Johana 2 CLP

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University of Central Florida *

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3002

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Psychology

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Dec 6, 2023

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Chapter 2 Summary- To specify targets for change, it is necessary to have clear objectives that are outlined in terms of behaviors in particular situations. There are many tactics that can be used to outline these behaviors, such as making a list of examples, listing details of the problem, being observant, and specifying the behaviors that occur as opposed to desired behaviors. There are more tactics for eliminating unwanted actions as well. When it comes to making mistakes, it is best to expect to make them and not blame your personality for them. Practice is great for handling mistakes and honing new abilities. One's personal assessment of their ability to complete a task is known as their self-efficacy belief. Several steps have been provided to boost one's self-efficacy beliefs, such as picking a realistic target, focusing on change as a process, and separating past performances with the present situation. Steps have also been provided to aid in dealing with temptation, which can lead to self- control fatigue if not avoided. These steps include avoiding tempting situations, asking friends to be careful about tempting you, making your commitment to change a public matter, and distracting yourself if you end up in a tempting situation. Change can be very scary and daunting for some people because while you may be able to gain many things, there is also a risk that you can lose something. Decide whether you truly want to make a change or not by going over the benefits and drawbacks of making change There are stages in the process of change: contemplation, preparation, actin, and maintenance. Learning Objectives- 1. What are the three tactics for specifying behaviors-in-situations? -Make a list of concrete examples, list the details of your problem, and actually observe behavior not just speculate. 2. Why do you need to know what you are doing instead of your desired behavior? -Because your desired behavior interferes with your goals. By knowing what you are doing, you are actually working towards your goals instead of wasting time thinking about how you could be achieving those goals. 3. What tactic should you use when your goal is to eliminate some undesirable behavior?

-Increase desirable behavior or develop an alternative behavior. 4. What tactics should you use if you are not sure what to do? -Specify the chain of events that will lead to the goal, observe people who are successful in your goal and try their tactics, 5. Even if your goal is not a behavior change, explain how you can reach it by changing behaviors. -To reach your goal, certain behaviors must be changed. In order to be successful in a goal you need eliminate behaviors that held you back from being successful. Therefore, it doesn’t matter if your goal is not to change your behavior, you still need to make changes in what you are doing that is not working out for you. 6. Why might you expect your targets to change as you continue in your self-change project? -While you are achieving your targets, you learn more about yourself through successive approximations. Because of that, you find yourself changing targets as you get closer to reaching your main goal. Those targets arise when you see the progress you have made and need to alter the targets a little to be more successful. Changing targets allows you to better understand what your goal requires. 7. Why should you expect mistakes? -Because you are learning a new skill. You already have a sort of history with old mistakes that held you back from your goals. As a result, you form a pattern in these behaviors. Learning something new requires making mistakes since you are so used to and comfortable with past behaviors. The ideal is to learn from those mistakes and keep moving forward. 8. Explain the need for practice. Practice of what? -You need to practice new behaviors. The need for practice stems from the fact that you will make mistakes in your journey. Practicing new behaviors keeps you from completely giving up and ultimately achieving your goal. Practice makes perfect, and they only way to be successful is through the practice of new behaviors that break old patterns.

9. What does it mean to take a skills development attitude about your target for change? -You take your behaviors and analyze them to see how you are doing and what areas need more work. You basically further develop your skills through analysis of mistakes and behaviors. 10. What are your beliefs about the benefits of practice? Do you believe you can learn more self- regulation? -Beliefs about the benefits of practice is believing that you can learn something which would make sense to practice it. Absolutely, self-regulation includes understanding and managing behaviors. If you have the willpower to succeed, you will. If you believe you can change your skills and see a result, you will. However, if you are closed off to the idea of being successful you are only blocking yourself from achieving your goals. 11. What are self-efficacy beliefs? How do they affect what we do? -They are your own estimation of your skill in handling some tasks. They can influence whether or not you start a plan for change and if you continue it or not. These beliefs influence the way you see your goals and open your mindset into believing that you will change your behaviors to be successful. 12. What steps can you take to increase your self-efficacy beliefs regarding the behaviors you want to change? -Start by finding a project in which you can say yes or maybe to your target questions. Then, focus on the process of change, not the final goal. Keep records of any progress. Understand that being in an emotionally challenging situation does not mean you cannot perform adequately. Finally, rank situations in order from easiest to most difficult to cope with. 13. What is the best plan to avoid self-control fatigue? -Have a plan that helps you deal with temptation. Using straight brute self-control will result in fatigue a lot faster than creating a plan to limit temptation until it is no longer there.

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14. What are some implications for your project of minimizing the need for brute self-control? -Avoid situations that you know will tempt you, ask friends not to tempt you, minimize tempting quality of a situation, distract yourself when tempted, remember your end goal, and ask other people to remind you of your goal. 15. Explain the idea of conflict between what we want and what we should do. -Temptation poses a conflict between wants and needs. In order to achieve a goal, sometimes you can’t do what you want; instead you have to do what you should do. Sometimes this leaves a sour taste since what you want is a lot more tempting than what you should do. 16. Why does it help to admit you have a conflict? -Admitting you have a conflict is necessary to self-improvement. If you don’t tell yourself, you have conflict you won’t find it necessary to change anything to achieve your goal. This will just leave you in the same pattern and habits you have been in all this time. 17. Why should you avoid thinking, “Just this one time”? -Allowing yourself “just this one time” makes you fall into a habit of always having just that one time. You end up succumbing to the idea that you will only do it once and it becomes a cycle of repetition of self-limiting behaviors. 18. What will you lose and what will you gain by changing? Why should you know the answer to this question? -Understanding the answer to that question allows you to think ahead about what the result of your goal could look like. You could see what steps you should take to avoid uncomfortable changes too quickly. This also allows you to prepare for situations that you may not be ready to deal with just yet. 19.Describe the stages you might go through in thinking about and actually changing. -Stage one involves a period of precontemplation in which you think about changing or not. Stage two is contemplating the idea of maybe changing and that could take pace in the future. The third stage is a period of preparation for a change that could start within the next month. The fourth stage is an action period in which the change occurs. The last stage is maintenance involving continued change after the first goals are accomplished.

20.What do short-term and long-term goals each contribute to your plan? -Short term and long-term goals can both help visualize the future for yourself or for any big dreams you have. Having these goals will help you focus and accomplish your goal. 21.What are the advantages of sub-goals? -Sub-goals are reachable, while the long-term goal is not yet attainable. Setting sub-goals gives you a feeling of self-efficacy and motivates you to continue pushing forward since you are able to see that 22.What characteristics should sub-goals have? -Sub-goals need to be specific, attainable yet challenging, and flexible. 23.Why should you tie your important values to your target for change? -Adding value to your targets adds a deeper meaning to your targets. It makes you think more about why you are doing what you are doing. It also makes you hold yourself more accountable for falling into bad habits or mistakes when you add value to a target. Making a target hold value and actually mean something to you makes it significantly important and heightens your chances of success. 24.Why should you ask if you intend to do the work of change? -You should ask if you tend to do work of change so they can make sure there is enough room for everyone. 25.What is a self-contract? -Self-contract is an agreement that you make to yourself. Self-Directed Behavior Tenth Edition

David L. Watson, Roland G. Tharp

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