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Lectures Self-regulation 2017/2018
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All the lectures from the course Self-regulation in 2017/2018, including pictures
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Lecture 1: Self-regulationSelf-regulation in health behavior
Self-regulation in whatnmakeinhumaonhumao,nain onbwe ognabwlentintraoiceodn mmed atentemptatioin on
ierv cenifnanliog-termngial.nSelf-regulation inabwiutntry ogntiniteernyiurnbwehav irn onaccirdaocen w thna
periioaln(health)ngialnirnitaodard.nMiitnmideronhealthnpribwlemin(oioncimmuo cabwlend ieaiei)nitem
frimnuohealthynbwehav iri.nYet,n wh lenmaoynpeiplenadiptnhealthngialintheynifeonfa lntinactn on
accirdaocen w thntheiengiali.nIoi ghtinfirmnielf-regulationtheiryncaonhelpntinuoderitaodn wheonaodn
whynpeiplenfa lnirniucceed.n
Self-regulation success and failure
Good ielf-regulationrelateinti:niucceiin onichiil,n wirk,nrelatioih pi,ngiidnphyi calnaodnmeotaln
health.n
Bad ielf-regulation inanpred ctirnif:nabwuienifndrugi,nuo waotednpregoaocy,nSTD’i,ngambwl og,nv ileoce,n
cr me,nED,naogernciotrilnpribwlemi,nuoderach evemeotn onichiilnaodndebwt.n
What is self-regulation about?
Self-regulation referintinthenielf’incapac tyntinaltern tinbwehav irin onaccirdaocentincerta onitaodardi,n
dealinirngialine thernitemm ognfrimn oteroalnirniic etalnexpectatioi.nItncioi itinif:ngialnietog,ngial
itr v ognaodndeal ogn w thnfruitrationaodnd itractio.nSelf-regulation inoitniineaiynaingialinbwyn
defo tionreferntinanfuturendei rednitatenthatn inoitnzinibwv iui.nThend icrepaocynbwet weeoncurreotnaodn
dei rednitaten inuocimfirtabwlenaodnmitvationaction(uoderncerta onciod tioi).n
The central role of confict
Goalsnreferntinfuturendei rednitatednthatnalli wnfirnfex bwlenadjuitmeotntiniic etalnaodni tuatioaln
demaodinaodnhelpntinpreveotnfrimnactionion mpulie.nButntheren incimpettion w thn mmed aten
oeedinaodnithernciocurreotngiali.nW thiutngialintheren inoinciof ctnaodnoinielf-regulatio:
Simeioen whindieinoitncarenabwiutnanil mn we ghtndieinoitnexper eocenciof ctn wheoneociuoter ognan
cake.nSimeioen whindieinoitnl kenbweern inoitnanimartnielf-regulatirn wheonhenrefra oinfrimndr ok og.n
Bedrock of self-regulatory theory
Reipioientinbwehav iur imn(i mplenitmului-reipioienaiiic atioi)n inthencigo tvenrevilutio.
Test: repreieotationifnpribwlemnitaten( deotfynitaodard)
Operate:n oterveoen oniimen way
Testnagain: ieen fnthendei rednreiultnhainbweeonach eved.nIfnoit,nliipnbwackntiniperate.nIfnItnhai:
Exit:npribwlemniilved
Ionmirenhumaontermi:
Identify goal
Experience discrepancy:nth inmitvateinchaoge
Efforts to reduce discrepancy
Monitor progress towards goal
Discrepancyn=noegatvenaaect.nItnmitvateineairtintindecreaienNA.n
Yiunihi wnpositive affect fnyiunmivenfaiterntinyiurnitaodardnthaonexpected.
Coasting:ntinactnirnmivena mleiilyn w thnl tleneairt.
,Other self-regulation theories
Limited resource modeln(Baumeeiter):nFicuinionoperatenaodnl m tedncapac tynfirnielf-
regulatio
Regulatory focus model (H gg oi):nFicuinionpromotionn( waotnti)nvinpreventionn(iughtnti)n
ielf-regulatio
Behavioural Enactment Model (Gill w tzer):nficuinionmotivationnaodnvolitionnaint wincruc aln
itageinfirnielf-regulatio
Othernlabwelinfirngiali/itaodardinain‘mitvatogndev ceintind rectnbwehav ir.n
Periioalnprijectin(Caotir)
Periioalnitr v ogin(Emmioi)
Self-gu dein(H gg oi)
Thenciurienbwiikn in oip rednbwynDec n&nRyao’intheirynifnielf-regulatio.nThenself-determination theory
d itogu iheinbwet weeont wintypeinifnielf-regulatio:
1. Autonomous self-regulation:nbwehav ir,nemitionirncigo tion inregulatednfirnreaiiointhatnan
periionvaluei,nfodinmeao ogfulnaodn whillyneodiriei
2. Controlled self-regulation: regulationdim oatednbwyn oteroal/exteroalnpreiiuren(e.g.navi d ogn
ihame,n oterperiioalnrejectionirnphyi calnpuo ihmeot)nCiotrillednielf-regulation inmiren
d fficultnaodnreiu reinmireneairt.n
Efortful self-regulation
Aoynatemptnatnielf-regulationdecreaieinchaogenifniucceiinatniubwieiueotnatemptnbwecauienifnego-
depletion:nanitatenifnmeotalnfatguenbwecauienthenreiiurcen in“empty”.nUoleiinielf-regulation in
autioimiui,ntheonielf-regulationeoerg zei.nD&R:nielf-regulationifnbwehav irnthatnciotr bwuteintin
otr oi cnoeedin inoitnexhauitog.n
Basic needs
Needinmitvatenbwehav ir:n“ariuieinaonactionti wardnangial,ng v ognpurpiienaodnd rectiontin
bwehav ir”.nNeedinarencr tcalnfirniurv val.n
B ilig calnoeedi:nhuoger,nth rit,niex,nileep
Piychilig calnoeedi:nautioimy,ncimpeteoce,nrelatedoeii
Sic al zednoeedi?:nach evemeotnaffil atio,npi wer
Needinarend aereotnfrimngiali.nNeedinaren ooatenoeceii teinrathernthaonaciu rednmitvei.nYiunoeedn
fiidnaodnclitheintiniurv ve.nButnyiundio’tnoeednangiurmetnmealnifndei goernjeaoi.nTheiengiidinaren
l ke-ti-havenirn waotinirngiali.n
Biological needs: hunger example
B ilig calnoeed:nli wnbwliidniugarnlevelini goalnthenbwra onthatnfiidn inreiu red.nTheienv iceraln
(d epge wirtelde)ndr veinarenpi werfulnadaptvendev cei.n
Thenpiychilig calneiu valeotn inappette/mitvationfirneatog.n
B ilig caln inoitntheniamenainpiychilig cal:npeiplenmayneatnfirnmaoynd aereotnreaiiointhaonhuoger:n
tinpleaienitheri,nbwecauienfiidn inacceii bwle,nfirncelebwratio,nfirncimfirt….
,Psychological needs
(piychilig cal)noeedinarenuo verialnaodn ooate,nbwutnmao feitationifnoeedinvar einiubwitaotally.n
Relatedness: iimenpeiplenfiur ihn wheontheynhavenioengiidnfr eod,nitherinmaynoeednan
largengriupnifnfr eodi
o V ilationexample:nfeel ogncimpletelynionyiurni wonaodnoitnbweliog ogntinan
cimmuo tyn wheonyiurnfam lynd im iieinyiu
Autonomy:niimenpeiplenoeedntinbwen onabwiilutenciotrilnivernthe rni wonl vein w thiutnaoyn
oterfereocen wh lenitherinareniatifedn w thniimenciotril
o V ilationexample:ndi ognanjibwn wherenyiunhavenoiniayn whatiievern onplaoo ognyiurn
taiki
Competence:niimenpeiplenthr ven wheontheyncaonihi wnthe rntaleoti,n wh lenitherinarenhappyn
w thndi ognth ogintheynarengiidnatn w thiutnaonaud eoce
o V ilationexample:ndi ogntaikinthatndinoitnipeakntinyiurntaleotine thernbwecauien
theientaikinarentiindemaod ognirnoitndemaod ogneoiugh
Maslow’s hierarchy of needs
Self-actual zationreiu reinielf-eiteemnreiu reinlivenaodnbweliog ognetc.netc.n
Peaknexper eocei:nmimeotinifnh gheitnhapp oeiinaodnfulflmeot.n
Maili wn inieeonainthenfiuodernifnhumao itcnpiychiligynnpii tvenpiychiligy
Hierarchy of needs contested
Dieinielf-actual zationreiu reniatifactionifnbwai cn(bw ilig cal)noeedi?nAniurveynamiogn60.000npeiple
frimn100nciuotr einabwiutn6noeedinaodn wellbwe og:
Bai cnoeedin(fiid,nihelter)
Safety
Sic alnoeedin(live,niuppirt)
Reipect
Maitery
autioimy
Needs and psychological wellbeing
Peiplendio’tngeoerallynitr venfirnoeedi.nNeedinpreieotnthemielvei.nWheonoeedinarenuomet,n wenaren
d itreiiednaodnexper eocen“ llbwe og”.nPeiplenarenficuiiedniongri wthnaodndevelipmeot.nTheynieekn
, oteraction w thnthe rnphyi calnaodniic alneov riomeotntinreal zenthe rnpiteotal.nWheonpeiplenaren
abwlentinreal zenthe rnpiteotal,ntheynexper eocen wellbwe og.n
Needs and regulation of behavior: the role of motivation
SDTn(ielfndeterm oationtheiry)n inanmacrintheirynaodncimpr iein5n“m o -their ei”.
Orgao im cn otegrationtheiry
Cauial tynir eotatiointheiry
Bai cnpiychilig calnoeedintheiry
Gialncioteotintheiry
Cognitive evaluation theory
MuchnifnthenficuinifnSDTnl einiontypeinifnmitvationthatn inder vednfrimnoeedi:noeedinmitvaten
bwehav irntinfulflnthiienoeedi.n
Intrinsic (autonomous) motivation: bwehav irndr veonbwyngeou oenfaic oationaodnpleaiuren
Extrinsic (controlled) motivation: bwehav irndr veonbwynre wardi,ndeadl oeinaodniic alnpreiiure
Iotr oi cnmitvationcaooitnbwenmao pulatednaodn inipi lednbwynre wardi.nEipec allyntaog bwlen(oio-
iymbwil c)naodnpred ctabwlenre wardi,niincaodynirnmioeyn inoingiidnfirnprimitogndei rednbwehav ir.n
Extr oi cnmitvationcaonbwenprimitednbwynre wardinirn oceotveintineociuragendei redn
bwehav irn w thnthena mntinciotrilnbwehav ir.n
Peiplen w thn otr oi cnmitvation w llnexper eocenfe wn–n fnaoyn–nd fficultein wheontheyn waotntiniu tn
imik og,ndr oknleii….nThenpribwlemn i:nmiitnpeiplendinoitneogagen ontheienbwehav irinfirnhealthn
purpiieinbwutnfirnfuo.nHi wncaon wenprimitenanhealthynl feitylen onpeiplen w thnextr oi cnmitvatio?
Fe wnpeiplenarenmitvatednfirnanhealthynl feityle,nbwutnmitvation inrarelynitabwlenaodndepeodin
ionciotext,nik llinaodnperipectvenifnfuturenbweoeft.n
Tr v alnpuriu t:ntinata ontheniverallngial,nyiunihiuldneogagen onmaoynappareotlynuo otereitog
actv tei.nYiunhaventinmakenthiienactv teinmirenpleaiurabwle.nWenihiuldnoitncareniinmuchnabwiutn
extr oi cnmitvationbwutnabwiutna-mitvatio.n
Take home messages
Healthnbwehav irn in mpirtaotnfirnhealthnbwutnmaoynpeiplendinoitnactnupionthe rnhealthngiali
Self-regulationtheir einh ghl ghtnd icrepaocynbwet weeoncurreotnaodndei rednitatenain
mitvatognfirnactio:n waotogn inoitnyetndi og
SDTnh ghtl ghtnoeedinaodntypeinifnmitvationtinexpla onregulationifnbwehav ir
Iotr oi cnmitvationemergeinfrimnfulflmeotnifnbwai cnoeedin(autioimy,ncimpeteoce,n
relatedoeii)naodnciotr bwutentin wellbwe ognaodneogagemeot.nIotr oi cnmitvation inhardntin
ocreaienbwynipec fcn oterveotioi.
Extr oi cnmitvation inuodereitmatedn–nanm o mumnifnexteroalnregulation inreiu redntin
cimpeoiatenfirn(tempirary)nlacknifnmitvationirnik ll
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