Sports Psych Quiz 2

Front 1

one big mistake ppl make when trying to change

Back 1

overestimating the value of motivation and underestimating learnable skills

Front 2

4 major things to do in PSYCH step

Back 2

- track progress
- raise awareness
- arouse emotions
- committing

Front 3

Monique

Back 3

struggles w addictions to substances, low self esteem, cigarettes and alcohol

Front 4

Andrew

Back 4

struggles w women and money; dropping money and women like flies

Front 5

5 proven methods of defining your goals in a way that will enhance your probability of success

Back 5

- all about you
- measurable
- be real
- under your control
- positive

Front 6

all about you

Back 6

the goal should be done for yourself only

Front 7

measurable

Back 7

should be able to track your progress

Front 8

be real

Back 8

the goal should be within realistic range of achieving

Front 9

under your control

Back 9

literally

Front 10

positive

Back 10

i.e. dont say 'i dont wanna spend my money' say..'i wanna save my money'

Front 11

tracking yourself increases the probability of success

Back 11

yep

Front 12

before you can begin to actively change behavior

Back 12

you must establish your current, baseline behavior

Front 13

tracking the progress of your goal works for 3 reasons

Back 13

- keeps your attention on the goal
- provides useful feedback so u know when u get off course
- it is rewarding to see your progress

Front 14

you can track ur progress thru

Back 14

a graph, diary, journal, calendar notes, computer, or phone

Front 15

looking at ur naked pic

Back 15

- you can see improvements over time but it can also create self loathing. monique felt like that

Front 16

reactivity

Back 16

measuring something usually improves it

Front 17

AEIOU and Y in raising awareness with techniques

Back 17

-available- within ur reach
-effective
-innovative- techniques that bring creativity to ur change
open to modification
user friendly- simple, teachable skills
you- must feel a connection with the techniques

Front 18

what wort of self awareness will inform and propel you thru the 5 steps?

Back 18

knowing the causes, consequences, and cures of your problems

Front 19

face the facts

Back 19

seek out info on the causes and consequences of your problem from unbiased sources; possibly ask a professional psychologist or physician if you cant find an unbiased person

Front 20

ask for trouble

Back 20

request feedback from loved ones about the costs and consequences of your problem;

Front 21

see u at the movies

Back 21

watch movies on ur problem

Front 22

how long does it usually take to raise awareness

Back 22

1-2 weeks

Front 23

if raising awareness doesnt result in deep reflection and determined action;;

Back 23

its just empty contemplation

Front 24

awareness without emotion

Back 24

is like a flame without fuel; its like just telling somebody they should stop smoking

Front 25

the key

Back 25

stir up emotions in ways that propel you forward, rather than leave you agitated

Front 26

we avoid change bc of

Back 26

fear

Front 27

neurotic paradox

Back 27

humans behave to avoid anxiety to experience short term pleasure, while ignoring the long term consequences

Front 28

let the pain linger

Back 28

you should use the fear (aka the fear of getting lung cancer or going poor) to motivate you, but not to the point of scaring u off

Front 29

watch others in pain

Back 29

expose yourself to other people who are experienced similar struggles; i.e. see amy winehouse's drug overdose

Front 30

go long

Back 30

focus on long term consequences

Front 31

envision a better tomorrow

Back 31

embrace the positive future ahead

Front 32

tell a new story

Back 32

you can alter your self imagine by rewriting your own story with a better ending

Front 33

push pull llama

Back 33

one head- you are pushed away from the problem because you cant stand it any longer
other head- you are pulled toward change and a new behavior
= doubles your emotional commitment

Front 34

4 practices for finding the mid way between too much of a dark past and too bright of a future

Back 34

- analyze the amount of time you think about the problem vs the time you devote to thinking about the future
- everytime u think about ur problem, try to consider both the present and the future (reflect on both)
- write a goodbye latter to your problem or old way of being
- spend some time in front of a mirror and talk to yourself and vent

Front 35

Pros and cons

Back 35

pros of changing cons of changing
self self
others others

pros should outweigh cons

Front 36

pros will outweigh cons most likely after u do the work in

Back 36

psych and prep

Front 37

commit

Back 37

the power of your choice and the power of your will to see that choice thru

Front 38

say it loud

Back 38

like u mean it

Front 39

push-pull redux

Back 39

keep thinking of the llama

Front 40

repeat your slogan

Back 40

develop a few phrases that capture ur change's emotional meaning for you

Front 41

internalize your model or mentor

Back 41

find a person or 2, dead or alive, who manifests what you seek in commitment and to whom you can turn to for inspiration

Front 42

group action

Back 42

possibly join a group of like minded individuals who are also attempting to change

Front 43

NEVER a good idea to rush thru the psych step

Back 43

mhm