积极心理学课件1504-06-goalsetting复习课程

积极心理学课件1504-06-goalsettingGoalsandPerformanceConcerningallactsofcreationthereisoneelementarytruth,theignoranceofwhichkillscountlessideasandsplendidplans:Thatthemomentonedefinitelycommitsoneself,thenprovidencemovestoo.

Allsortsofthingsoccurtohelponethatwouldnothaveotherwiseoccurred.Awholestreamofeventsissuesfromthedecision,raisinginone’sfavorallmannerofunforeseenincidentsandmeetingsandmaterialassistancewhichnomanwouldhavedreamedwouldcomehisway.

IhavelearnedadeeprespectforoneofGoethe’scouplets:

“Whateveryoucando,ordreamyoucan,beginit!Boldnesshasgenius,magic,andpowerinit.

W.H.MurrayGoalsandWellbeingLiberatingResolvinginternalconflictsFuturegoalsasmeans;presentexperiencesasendsThecaseofunhappyachieversHappinessisnotaboutmakingittothepeakofthemountain,norisitaboutclimbingaimlesslyaroundthemountain;happinessistheexperienceofclimbingtowardthepeak.

“Contemporaryresearchersemphasizethatitistheprocessofstrivingaftergoals—ratherthangoalattainmentperse—thatiscrucialforhappinessandpositiveaffectivity.”

DavidWatson

“Happinessgrowslessfromthepassiveexperienceofdesirablecircumstancesthanfrominvolvementinvaluedactivitiesandprogresstowardone’sgoals.”

Myers&DienerLivenotforbattleswon.

Livenotforthe-end-of-the-song.

Liveforthealong.

GwendolynBrooksSelf-ConcordantGoalsAlignedwithpersonalinterestsandvaluesFreelychosengoals‘Wantto’vs.‘Haveto’“Whatdoyoureally,reallywanttodo?”LifeistooshorttodowhatIhavetodo;it’sbarelylongenoughtodowhatIwanttodo.“[Becomingselfconcordant]isadifficultskill,requiringbothaccurateself-perceptualabilitiesandtheabilitytoresistsocialpressuresthatmaysometimespushoneininappropriatedirections.”

Sheldon&Houser-Marco(2001)TheBenefitsofSelf-ConcordanceIncreaseinwellbeingIncreasedlikelihoodofsuccessEnteringapositiveupwardspiralTrickleeffect(Sheldon&Eliot,1999)Health(Langer,1989)Freedomvs.oppressionValuesinAction(VIA)StrengthsCriteriaTherealmeEnergyandmotivationAssociatedwithgrowthandimprovementIhaveoftenthoughtthatthebestwaytodefineaman’scharacterwouldbetoseekouttheparticularmentalormoralattitudeinwhich,whenitcameuponhim,hefelthimselfmostdeeplyandintensivelyactiveandalive.Atsuchmoments,thereisavoiceinsidewhichspeaksandsays,‘Thisistherealme.’ WilliamJamesVIAClassificationofCharacterStrengthsWisdom -Creativity -Curiosity -Judgment -LoveofLearning -PerspectiveCourage -Bravery -Industry -Authenticity -ZestJustice -Citizenship -Fairness -LeadershipLove -Intimacy -Kindness -SocialIntelligenceTemperance -Forgiveness -Humility -Prudence -Self-ControlTranscendence -Awe -Gratitude -Hope -Humor -SpiritualityApplyingtheVIA:BuildingCapacityApplyingtheVIA:ForProblemSolvingIdentifyyourcharacterstrengthsIdentifyaproblemwithwhichyouaredealingHowcanyouapplyyourcharacterstrengthstosolvingtheproblem?WorkOrientation(Wrzesniewski,1997)MotivationWorkas…ExpectationLookingforwardtoJOBCAREERCALLINGMotivationWorkas…ExpectationLookingforwardtoJOBPaycheckChore/necessityNoneFriday/vacationCAREERCALLINGWorkOrientation(Wrzesniewski,1997)MotivationWorkas…ExpectationLookingforwardtoJOBPaycheckChore/necessityNoneFriday/vacationCAREERMoneyandadvancementRacePrestigeandpowerNextpromotionCALLINGWorkOrientation(Wrzesniewski,1997)MotivationWorkas…ExpectationLookingforwardtoJOBPaycheckChore/necessityNoneFriday/vacationCAREERMoneyandadvancementRacePrestigeandpowerNextpromotionCALLINGThinginitself/self-concordantgoalsMission/vocation/passion/privilegeBetterworld/fulfillmentMoreworkWorkOrientation(Wrzesniewski,1997)“Itiscertainlytruethatmanyofusevadeourconstitutionallysuggestedvocations(call,destiny,taskinlife,mission).Sooftenwerunawayfromtheresponsibilitiesdictated(orrathersuggested)bynature,byfate,evensometimesbyaccident,justasJonahtried—invain—torunawayfromhisfate.” AbrahamMaslow“Insteadoffocusingonwhatwecan‘livewith,’weshouldbethinkingaboutwhatwecan’tlivewithout.” EbonyCarter‘07DealingWithStressTimeOut!“Inarecentnationalsurveyof13,500collegestudents,nearly45percentreportedbeingsodepressedthattheyhaddifficultyfunctioning,and94percentreportedfeelingoverwhelmedbyeverythingtheyhadtodo.” RichardKadisonToomuchtodoStress(feelingOverwhelmed)DepressionTheCostofStressPsychologicalhealthPhysicalhealthReducedproductivityandcreativityReframingQuestions:

TheCaseofStressTraditionalpsychology“Whyaresomanypeoplestressed?”Positivepsychology“Whatdothosewhoaresuccessfulandabletoleadahealthyandhappylifedo?”RitualizingWorkandRecoveryStressisnottheproblemLackofrecoveryistheproblemFrommarathonto sprintintervalsCreatingaritual:60-120minutesofwork15+minutesofrecoveryMaintainingflexibility“Inthelivinglaboratoryofsports,welearnedthattherealenemyofhighperformanceisnotstress,which,paradoxicalasitmayseem,isactuallythestimulusforgrowth.Rather,theproblemistheabsenceofdisciplined,intermittentrecovery.Chronicstresswithoutrecoverydepletesenergyreserves,leadstoburnoutandbreakdown,andultimatelyunderminesperformance.”

Loher&SchwartzMulti-LevelRecoveryMicro(minutes,hours)Mezzo(nights,days)Macro(weeks,months)Focus!“TheIQofthosewhotriedtojugglemessagesandworkfellby10points--theequivalenttomissingawholenight'ssleepandmorethandoublethe4-pointfallseenaftersmokingmarijuana.”

FindingsbyDr.GlenWilsonRecovery:QuantityaffectsqualityWork:Reducingmulti-tasking“Loveandsexareaffectednegativelybystress…Ifwecanhelppeopletosimplifytheirlives,thusreducingtheirstresslevels,itisverylikelythatpeople’srelationshipswouldbeenrichedgreatly.Moreover,thepositiveaspectsoftheirliveswouldbeenrichedaccordingly.” Susan&ClydeHendrick(2002)Doless,notmoreTimeAffluence(versusMaterialAffluence)FunctionalityversusFunSay“yes”bysaying“no”OptimumlevelsofsimplicitySimplify!“Workexpandstofillthetimeavailableforitscompletion.” CyrilNorthcoteParkinson“Icandoayear’sworkinninemonths,butnotintwelve.” JPMorgan“Simplicity,simplicity,simplicity!Isayletyouraffairsbeastwoorthree,andnotahundredorathousand;insteadofamillioncounthalfadozen...Inthemidstofthischoppingseaofcivilizedlife,sucharethecloudsandstormsandquicksandsandthethousand-and-oneitemstobeallowedfor…andhemustbeagreatcalculatorindeedwhosucceeds.Simplify.Simplify.” HenryDavidThoreauSustainableGrowthOvercomingProcrastinationThe5-minutetakeoffRewardyourselfGopublicTheteamapproachGoals,plans,listsPermissiontore-createOvercomingProcrastinationMaterialasthehighestendMaterialPerception“Societytellsustheonlythingthatmattersismatter—theonlythingsthatcountarethethingsthatcanbecounted.” LaurenceG.BoldtCountingactivitiesCountingpublicationsCountingmoneyObsessionWithMaterialWealth“Theinherentviceofcapitalismistheunequalsharingofblessings;theinherentvirtueofsocialismistheequalsharingofmiseries.” WinstonChurchillMakingthemostofourblessings?1968:41%tomakealotofmoney 83%todevelopameaningfulphilosophyoflife1997:75%tomakealotofmoney 41%todevelopameaningfulphilosophyoflifeTheConsequencesMoneycan’tbuyyouhappiness(Diener,1999)“TheDarkSideoftheAmericanDream”(Kasser&Ryan,1993)lowerlikelihoodofself-actualizationhigherlevelsofdistress,depression,anxietylowerlevelsofhappinesspoorerphysicalhealthReplicatedinSingaporeanbusiness-school(Kasser&Ahuvia,2002)AcaveatHappinessPerception“Happinessisthemeaningandpurposeoflife,thewholeaimandendofhumanexistence.”

Aristotle“Whetheronebelievesinreligionornot,whetheronebelievesinthisreligionorthatreligion,theverypurposeofourlifeishappiness,theverymotionofourlifeistowardshappiness.”

DalaiLamaHappinessasthehighestendTheultimatecurrencyHappinessPerceptioninOurLives“Peopleseekinggreaterwell-beingwouldbewelladvisedtofocusonthepursuitof(a)goalsinvolvinggrowth,connection,andcontributionratherthangoalsinvolvingmoney,beauty,andpopularityand(b)goalsthatareinterestingandpersonallyimportanttothemratherthangoalstheyfeelforcedorpressuredtopursue.” Sheldonetal.(2004)AskingtherightquestionsFramingmakesallthedifferenceTheHappinessRevolution“Thousandsofcandlescanbelightedfromasinglecandle,andthelifeofthecandlewillnotbeshortened.Happinessneverdecreasesbybeingshared.”

TheBuddhaInsideout(Vs.outsidein)Positive-sumgamePeacefulrevolutionImplicationsforPoliticsWarsmostlyovermaterialpossessionsGovernment’sroleCreatingconditionsforpursuinghappinessEnsuringfreedomEducatingMoneyandprestigeHappinessExternalcircumstancesInternalinterpretationMaterialPerceptionHappinessPerceptionZero-sumgamePositive-sumgameUltimateCurrency:PrimaryFocus:RelationshipsAs:“Everybodythinksofchanginghumanityandnobodythinksofchanginghimself.”

LeoTolstoy“Bethechangeyouwanttoseeintheworld.”