Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
34 Cards in this Set
- Front
- Back
|
prep describes
|
what you need to do before jumping completely into action. some people sew the parachute after they leap from the plane. u dont wanna do tha
|
|
|
3 responses to planning process
|
- planning is boring
- you cant plan for the uncontrollable mysteries of life - planning doesnt work |
|
|
planning fails when..
|
you know the destination but not how to get there
|
|
|
planning can be unsuccessful when conducted with dysfunctional perfectionism
|
no plan is perfect so dont expect it to be
|
|
|
designing your goals being SMART
|
specific
measureable attainable relevant time specific |
|
|
specific
|
say where you will be in 90 days; give to ive observable characteristics of behavior
|
|
|
measurable
|
say goal in way that can be measured, so you can log it
|
|
|
attainable
|
make sure its attainable otherwise its just a dream
|
|
|
relevant
|
to YOU
|
|
|
time specific
|
specify the time frame (90 days)
|
|
|
first step of psych
|
track ur problem in order to raise awareness of it
|
|
|
triggers of a problem
|
the situation (where, what you were doing, who youre with) and your feelings (happy, sad, etc)
|
|
|
tracking yourself for several days
|
youll learn a lot about the pattern of your problem and more important, how to correct it.
- youll discover that your problem is predictable and can be increased, decreased, or eliminated - you may find yourself experiencing reactivity. the more you monitor your behavior, the more it improves |
|
|
buddying up
|
we work better by working together; 1-2 is good, 3-4 may be ideal
|
|
|
no, but thank you
|
not all ur friends or family will match your needs. i.e. monique's friend kept giving her unwanted advice. just say no but thank you
|
|
|
toxic helpers
|
avoid. these are the people that say "itl never work"
|
|
|
a formal invite
|
if you make a formal request, you have a much better chance of receiving a good response; most people feel honored to be asked
|
|
|
what do u say to your team when they ask what help do you need?
|
1. youve already done the first thing which is to support my efforts
2. listen to me as i express my fear and excitement 3. help me track my problem 4. keep me on track should i slip |
|
|
2 way street
|
listen to ur team too
|
|
|
committing pt 2
|
ok
|
|
|
people's mere desire to change does not predict success
|
their level of commitment does. however, commitment alone can result in failure. you must harness both motivation and SKILLS in the change process
|
|
|
difference bw commitment and desire
|
- commitment implies work
- desire implies wish i.e. if you commit to washing the car, there is a plan and a particular method to accomplish the goal |
|
|
overreliance on commitment at the expense of skills
|
often leads to motivation for a week but then it dies
|
|
|
make narrow choices
|
- prioritize your goals, and decide which methods you will use to achieve them
- we have a finite store of mental energy for exerting self control so now is the time to prioritize |
|
|
rest
|
your store of willpower is depleted when you direct your thoughts, control your feelings, and modify your behaviors
- let other nonessential tasks slide for a while so your willpower is conserved for the work you need to do to change. i.e. a runner does not run the day before a race bc hes saving energy, and you should save yours too |
|
|
say it loud and proud
|
make your goal public
- it increases your commitment but it also increases the risk. its good to do this though bc itl push u harder to achieve since everyones watchin |
|
|
propel the virtuous cycle
|
myth- you must feel motivated and inspired before acting
- start changing your behavior and the motivation will come with it. success fuels motivation and motivation fuels success |
|
|
countering
|
replacing a the problem behavior with a healthy alternative. for now in the prep phase, just identify a behavior and begin practicing it
|
|
|
starting
|
pick a start day with fewer than usual pressures so its less stressful
- start on a day that signifies a new beginning. This part isnt researched, but it just makes sense |
|
|
no waiting for Godot
|
- in the play, the characters are waiting forever for someone else to activate them. u should not do this
- chronic contemplation- creating rationalizations for waiting for the magic moment, and blaming external situations |
|
|
learn from your mistakes
|
yep
|
|
|
mantra for a week
|
find a slogan/image/person that will inspire you
|
|
|
how long do you need to plan
|
as long as it takes to prepare and plan for the leap into action; a couple days or a couple weeks
|
|
|
Dr Judith Beck
|
wrote a book about dieting and explained that dieters need to learn the skills BEFORE they begin the diet phase. i.e. you have to plan before you perspire
|
