Lectures Self-regulation 2017/2018

Lecture 1: Self-regulation
Self-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 itcnpiychiligynnpii 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