Lecture 1
1. What is self-regulation (SR)?
SR is about trying to steer your behavior in concordance with a personal goal or standard. It
is about being able to transcend immediate temptations in service of a long-term goal.
SR refers to the capacity of the self to alter its behavior in accordance with certain goals,
ideals or standards that are stemming from internal or societal expectations. The discrepancy
between a current and desired state motivates action. SR is about goal setting, goal striving
and dealing with frustration and distraction.
2. What is the foundation of self-regulation theory?
The cognitive revolution was a reaction on behaviorism and says there are simple stimulus-
response associations. SR is seen as a thermostat, if a standard (goal) is met, the heater
turns off. If a desired value is not met, the thermostat triggers the heating.
3. What is TOTE?
Test: representation of problem state (identify standard), Operate: intervene, Test again: see
if the desired result has been achieved, if not operate again and Exit: problem solved.
4. How do needs relate to self-regulation?
Self-regulation of behavior that contributes to intrinsic needs is less exhausting.
5. How do needs differ from goals?
Need arouses an action toward a goal, giving purpose and direction to behavior. They are
critical for survival (biological, psychological, implicit). Needs are inborn necessities rather
than acquired motives, goals are not essential for survival.
6. Why are goals essential for self-regulation?
Without goals, there are no conflicts and thus no SR.
7. How do needs relate to motivation?
Needs motivate behavior to fulfil those needs.
8. How is motivation different from self-regulation?
Even when motivation is high, SR tools are needed to translate motivation into action.
Motivation is the energy to act in a certain direction, the determinants are desirability and
feasibility. It is all about expectations. SR on the other hand is needed beyond desirability
and feasibility: it helps people to deal with obstacles in the way of attaining desired
outcomes. SR strategies assure that perceived desirability and feasibility become
behaviorally relevant.
9. What are the seven deadly threats to self-regulation?
1. Cue exposure and impulse control
2. Emotional & social distress
3. Lapse-activated patterns and abstinence violations
4. Impairments of self-monitoring and self-awareness
5. Influence of other people
6. Self-regulatory resource depletion
7. Alcohol intoxication
, Lecture 2
1. What are goals and why are they important?
Goals are future-focused cognitive representations of a desired end state that guide
behavior. They generate motivation by focusing on the discrepancy between present & ideal
level of accomplishment = ‘goal-performance discrepancy’.
2. What are typical goal features and how do these relate to goal attainment?
1) expectancy and value: it is more likely to perceive a goal if expectancy and value are high
2) difficulty: a goal should be difficult, but within the limits of the abilities of a person 3)
specificity: this is about mentioning concrete, tangible rewards that are achieved by specific
behaviors performed in a specific context and 4) congruency: self-congruent goals support
self-generated motivational resources.
3. Can people predict whether their goals satisfy their psychological needs?
People expected that goals would satisfy their psychological needs, but with have-to goals
the researchers saw an over-estimation, whilst want-to goals had a more accurate
estimation, but even a higher benefit than expected. This shows that people who pursue
want-to goals are more in tune with their needs.
4. How do mindsets relate to goal setting and striving?
The right mindset is important for goal setting and striving. Different phases in the
motivational process require and benefit from different mindsets.
1: deliberative (goal setting) 2: implemental (goal striving)
3: promotion 4: prevention (these 2 are both important for optimal goal striving)
5: growth 6: fixed
5. What hinders and facilitates goal attainment?
Improving goal striving: flexibility (too rigid plans are dangerous), accountability (you need to
be accountable for your plans), monitoring your own behavior and mental strategies to boost
the goal (thinking about the future). Hindering: planning fallacy (overly optimistic plans and
underestimating the amount of effort required to complete a task), perceived expertise and
loss aversion.
Positive fantasies hurt goal progress, because it is a signal to relax, we have less energy and
lean back more, so chances of success decline.
6. How do goal setting and striving relate to self-regulation?
SR is the capacity of the self to alter its behavior in concordance with goals. These goals are
set and after that people strive to attain them. Goal setting and striving are mechanisms to
alter behavior by setting goals.
7. What are the core features of mental contrasting and implementation intentions?
Mental contrasting is increased goal commitment by contrasting the desired future with
obstacles from the present reality. Implementation intentions are specific plans than increase
the likelihood of goal initiation en help with goal persistence. It are if…then statements
(critical cue – goal striving response).
8. What relation exists between goal disengagement and self-regulation?
Goal disengagement can be highly adaptive, because new goals get energy, and by letting
go off goals you can’t attain, there are more fresh resources available for pursuit of the new
goals.
9. How should people make New Year’s resolutions?
People should use implementation intentions, so specific plans for specific situations.
1. What is self-regulation (SR)?
SR is about trying to steer your behavior in concordance with a personal goal or standard. It
is about being able to transcend immediate temptations in service of a long-term goal.
SR refers to the capacity of the self to alter its behavior in accordance with certain goals,
ideals or standards that are stemming from internal or societal expectations. The discrepancy
between a current and desired state motivates action. SR is about goal setting, goal striving
and dealing with frustration and distraction.
2. What is the foundation of self-regulation theory?
The cognitive revolution was a reaction on behaviorism and says there are simple stimulus-
response associations. SR is seen as a thermostat, if a standard (goal) is met, the heater
turns off. If a desired value is not met, the thermostat triggers the heating.
3. What is TOTE?
Test: representation of problem state (identify standard), Operate: intervene, Test again: see
if the desired result has been achieved, if not operate again and Exit: problem solved.
4. How do needs relate to self-regulation?
Self-regulation of behavior that contributes to intrinsic needs is less exhausting.
5. How do needs differ from goals?
Need arouses an action toward a goal, giving purpose and direction to behavior. They are
critical for survival (biological, psychological, implicit). Needs are inborn necessities rather
than acquired motives, goals are not essential for survival.
6. Why are goals essential for self-regulation?
Without goals, there are no conflicts and thus no SR.
7. How do needs relate to motivation?
Needs motivate behavior to fulfil those needs.
8. How is motivation different from self-regulation?
Even when motivation is high, SR tools are needed to translate motivation into action.
Motivation is the energy to act in a certain direction, the determinants are desirability and
feasibility. It is all about expectations. SR on the other hand is needed beyond desirability
and feasibility: it helps people to deal with obstacles in the way of attaining desired
outcomes. SR strategies assure that perceived desirability and feasibility become
behaviorally relevant.
9. What are the seven deadly threats to self-regulation?
1. Cue exposure and impulse control
2. Emotional & social distress
3. Lapse-activated patterns and abstinence violations
4. Impairments of self-monitoring and self-awareness
5. Influence of other people
6. Self-regulatory resource depletion
7. Alcohol intoxication
, Lecture 2
1. What are goals and why are they important?
Goals are future-focused cognitive representations of a desired end state that guide
behavior. They generate motivation by focusing on the discrepancy between present & ideal
level of accomplishment = ‘goal-performance discrepancy’.
2. What are typical goal features and how do these relate to goal attainment?
1) expectancy and value: it is more likely to perceive a goal if expectancy and value are high
2) difficulty: a goal should be difficult, but within the limits of the abilities of a person 3)
specificity: this is about mentioning concrete, tangible rewards that are achieved by specific
behaviors performed in a specific context and 4) congruency: self-congruent goals support
self-generated motivational resources.
3. Can people predict whether their goals satisfy their psychological needs?
People expected that goals would satisfy their psychological needs, but with have-to goals
the researchers saw an over-estimation, whilst want-to goals had a more accurate
estimation, but even a higher benefit than expected. This shows that people who pursue
want-to goals are more in tune with their needs.
4. How do mindsets relate to goal setting and striving?
The right mindset is important for goal setting and striving. Different phases in the
motivational process require and benefit from different mindsets.
1: deliberative (goal setting) 2: implemental (goal striving)
3: promotion 4: prevention (these 2 are both important for optimal goal striving)
5: growth 6: fixed
5. What hinders and facilitates goal attainment?
Improving goal striving: flexibility (too rigid plans are dangerous), accountability (you need to
be accountable for your plans), monitoring your own behavior and mental strategies to boost
the goal (thinking about the future). Hindering: planning fallacy (overly optimistic plans and
underestimating the amount of effort required to complete a task), perceived expertise and
loss aversion.
Positive fantasies hurt goal progress, because it is a signal to relax, we have less energy and
lean back more, so chances of success decline.
6. How do goal setting and striving relate to self-regulation?
SR is the capacity of the self to alter its behavior in concordance with goals. These goals are
set and after that people strive to attain them. Goal setting and striving are mechanisms to
alter behavior by setting goals.
7. What are the core features of mental contrasting and implementation intentions?
Mental contrasting is increased goal commitment by contrasting the desired future with
obstacles from the present reality. Implementation intentions are specific plans than increase
the likelihood of goal initiation en help with goal persistence. It are if…then statements
(critical cue – goal striving response).
8. What relation exists between goal disengagement and self-regulation?
Goal disengagement can be highly adaptive, because new goals get energy, and by letting
go off goals you can’t attain, there are more fresh resources available for pursuit of the new
goals.
9. How should people make New Year’s resolutions?
People should use implementation intentions, so specific plans for specific situations.
