UGST final exam

Film: "To Reach Beyond Your Limits by Training Your Mind" What did the speaker do to get her arm straight even through the process was extremely difficult?

"I want it, I want it, I have chosen to have a straight arm, I can take the pain, I want the pain." She sang the song by the black-eyed peas "let's do it, let's do it, let's get this started" Pulled forward, instead of pulling back. Told her brain she wanted it. She linked pain to not getting it, and pleasure to the pain.

Article: "The Real Reasons You Procrastinate- and How to Stop" Please state Mark Twain's quote regarding procrastination and explain it.

"If your job is to eat a frog, eat it first thing in the morning, and if your job is to eat two frogs, eat the big one first."

Film: "Getting Stuck in the Negatives" What question does the speakers husband ask her when she talks about the negative things that happened during her day?

"okay, but what happened today that was good?"

Film: "The Power of Belief- Eduardo Briceno What is an example of fixed mindset praise?

"wow that's a really good score, you must be smart at this"

Film: "The Power of Belief- Eduardo Briceno What is an example of growth mindset praise?

"wow that's a really good score, you must have tried really hard"

Film: The Skill of Self Confidence: Describe three other ways to build self-confidence

1. Get out there 2. Stop the negative self-talk (thoughts influence action) self-affirmations (I am the caption of my ship, master of my fate, etc.) 3. Get away from the people that will tear you down. 4. Letter to self about what you are proud of.

Movie - "Goal: The Dream Begins Name 4 challenges that Santiago faces in achieving his dream?

1. His first play/ try out went bad. He kept falling/ slipping in the mud. 2. His team mate steps on his puffer and he can't breathe in his reserve game 3. He gets let go from the team because he doesn't have enough stamina for the game 4. His father.

Film: "Getting Stuck in the Negatives" What are two ways to train our mind to see the positives and the upside of life?

1. Writing for a few minutes each day, about things you are grateful for. 2. Rehearse good news, and share it with others.

Film: "To Reach Beyond Your Limits by Training Your Mind" There are four things about the mind that we need to know about that will bring us success across the board? What are the first two?

1. Your brain knows exactly, specifically, what it thinks you want it to do. What it thinks is in your best interest. If you haven't got what you want, you are not collaborating properly with your mind 2. Your mind is hardwired to move you towards pleasure, and away from pain. You avoid pain.

Film: "The Power of Belief- Eduardo Briceno What are three problems of having a fixed mindset?

1. don't welcome feedback, don't mentor others. 2. dont grow 3. remain negative

Film: "The Power of Belief- Eduardo Briceno What are three things we can do to instill a growth mindset in ourselves?

1. recognize that the growth mindset is not only beneficial, but is also supported by science. 2. learn and teach others about how to develop our abilities, learn about deliberate practice, and what makes for effective effort 3. listen for your fixed mindset voice when you hear it, talk back with a growth mindset voice. change "I can't do it" to "I can't do it... yet"

Film: "The Power of Belief- Eduardo Briceno What do those with a fixed mindset do to protect their ego when faced with a setback or failure?

Conclude they are incapable, they lose interest or withdraw to protect ego.

Film: "To Reach Beyond Your Limits by Training Your Mind" What are the last two things we need to know about the mind that will bring us success across the board?

3. The way you feel about everything all the time is only down to two things: the pictures you make in your head, and the words you say to yourself. 4. Your mind loves what is familiar. It is programmed to keep going over and over again, of what is familiar. If you want to succeed at any level, you have to make what is familiar unfamiliar, and what is unfamiliar, familiar.

Film: "Change Your Mindset, Change the Game" What was the profession of the test subjects when the speaker and her team tested the effect of mindset on exercise?

84 hotel housekeepers working in seven different hotels across the united states.

Movie - "Goal: The Dream Begins" How does Santiago get "discovered"?

A father that was watching their child's game had the ball passed to him, and then watched Santiago's game. Asked when his next game was, and said he would bring a scout to watch him play

Film: The Skill of Self Confidence: What do our thoughts influence?

Action

Film: "Getting Stuck in the Negatives" What is the profession of the speaker and what does she say she does?

Social psychologist ("professional people watcher") She tries to figure out how humans thinks, and how they might be able to think better.

Film: "Change Your Mindset, Change the Game" How did they change the mindset of the above (Exercise experiment) test subjects?

Asked them "do you exercise regularly?" two thirds said no. "on a scale of 1-10, how much exercise do you get?" 1/3 said zero. Took the women, and split them into two groups. Measured their weight, blood pressure, body fat, job satisfaction. Then took the one group, and gave them a simple, 15-minute presentation ("your work is good exercise, it satisfies the surgeon general's requirements [30 mins of moderate, physical activity] you should expect to receive those benefits").

Movie - "Goal: The Dream Begins What health condition does Santiago have?

Asthma

Article: "The Real Reasons You Procrastinate- and How to Stop" Which insurance companies invested in digitally age photographs? Why did they do this?

Bank of America to drum up more business. Allianz

Film: "Getting Stuck in the Negatives" What are two examples the speaker provides of improving our communities now that we know this information?

Be more aware that bad tends to stick. One bad comment can stick with someone all day, all week. It propagates itself. What if the next time some snaps at you, you forgave them? What if the next time you had a bad waitress, you leave her a bigger tip?

Film: "Change Your Mindset, Change the Game" Why do some people who exercise a lot not get all the benefit from the exercise they have?

Because they aren't aware of it

Movie - "Goal: The Dream Begins" What is Santiago's other job (when he is not working with his father)?

Bus boy

Film: "The Power of Belief- Eduardo Briceno Who came up with the concept of the fixed and growth mindset?

Carol Dweck

Film: The Skill of Self Confidence: How can we build self-confidence in others?

Catch them when they're good dont point out their flaws.

Article: "Why do We Work Better Under Pressure" Pychyl and his colleagues conducted a series of studies with electronic pagers to the way people engage in and experience procrastination over time. What did they notice?

Early in the game, people will tell you "I'll feel more up to it tomorrow, or 'I work better under pressure'". When people are paged during their last-minute efforts, they say "I wish I'd started earlier" Pulling off last minute tasks, with ease, is the exception, not the rule. But, we'll hold on to this example like gold to justify the action every time after.

Film: "Getting Stuck in the Negatives" Our view of the world has a fundamental tendency to tilt towards the negative. What example does she use to show that this matters? This was the fourth study they conducted.

Economic well-being from 2007-2010. Consumer confidence tanks with economy, but then it got stuck, instead of rebounding with the economy itself. It takes more effort to change our minds about how the economy is doing, then to change the economy itself.

Film: "Change Your Mindset, Change the Game" The power of our mindset is limitless. True or false?

False

Film: "Getting Stuck in the Negatives Venting to others is very helpful in helping us get rid of our negative emotions. True or false?

False

Film: "To Reach Beyond Your Limits by Training Your Mind" The brain is complex and complication and takes years to understand. True or false? Explain.

False

Article: "Why do We Work Better Under Pressure" Some people are able to perform best under pressure- true or false?

False (it influences procrastination, and justifies the behaviour)

Article: "The Real Reasons You Procrastinate- and How to Stop What is the first way to become more productive and explain why this works?

Forgive themselves for procrastinating. In a study, students who reported forgiving themselves for procrastinating on studying for a first exam ended up procrastinating less for a second exam. this works because procrastination is linked to negative feelings. Forgiving yourself can reduce the guilt you feel about procrastinating, which is one of the main triggers for procrastinating in the first place.

Film: "Getting Stuck in the Negatives" Please explain what a "gain frame" is, compared to a "loss frame"

Gain frame: half full glass (people like it) Loss frame: half empty glass (people don't like it)

Film: "Change Your Mindset, Change the Game What is the scientific name for the "hunger hormone"?

Ghrelin

Film: "The Power of Belief- Eduardo Briceno Those with a growth mindset see setbacks and failure as

Growth

Movie - "Goal: The Dream Begins" Who helps Santiago make it to the "varsity" soccer team?

Harris

Movie - "Goal: The Dream Begins" How does Glen Foy try to help Santiago?

He calls Mr. Dornhall (The man that fired him from being a scout - the recruiter for new castle united). Asks him to promise Santiago a chance if Santiago shows up on his front doorstep. If he gets himself to England, New Castle United will give him a chance.

Movie - "Goal: The Dream Begins How does Santiago's father interfere with his son's plan to purchase a plane ticket?

He steals Santiago's money to buy a work vehicle.

Movie - "Goal: The Dream Begins" What happens to Santiago's father?

His father died of a heart attack.

Movie - "Goal: The Dream Begins What is Santiago's fathers reaction to Santiago's dream?

His father wants to focus on building their business, not his son being a professional player. There are two types of people in the world "rich people, and those that mow their lands and wash their cars [like us])

Movie - "Goal: The Dream Begins What did Santiago leave in Mexico?

His soccer ball.

Film: The Skill of Self Confidence: What is the problem with repetition when it comes to building self-confidence?

How many of us bail after the first bit of failure? After the first bit of adversity? maybe the better word to use is "persistent" can take anywhere from 1,000- 10,000 tries. We don't like to accept failure, and continue afterwards.

Film: "The Power of Belief- Eduardo Briceno People with a fixed mindset worry most about

How they are judged

Film: The Skill of Self Confidence: how do self-confident people interpret feedback?

However they choose to.

Article: "Why do We Work Better Under Pressure" What is "hyperbolic discounting"

Human motivation is highly influenced by how imminent the reward is perceived to be. The further away the reward is, the more you discount its value.

Film: The Skill of Self Confidence: What is the speaker's affirmation?

I am the caption of my ship, and the master of my fate.

Article: "Why do We Work Better Under Pressure" Please explain "self-handicapping"

If we succeed, we point to that success and say "look how well I did!" If we fail, that failure is an easy write off. "oh, I threw that together in a few hours. Just imagine what I could accomplish if I really applied myself!"

Film: "To Reach Beyond Your Limits by Training Your Mind" How does she teach us to change the pictures in our mind?

Imagine in your hand, your holding a lemon. Imagine you can squeeze it, feel it, and smell it. Now open your mouth and take a massive bite, and chew it. You are now pumping out massive amounts of saliva to a thought. Left arm in front of you. moving it as far back as it will go. Note where it's gone to. Bring it back, and close eyes. Tell your arm it's going to go a third further the next time. It will go a third further, because you told it to.

Film: "To Reach Beyond Your Limits by Training Your Mind" What did she do to get the Olympic bobsleigh team to get along better?

Imagine they are like hunting dogs, all working on the same brain wave.

Article: "The Real Reasons You Procrastinate- and How to Stop" How do virtual reality digitally aged photographs help reduce procrastination?

Individuals were shown digitally aged photos of themselves, and then asked how they would spend $1,000. Those who saw the aged photo chose to invest twice as much in retirement accounts as those who did not.

Film: "The Power of Belief- Eduardo What was the key trap that Josh Waitzkin avoided?

It helped avoid the many psychological traps of believing he was special, that he was smarter than others, and didn't have to work hard. He could have thought of himself as a prodigy, but he didn't.

Movie - "Goal: The Dream Begins" What does Santiago and his father do for work?

Landscaping/ working for the rich

Film: "The Power of Belief- Eduardo Briceno People with a growth mindset focused most on

Learning

Film: "The Power of Belief- Eduardo Briceno What is the greatest thing that Josh Waitzkin said that happened to him?

Losing his first national chess championship.

Film: "Change Your Mindset, Change the Game" How did the speaker and her research team test the direct connection between out mindset and our bodies?

Milkshake experiment. Invited people to come to lab to try milkshakes, and in exchange they would receive $75. While they drank shake, they were hooked up to IV so they could get their blood samples. They were out to test ghrelin (peptide secreted in the gut - "hunger hormone")

Film: "Change Your Mindset, Change the Game" How did they change the mindset of their test group on effects of stress?

Most believe stress is bad. After the 2008 financial collapse, they had just heard 10% of their workforce was about to get laid off. They were overworked. Stress is debilitating vs. stress is enhancing (half of the group saw the first video, the second group watched the second video) Those who watched the enhancing video: fewer negative health symptoms, less back aches, less muscle tension, les insomnia, higher levels of engagement and performance at work.

Film: "Change Your Mindset, Change the Game" What is the placebo effect as explained by the speaker?

Most people discount the placebo effect as some magical response, to fake pills, or a faux procedure. But that's not what the placebo effect is. Not about the faux pill, or fake procedure. It's a powerful, robust and consistent demonstration of the ability of our mindsets.

Article: "The Real Reasons You Procrastinate- and How to Stop Using the Eisenhower Matrix, where do most procrastinators spend most of their time? Where do people spend their time when they just want to survive? Where should we spend our time if we want to thrive, grow and blossom?

Most procrastinators spend their time in: quadrants 3 & 4 Most people that just want to survive, spend their time in: Quadrant 1 & 3. We should spend our time (if we want to thrive, grow and blossom) in: Quadrant 2.

Film: "To Reach Beyond Your Limits by Training Your Mind" Who said "I told myself I was the greatest even before I was" and what did this do for this person?

Muhammad Ali

Film: The Skill of Self Confidence: What is the one thing the author would like us to take from his talk?

No one will believe in you, unless you do. "here's to the crazy ones, the rebels, etc." were supposed to be different folks, when people look at us, believe in yourself.

Article: "The Real Reasons You Procrastinate- and How to Stop" Define a "monkey mind" and how this relates to obtaining "hedonic pleasure"?

Our thoughts are constantly darting all over the place, preventing us from concentrating. Procrastinators are tempted to give in to instant gratification, which brings people the instant relief called "hedonic pleasure", rather than staying focused on the long-term goal.

Film: "To Reach Beyond Your Limits by Training Your Mind" Your mind works out what you are doing and feeling by the words you are using. Who did she observe that allowed her to make this observation?

Premier footballers, and marines. Watching them running in pitch black, raining sideways, and it was muddy. They were singing (oh you like this) "I love it, I love it, I love it".

Article: "Why do We Work Better Under Pressure Who calls procrastination "as fundamental as the shape of time" and a "basic impulse? What does this mean?

Psychologist and behavioural economist George Ainslie. Procrastination requires no great pleasure to drive it, and yet it persists, perniciously. Our propensity to drag our heels, could well be called the basic impulse.

Article: "The Real Reasons You Procrastinate- and How to Stop" What is another way to become more productive?

Recognize that you don't have to be in the mood to do a certain task - just ignore how you feel and get started. Most of us believe that our emotional state has to match the task at hand, but that's not true. "I have to recognize that I'm rarely going to feel like it, and it doesn't matter if I don't feel like it".

Film: The Skill of Self Confidence: What is the easiest way to build self-confidence? How can this help us when we get test anxiety?

Repetition builds self-confidence.

Movie - "Goal: The Dream Begins" What is Santiago's nickname?

Santi

Article: "The Real Reasons You Procrastinate- and How to Stop" What are two types of procrastinators, according to Tim Urban? Why do you think they never get around to doing the most important things?

Some procrastinate by doing useless things, such as search for cat GIFs. Others actually accomplish things - cleaning their homes, working their jobs, but never quite getting to the things they really want to accomplish in life.

Film: "To Reach Beyond Your Limits by Training Your Mind" What example does she give of linking pleasure to pain?

Sticking a need in their body, because that pain was pleasure.

Article: "Why do We Work Better Under Pressure" According to the article, stress does what?

Stress makes it harder for your brain to function, burdening it with cognitive loads that can interfere with your ability to not only learn and assimilate knowledge, but to translate ideas into meaningful information. People under temporal pressure have been shown time and again to make more errors of omission (not doing something they should be doing) and commission (Doing something, but doing it wrongly or poorly) than people working on a more protracted time scale.

Film: The Skill of Self Confidence: How does the speaker define self-confidence?

The ability/ belief to believe in yourself to accomplish any task, no matter the odds, no matter the difficulty, no matter the adversity. The belief that you can accomplish it.

Film: "To Reach Beyond Your Limits by Training Your Mind" What does the speaker believe is the greatest collaboration we will ever get?

The collaboration between you and your mind. When you can collaborate with your mind and tell it what you want, you will get what you want.

Article: "The Real Reasons You Procrastinate- and How to Stop" What is the function of the instant gratification monkey?

The devil on your shoulder telling you to keep putting off tasks. "lets watch YouTube videos, etc."

Film: "Change Your Mindset, Change the Game": In the beginning of the video, which group of patients reported less pain after having morphine administered to them after thoracic surgery?

The group the received the morphine from the doctor, reported significant reductions in their pain levels. Opposed to those that were unaware that they had received the same levels of morphine.

Film: "The Power of Belief- Eduardo Which is most powerful to help us be more successful?

The growth mindset

Film: "Getting Stuck in the Negatives" What did they notice when they applied a loss frame (30% failure) to a gain frame in the first experiment?

The participants no longer liked the procedure

Film: "Getting Stuck in the Negatives" What did they notice when they applied a gain frame (70% success) after the loss frame?

The participants still did not like the procedure. They were "stuck" in the initial loss frame.

Film: "To Reach Beyond Your Limits by Training Your Mind" What is the common thing that all top performers need to keep doing on a regular basis to stay at the top and be the best?

They all have to tell themselves they are the best.

Movie - "Goal: The Dream Begins How does Santiago find out that his father had watched him play professional soccer?

Those in the bar in LA told the grandma and brother that the father had been at the bar watching his first game. His grandma called him and told him.

Film: "The Power of Belief- Eduardo Briceno Which group of seventh graders increased their grades over time?

Those with a growth mindset, those who thought they could change their own intelligence, increased their grades over time. Those who had a fixed mindset, did not.

Film: "Change Your Mindset, Change the Game" The drop in the hunger hormone is proportional to what?

Time to stop eating, and revving up the metabolism so we can burn the food that was just consumed. - Ghrelin levels dropped significantly (3 times more) for the indulgent shake, opposed to the sensi-shake. The shake was the exact same at both time points.

Film: "Getting Stuck in the Negatives" Please describe the first experiment the speaker undertook to determine if we can switch from one way of thinking to another.

Told participants about a new surgical procedure. Group 1: 70% success rate (gain frame) - they liked the procedure. --> you can think of this as a 30% failure rate - now they don't like it. Group 2: 30% failure rate (loss frame) - they don't like the procedure. --> you can think of this as a 70% success rate - they still don't like it.

Film: "Getting Stuck in the Negatives" What did the research team do to test to see how one could convert from one frame to another and what did they discover?

Told participants, "imagine there has been an outbreak of an unusual disease, and 600 lives are at stake" Participants in one group: "if 100 lives are saved, how many are lost?" Participants in second group: "If 100 lives are lost, how many will be saved? Everyone has to calculate 600-100 First group = gains losses (math problem took 7 seconds) Second group = losses gains (math problem took 11 seconds)

Film: "The Power of Belief- Eduardo Briceno We need to make sure our praise is process related if we want to instill a growth mindset in children. True or false?

True

Article: "The Real Reasons You Procrastinate- and How to Stop Explain the concept of "the present and future self" and how procrastinators see their future self, compared to those that do not procrastinate?

We have little concern, understanding or empathy for our future selves. We are far more focused on how we feel today. When making long-term decisions, we tend to fundamentally feel a lack of emotional connection to the future selves. "I treat the future self as if he's a fundamentally different person, and as if he's not going to benefit or suffer from the consequences of my actions today". People process information about their present and future selves with different parts of the brain. Their brain acitivity when describing their self in a decade, was similar to when they were describing Natalie Portman (a complete stranger). Study showed that people were willing to commit to drinking a half-cup of a nasty concoction in the future, but committed to only two tablespoons that day. Those who are more in touch with their future selves, reported fewer procrastination behaviours.

Article: "Why do We Work Better Under Pressure What does it mean when we think of our future selves from a third person perspective?

We think of our future selves as an unknown person. When we say were going to leave something for tomorrow, it's almost like were leaving it for a stranger to do.

Article: "The Real Reasons You Procrastinate- and How to Stop According to Dr. Pychl, instead of focusing on our feelings we have to think about _________________. Please explain how this works to make us more productive.

What the next action is. He counsels people to break down their tasks into very small steps that can actually be accomplished. So, if it's something like writing a letter of reference, the first step is just opening the letter head and writing the date. Even if its an extremely small action, a little progress will typically make you feel better about the task and increase your self-esteem, which in turn reduces the desire to procrastinate.

Film: "Change Your Mindset, Change the Game" What did the doctors find to be remarkable and consistent in patients that had more improvement that were treated for anxiety, Parkinson and hypertension?

When they were aware of the treatment, and expected to receive the treatment. The treatment was highly effective.

Film: The Skill of Self Confidence What does the speaker say makes soccer players useless? Why?

Without self-confidence, a soccer player is useless.

Film: "To Reach Beyond Your Limits by Training Your Mind" What example does she give of linking pain to pleasure?

Won' t go on a first-class trip because they fear that the plane is going to blow up.

Article: "The Real Reasons You Procrastinate- and How to Stop 1Why do people who procrastinate have less self-esteem that those who do not procrastinate?

You feel guilty, and angry with yourself when you procrastinate. When you don't procrastinate, you understand that you don't have to feel good all the time, you just have to complete the task, no matter what.

Article: "The Real Reasons You Procrastinate- and How to Stop" Once the reality of a deadline sets in again, procrastinators feel more__________

extreme shame and guilt

Article: "The Real Reasons You Procrastinate- and How to Stop" Tim Urban says "Procrastinators are ___________________ - but need to be more like ____________________.

great visionaries- they love to fantasize about the beautiful mansion they will one day have. gritty construction workers, who methodically lay one brick after the other, day after day, without giving up, until a house is built.

Article: "The Real Reasons You Procrastinate- and How to Stop" A case Western Reserve University study in 1997 found that college age procrastinators ended up with _________,___________&______, by the end of the semester

higher stress, more illness, and lower grades

Film: "To Reach Beyond Your Limits by Training Your Mind" When you stretch your mind to a _____________, it never ever, ever, goes back.

new dimension

Film: "Change Your Mindset, Change the Game" What benefits did these test subjects experience after they their mindset was changed about their job?

the group that received this information dropped weight, significant reduction in systolic blood pressure, reported liking their job more, and reduced body fat.

Film: "The Power of Belief- Eduardo We should stop telling children that they are great at something because this will cause them to lose confidence in themselves when things are hard. True or false?

true