hit a home run, immediately the media thought he had extreme talent and he had a god-given ability -he had been swing a bat at the age of 2 and his dad coached him

Do fear tactics increase desired behaviour?

Leventhal observed that high fear appeals facilitated behaviours only when participants also received specific instructions on where, when and how to perform them -fear appeals promote the setting of goal intentions, but the instructions promote the formation of additional I.I's -strong goal intentions produce drastic changes in behaviour when they are accompanied by I.I's

Explain the willpower workout: diet diary, posture, emotions

One group was asked to work on their posture for the next two weeks -whenever they thought of it, they had to stand/sit up straight One group was told to record whatever they ate for the next two weeks -test the notion that willpower was exhausting because it required self-monitoring third group, strive for positive moods and emotions during the two weeks -check the effects of altering one's state of mind

What theme continued into the 1970s?

Popular culture continued to celebrate self-indulgence for the "me generation" of the 1970s -social scientists were looking for outside causes for a person's misbehaviour (e.g poverty) -great approach to avoid 'blaming the victim', a fear most social scientists have

How do they train SEALs?

SEALs undergo intense training on little sleep -the few that are successful, go outside their pain to help others next to them -->they had physical strength and a heart large enough to think about others

What did 19th century self-help books preach about?

Self-help books in the 19th century preached about willpower and how you need this virtue to be successful -Sigmund Freud theorized that the self depended on mental activities involving the transfer of energy -->ignored until Baumeister began to search for this source of energy

Which group made more progress with their goals?

Sheldon found that people make more progress when pursuing goals that are linked to the basic needs -well-being is changing based on progress and type of goal -people who have the goal of improving circumstances, it didn't translate it to well-being if you made progress -3 basic need goals, clear relation between progress and well-being -the kind of goal we pursue really makes a difference in our well-being

Is self-control selfish?

Stanley learnt that self-control is not selfish -it enables you to resist selfish impulses and treat people with respect

Explain the role that Stanley's lover played for him.

Stanley went through Africa hoping to return to his lady, but she married another man -she provided him a distraction, which helped get through the experience -this happens today, paramedics talk to the patients to distract them, midwives don't let woman shut their eyes -avoid fixation on pain: self-forgetfulness

What is the Sistine chapel effect?

The Sistine Chapel Effect -many things ignite talent, but often the breakthroughs peter out

arousal regulation - athletes

They teach people had to regulate how aroused they are: how to focus, relax, be present. Biofeedback: control heart rate, breathing

What contributed to Wood's greatness?

Tiger Wood's dad was an avid golfer and he had his last child (tiger) and he wanted to make him the best golfer -the dad had a theory, the problem with golfers: too mechanical, too robotic -if you had a golfer who was spontaneous and natural, that would be the greatest golfer -->key to a non-self-conscious golfer, they had to be trained before they become self-conscious --->need to do it at age 5

Why is wisdom most often found in older people?

Why is wisdom most often found in older people? -because their circuits are fully insulated and instantly available to them; they can do very complicated processing on many levels, which is really what wisdom is

Heroin Addicts and Bill at a Coffee Shop Experiment

a coffee shop and when we woke up control group, mentioned long-term aspirations (e.g promotion at work or getting married) -contemplated the future over four and a half years addicts wrote about upcoming events, like a doctor's appoint or a visit with relatives -complemplated the future of the next nine days this shortened temporal horizon is common to all addicts

How does self-control operate unconsciously?

a lot of self-control operates unconsciously -self-control lets you relax because it removes stress and enables you to conserve willpower for the important challenges

What are some implications about future failure and ability versus effort-based praise?

ability group -they say they have low ability when they fail -when you tell kids they have ability and that their performance is based on their ability -it is fine when they are successful not when they fail -effort, when they get to failure they try to learn how to do better -we set children up so they can't cope with failure

Explain how they measured achievement goals.

achievement goals were measured after they had worked on the first set of success matrices and received feedback "problems that I'm pretty good at, so I can show that I'm smart" "problems that I'll learn a lot from, even if I won't look so smart" -performance or mastery goal

What is resistance to change weight?

after 3 to four weeks, continuing to lose weight becomes harder (our bodies our protecting our natural weight), when we have been restricting we start have cravings and food thoughts. We hit a plateau, and people start gaining weight. -failure/abandonment, most people think the diet is not working, people feel bad because they just told people and now it isn't working

What is the function of the anterior cingulate cortex?

anterior cingulate cortex watches for mismatches between what you are doing and what you intended to do -->commonly known as the conflict-monitoring system or the error-detection system -->an example of activation would be when you are holding a hamburger and a cellphone and you try to take a bite out of your cellphone

What is automatic versus controlled math operation

automatic: multiplying 4 times 7 controlled: multiplying 20 times 16 difficult mathematical calculations require willpower as you follow a set of systematic rules to get from one set of information to something new

WHat is muscle memory

circuits

What is the cognitive reserve?

cognitive reserve: use it or lose it -myelin starts to split apart with age -this is why you move slower -education decreases alzheimer's because the circuits are so thick it takes a while for it to break down -when people are forced to adapt and attune themselves to new challenge they tend to increase their cognitive reserve

Which professions require a elite teacher?

consistent-circuit: golf, violin, gymnastics -self taught skaters rarely reach an elite level

What is the cost of deliberate practice?

cost of deliberate practice: it is difficult it takes energy, it takes persistence -people spend little time on deliberate practice (often we do this early on in an activity) -after this period we want to play: we to know enough so that we can enjoy the activity, and they are no longer a danger -many assume that by doing an activity, that we will improve, there is no improvement

what-the-hell effect

counterregulatory eating (what-the-hell effect) -dieters have a fixed target in mind for their maximum daily calories -when they exceed it, they regard their diet as blown for the day -it is classified as a failure, regardless of what else happens -->virtue cannot resume until tomorrow, may as well enjoy myself today

What is the formula for world class skill?

deep practice X 10,000 hours = world-class skill

How is deep practice like exploring a dark room?

deep practice feels like exploring a dark and unfamiliar room -start slowly, you bump into furniture, stop and think, and start again

Dell Computer Experiment

dell had a program where you custom build your computer (e.g screen size, colour, hard drive) 1)told to look at several features relevant to a computer but not make a decision, to form a preference or opinion (predecision thinking_ 2)handed a list of selections and told to configure the computer (postdecisional phase) 3)choose which features they wanted on their customized computer, this was the most fatiguing

Dieters viewing pictures of food and supressing laughter Experiment

dieters had to view pictures of food and then suppress laughter during a comedy show -depletion caused an increase in activity in the nucleus accumbens and a decrease in the amygdala -glucose reverses these brain changes -during ego depletion brain activity shifts from one part of the brain to another -your brain stops doing some things and starts doing other things

What is diffusion tensor imaging?

diffusion tensor imaging allowed neurologists to measure and map myelin inside living subjects -ability to identify disorders that have myelin deficiency (e.g autism, ADHD) -relationship between pianist's hours of practice and amount of white matter -increased IQ with increased organization and density of white matter

What is the goal-adjustment modal

disengage: reduce effort, prevent cumulative failure experience re-engagement: well-being will improve -negative emotions increase throughout school year -people who disengage, show lower negative affect, improvement in sleep, less health problems -improves positive affect and meaning in your life

Banduara - proximal and distal goals - results distal goals

distal goals were no better than having no goals at all -only proximal goals produced improvements in learning, self-efficacy, and performance

What is creative integration?

eative integration: goal of studying and the goal of being with people are reconciled by the goal of studying in groups -->more success with goals

What is environmental control?

environmental control: preventing distraction to de-rail your goal

What is the hot-cold empathy gap?

hot-cold empathy gap: the inability, during a cool, rational, peaceful moment, to appreciate how we'll behave during the heat of passion and temptation -->may be why the British tortured africans when they had to deal with the challenging African environment --> hippies disapproved of junk food, until they were stoned and drunk and they ate a lot of it

What are fast and slow twitch muscles?

fast twitch, muscle fibers that contract rapidly, don't need oxygen, sprint slow twich, don't contract as rapidly, marathon -you can find these differences, but these are sometimes the result of training -->especially when it is done during critical developmental periods -after a few months, the percentage of slow twitch muscles with have increased

Which professions can be self-taught?

flexible circuit: soccer, writing, comedy -self taught novelists are able to reach an elite level

How to soccer coaches' use futsal?

futsal has instant feedback -when a move doesn't work the ball doesn't go where you wanted it to go -giving praise or stop would interrupt the flow of attentive firing, failing, and learning

Why does parole being denied appear to be so appealing?

ge retains the option of paroling the prisoner at a future date -part of the fear of resistance against making decisions comes from the fear of giving up options -some students have double majors because they don't want to say no to either option -people have a hard time giving up options, even when the options aren't doing them any good

where does this kind of concentrated talent come from?

genes and environment

What is glucose tolerance?

glucose tolerance of current criminals predicted with greater than 80% accuracy who would be a repeat-offender -glucose tolerance, is where the body has trouble converting food into usable energy -food gets converted into glucose, but the glucose in the bloodstream doesn't get absorbed as it circulates, results in a surplus of glucose in the bloodstream -->if it gets too high in results in diabetes

What are the differences goal intentions and implementation intentions?

goal intentions specify a certain end point that may be either a desired performance or an outcome -->structure "I intend to reach x" -translate their noncommittal desires into binding goals -sense of commitment that obligates the individual to realize the goal implementation intentions are subordinate to goal intentions and specify the when, where and how of responses leading to gaol attainment -structure "when situation x arises, I will perform response y" -link anticipated opportunities with goal-directed responses -it is not a person's self that is linked to a desired end state; rather the person commits to respond to certain situation in a specific manner

How can we improve our skills?

if you are a hockey player and you are mainly doing scrimmages -you are not learning new things, you are just reliably doing what you know only in deliberate practice: goals to improve your skills

How much do people commit to change with their weight loss regimens?

if you tell other people you are going to lose weight, you will feel good about making this decision. People generate excitement and your friends are supportive. A lot of positive energy we generate and other provide

how are these apps efficient?

it lets you know exactly what you are doing, mint.com tells you which categories you are spending in, when your account is low, if you are spending what you don't have, and if you are over spending in a certain category -->it causes guilt -->provides rewards for achievements, lets you set goals and rewards you when you stay on track with your financial goals -Mint users have received benefits of this type of monitoring

What are Ericsson's two key questions when attempting to predict performance?

key questions: when did you start, how many hours per week

What is the licensing effect?

licensing effect, when you act as if one good deed gives you license to sin -e.g workout and then eat bad food -this didn't occur for these groups

How are people with self-control better with relationships?

managers with self-control were rated more favourably by their peers and subordinates -people with self-control were good at forming and maintaining secure, positive and satisfying relationships -better at empathizing and seeing other people's perspectives -more stable emotionally: less anxiety, depression, eating disorders, drinking problems -less likely to get angry, when they were angry they were not verbally or physically aggressive

What occurs when we are preparing to pursue a goal?

many ways to reach one's goal -goal flexibility is a blessing when people have to cope with failures -curse when it comes to swiftly acting on one's goals: people to decide how to implement their goals -->which behaviours and situations are most favourable

What is an insula and what is the role?

measure the insula (brain region): activated when you see or hear something distasteful -this area was highlighted for a spendthrift in debt who sought help while online shopping in an MRI -a typical spendthrift did not have this area activated while shopping nor when considering spending a good chunk of their earned money on a 'mood clock' -when the typical spendthrift saw their credit card statement, the insula activated

What are the judge's decision throughout the day?

midmorning the judges would be served with a sandwich and piece of fruit -it would replenish glucose in their bloodstream -prisoners who appeared before this break had 20% chance of getting parole -the one who came after the food break had a 65% of getting parole -the same pattern happened with lunch

What is mint.com?

mint.com tracks the finances of neraly six million people -->second step in self-control: monitoring behaviour

What is a problem with current society?

more distractions and temptations than ever -computer user checks out more than three dozen Websites a day -we think of willpower as an extraordinary force to be summoned to deal with emergencies

What happens when you ask people to write a list of personal goals?

most people have no trouble coming up with at least fifteen separate ones -some support each other (e.g a goal to quit smoking and spend less money -there are conflicts between work and family goals -even within family goals: taking care of children and maintaining a relationship with one's spouse -marital satisfaction declines with first child and increases when the last child moves out

Explain Trope's high and low levels.

moved people's mental processes to either high or low levels -high levels: abstraction and long-term goals -low levels were the opposite -e.g asked them why or how they did something -why questions push the mind up to higher levels of thinking and a focus on the future -how questions bring the mind down to low levels of thinking and focus on the present

What is myelin made of and what function does it play?

myelin is made of phospholipid membrane, that wraps like electrical tape around a nerve fiber, preventing the electrical impulses from leaking out

Describe what is going on in neurotic penny-pinching.

neurotic penny-pinching may be even more prevalent than neurotic overspending, affecting one in five people -->an insula that reacts with hyperative horror at the prospect of parting with cash -->hyperopia, in which you focus too much on the future at the expense of the present -->waste time, alienate friends, drive yoru family crazy and make you miserable -->nickname: tightwads

What is a unique skill that coaches have?

novelist's sensitivity to timing and mood, a delicate human connection of language, gesture, and emotion -a great coach is able to walk up to a stranger and make a connection

What are the interactions of online daters?

online daters only show interest in about 1% of people they interact with -speed dating people have more success, fewer people -faced with fewer options in mates and an immediate deadline, the speed daters quickly pick out potential partners, but online daters go on browsing -when you have so many options (online) you start striving for perfection -people don't like closing the door on options -->after learning a strategy in a computer game, people struggled to perform the strategy that resulted in the highest earnings because it involved closing the door to rooms

How did our past lifestyle endorse self-awareness?

our ancestors lived in groups that rewarded members for living up to the common values, norms, and ideals -->people who were aware and could meet those standards fared better -changing personal behaviour to meet standards requires willpower, but willpower without self-awareness is as useless as a cannon commanded by a blind man

Where people successful with suppressing their desires?

people succumbed to about 1/6 of their desires

How does income affect a person's future perspective?

people with high incomes tended to look further into the future than people with low incomes -partly due to necessity: if you are scrambling for rent you don't have the lucury of comparing retirement plans

What are the effects of self-control?

people with high self-control were distinguished by their behaviours that took place more or less automatically -self-control is more effective when people used it to establish good habits and break bad ones -people with self-control were more likely to use condoms, avoid smoking, frequent snacking and heavy drinking self-control was helpful for performance in work and school while the weakest effects were with eating and dieting -successful students tend to rely on good habits

What is phonics building?

phonics is about building reliable circuits, paying attention to errors, and fixing them -it's about chunking: breaking down a skill into its component parts and practicing and repeating each action involved in that skill

What does poor self control correlate with?

poor self-control correlates with about every kind of individual trauma: losing friends, being fired, getting divorced, winding up in prison

_______makes myeline, and myelin makes ____________

practice makes myelin, and myelin makes perfect

What are some factors that can predict whether or not you will succeed?

predictor - how much you want to change, no effect -readiness and self-efficacy are predictors of being successful -it appears if you make it for one month, the failure rate begins to decrease -if you can keep a goal for one month, their is a good chance you can hold onto it (overstated, but relevant)

What was predictive in prisoners with low self-control?

prisoners with low self-control were more likely to commit more crimes and return to prison

Misregulation

the mistaken belief that buying something will regulate your mood for the better, when in fact you'll just feel worse afterward

What was a treatment for PTSD?

prolonged exposure -had PTSD soldiers play a videogame that recreated their trauma: smells, loud noise -you need to connect the traumatic circuit to normal, everyday events

What are proximal and distal goals?

proximal goals: short-term goals distal goals: long-term objectives

Which animals have self-awareness?

put an odorless dot on an animal and place them in front of a mirror -test to whether the animal realizes the spot is on their body (e.g touches or looks) -apes, chimpanzees, dolphins, elephants can pass -most flunk including human infants -2 year old humans pass -->they figure it out either when it is put on them or when they see themselves -->self-aware

What is the relationship between self-control and weight loss?

relationship between self-control and weight loss is much less direct than everyone thought

What could the personality trait predict better than current measures/tests of future performance?

self-control was the only personality trait that predicted a college student's grade-point average better than chance -it also was a better predictor than a student's IQ or SAT score -raw intelligence was beneficial but more so when it was combined with self-control as the student was more likely to attend class, not watch tv, start homework earlier

What is complimentary to self-control?

self-control without goals and others standards would be nothing more than aimless change, like trying to diet without any idea of which foods are fattening

Why did self-awareness evolve?

self-awareness evolved because it helps self-regulation -had people do sit and there happened to be a mirror -if the people could see themselves in the mirror, they were more likely to follow their own inner values instead of following someone else's orders -->they administered shocks less, worked harder on a task, stuck with their opinion after being bullied about it

How did high and low levels affect self-control?

self-control improved among people who were encouraged to think in high level terms and got worse among those who though in low-level terms -->the mental state had no inherent relation to self-control -a narrow, concrete, here and now focus works against self-control -a broad, abstract, long-term focus supports it

What is self-regulation?

self-regulation = self control regulating means changing but only a particular kind of intentional, meaningful changing

Is phonics or whole language better?

students need both to succeed

Is short-term perspective a risk factor for becoming an addict?

short-term perspective can make you more likely to become addicted -the addiction further shrinks your horizons as you focus on quick rewards -if you eliminate or moderate your addiction, your future horizon is liable to expand -avoiding/ignoring the long term is hazardous to your health both physically and fiscally

How is soccer practiced?

speed and flexibility are everything; the faster and more flexible the circuit, the more obstacles can be overcome, and the greater that player's skill -->soccer players

What are standards?

standards: self-awareness involves a process of comparing yourself to standards

What are supporter cells?

supporter cells: oligodendrocytes and astrocytes sense the nerve firing and respond by wrapping more myelin on the fiber that fires -the more the nerve fires, the more myelin wraps around it, the faster the signals travel -->increasing velocities up to one hundred times over signals sent through an uninsulated fiber

What is the take home message of Meg Oaten and Ken Cheng - recruitment of people who wanted to change something

take home message: exercising self-control in one area seemed to improve all areas of life -smoked fewer cigarettes, drank less alcohol -cleaner homes

What are talent hotbeds?

talent hotbeds are mysterious place that bloom without warning -media tends to treat each hotbed as a singular phenomenon, but they are all a larger, older pattern -tapped into a neurological mechanism in which certain patterns of targeted practice build skill -entered a zone of accelerated learning that, can be accessed by those who know how -they've cracked the talent code

Explain the geometric figures experiment.

test that consisted of geometric figures that contain a small partial figure that is hidden in the figures and it is difficult to detect -->I.I's lead to heightened accessibility and thus to better detection of the figure, participants showed enhanced detection performance when they had formed I.I that used a figure as the critical cue

How does religion affect self-control?

that is why religious people score high in measures of self-control and nonreligious people can benefit by other kinds of transcendent thoughts and enduring ideals -Stanley was able to withstand the African environment because he made his mission to end the Slave trade: a sacred task

What does the Zeigarnik effect mean?

the Zeigarnik effect is not a continuous reminder until the task gets done -the persistence of distracting thoughts in not an indication that unconscious is working to infish the task -it is not the unconscious nagging the conscious mind to finish the task right away -instead the unconscious is asking the conscious mind to make a plan -->it can't do it on its own, so it nags the conscious mind to make a specific plan -->once a plan is formed the unconscious can stop nagging the conscious mind with reminders -this is what Allen's monkey mind is

How much of the body's energy does the brain consume?

the human brain makes up 2% of the body but consumes more than 20% of its energy -extra grey matter is only beneficial if there is enough calories to support it

Why did judge's decision change throughout the day?

the judges made the less risky choice (keeping them locked up) when their glucose levels were lower -making decisions to grant parole uses up a lot of glucose -decisions deplete your willpower, once your willpower is depleted, you can't make decisions

What were the results of the group controling their emotions?

the large group that practiced controlling emotions for two weeks showed no improvement when the students returned to the lab and repeated the self-control tests -->emotion regulation does not rely on willpower -->emotional control relies on various subtle tricks (e.g changing how one thinks about the problem at hand or distracting oneself) -->practicing emotional control does not strengthen your willpower

Explain how ego depletion and investing money decisions are altered.

they asked people who were depleted and not depleted if they would invest money at a good rate -depleted people said to leave the money in their savings account and not invest it, they were losing money by leaving it in a lower savings account, but it was an easier decision

Did the soccer players improve their performance?

they had a baseline, intervention, and then took away intervention -looked at passes they caught: increased -successful passes: increased

people were asked to reveal no facial emotion, just watch the film, or amplify their emotions while watching sad films

they were told their facial muscles were being measured -then asked to squeeze the hand exerciser (stamina test- -the movie had no effect on the stamina of the control group: the people squeezed the handles just as long as they had in a test before the film -the other two groups quit sooner, didn't matter if they were suppressing or venting their grief -->controlling their emotional reactions depleted their willpower (faking it didn't come free) -we have partial control over our streams of thought

How is violin practed?

tightly defined series of pathways designed to create or more accurately re-creat a single set of ideal movements -violin players

Are tightwads better than spendthrifts?

tightwads are not happier than spendthrifts -they often look back with regret on the opportunities they passed up

Emperor's Club VIP - goal

to make life more peaceful, beautiful, and meaningful

Which two personal qualities relate to positive outcomes in life?

two personal qualities that predict 'positive outcomes' in life, they find intelligence and self-control -don't know how to permanently increase intelligence, but we can increase self-control willpower helps use change our society and ourselves in small but meaningful ways

What does myelin respond to?

urgent repetition

Which state are we in when we are making goals?

when we are setting rules for how to behave in the future, you're often in a calm, cool state, so you make unrealistic commitments

What are the emotional, behavioural, and physiological consequences of a weight loss program?

we try a number of times to regulate our eating, we might set ourselves up and we won't be able to naturally know when to start and stop eating -people who are not dieting are unlike to craze and eat a bunch of food -->they brought in hungry participants and gave them a shake and then they could eat more snacks -->they don't have an internal rhythm

Which weekdays are bad for calorie intake

weekends

What happens when participants were told the goal no longer had to be reached?

when participants were told that the goal no longer had to be reached, the effect of forming I.Is did not vanish immediately but was completely gone after 48 hours

What are initial expectations?

when someone is planning a diet, how much, when, what difference will it make. We have unrealistic expectations, quickly and without a struggle. And overestimate the impact it will have on our life (e.g interact better, be better at sports). We expect to lose a lot of weight and we will lose less than that -no matter what you choose you will typically have initial success, you feel good and others are happy. We always succeed at weight loss before we fail

What does your body think is happening when you diet?

when you diet, your body assumes there's a famine and hangs on to every fat cell it can -ability to lose weight through a drastic change in diet ought to be conserved as a precious, one-time capability -you are better off using your self-control to make gradual changes that will produce lasting effects

Why is deliberate practice more efficient?

when you practice deeply, you use your time more efficiently -your small efforts produce big, lasting results -you capture failure and turn it into skill -choose a goal just beyond your present abilities; to target the struggle "thrashing blindly doesn't help. Reaching does."

What is whole language building?

whole language is about ignition, filling motivational fuel tanks -children fall in love with reading and writing -can create acceleration for those who have the inclination to deep-practice, but it is worthless to those who don't

Which three questions should you ask about goal pursuit?

why? autonomous ideal how? how will you do this, implementation plan with whom? who will you rely on

Ego depletion: double whammy

your willpower is diminished and your cravings feel stronger than ever