Self lf-Regulati tion of f Behavior Change Gabriele le Oett - - PowerPoint PPT Presentation

Self lf-Regulati tion of f Behavior Change

Gabriele le Oett ttingen New York Univ iversity Univ iversity of f Hamburg

Mental Contrasting

• Principle
• Mechanism
• Interventions
• Application

Mental Contrasting: Principle

Mental Contrasting

Expectation is activated Desired Future

Mental Contrasting Strengthened Goal Pursuit Weakened Goal Pursuit

Present Reality

Oettingen (20 1 2). European Review of Social Psychology, 23, 1-63.

Mental Contrasting: Mechanisms

How Does Mental Contrasting Affect Behavior Change?

Changes in Implic icit it Cogniti tion Changes in Motiv tivatio ion Changes in Resp sponses to Set-Backs

• A. Kappes, Singmann, & Oettingen (20

1 2). JESP, 48, 8 1 1-8 18. Oettingen (20 1 2). European Review of Social Psychology, 23, 1-63.

• Vocational training
• Combining work and family life
• Learning a foreign language
• Studying abroad
• Mathematics
• Creativity tests

Mental Contrasting and Successful Goal Pursuit: Evidence

Academic/v /vocational Hea ealt lth Int nterp rpersonal rela elatio ions

• Problem solving
• Social responsibility
• Help seeking
• Help giving
• Reconciliation
• Cigarette reduction
• Coping with stress
• Exercise
• Healthy eating

Oettingen (20 1 2). European Review of Social Psychology, 23, 1-63.

Implementation Intentions If situation X occurs, then I will perform the goal-directed response Y! If … the waiter asks me to order a drink, then I will ... ask for a mineral water!

Gollwitzer (1999). American Psychologist, 54, 493-503.

How Do Implementation Intentions Enhance Performance?

Changes in Activa tivati tion of f Critic ritical Situ ituatio ion Changes in Automatic icit ity of f Actio tion Init itia iatio ion

Gollwitzer (1999). American Psychologist, 54, 493-503.

Prerequisites for the Effects of Implementation Intentions

• Goal commitment is strong
• If-component specifies critical situation

(e.g., challenging obstacle)

• Then-component specifies instrumental mean

Mental contr trasti ting est stablishes all th three prerequis isit ites

Mental Contrasting wit ith Implementation Intentions (M (MCII) I)

What is my dearest Wish? To pass math so I can go to culinary school

What would be the best Outcome of fulfilling my Wish? Work in a restaurant, eat good food, become independent

What is my main Obstacle, the Obstacle in me? I get so angry when my math teacher yells at me

What can you do to overcome the Obstacle? Make an if-then Plan! If If… my math teacher yells at me, then I will… breathe deeply 5 times and get back to work

MCII I as s Behavior Cha hange Intervention – more th than MC and II I alo lone: : Breaking Snacking Habits

Mental Contrasting Implementation Intention MCII

p < .0 1 p < .05 ns

4 5.5 3 4.5 6 3.5 5

Breaking Snacking Habits

Adriaanse, Oettingen, Gollwitzer, Hennes, de Ridder, & de Wit (20 10). European Journal of Social Psychology , 40, 1 277–1 293.

F(2, 56) = 5.68, p < .0 1

MCII I as s Behavior Cha hange Intervention – more th than MC and II I alo lone: : Finding Inte tegrativ ive Solutions

Integrative Negotiation

Mental Contrasting Implementation Intention Kirk, Oettingen, & Gollwitzer (20 1 3). International Journal of Conflict Management, 2 4, 1 48-165. MCII

MCII I as s Behavior Cha hange Intervention: Time Management

Scheduled hours on a 7-day calendar

10 30 20 15 25 5 χ2(2, N = 84) = 5.72, p = .058

MCII

Time Management

40 35 45 50

6-item questionnaire

6.0 6.8 6.4 6.2 6.6 5.8 F(1,37) = 9.55, p = .004 7.2 7.0 Time 1 Time 2

Scheduled hours Self-reported time management

5.6

RC-Control Object-Control MCII Object-Control Oettingen, Kappes, Guttenberg & Gollwitzer (in press). European Journal of Social Psychology.

Time Management

Control Group MCII Oettingen, Kappes, Guttenberg & Gollwitzer (in press). European Journal of Social Psychology.

MCII I as s Behavior Cha hange Intervention: Improving Ex Exercise and Die iet

Improving Exercise

5 2 3 4 1

Time afte ter r the the inte ntervention

Inte terventio ion in general practic tice

Information control Information + MCII

1 week 1 month 2 months 4 months

 Diary

255 healthy women with a mean age of 4 1 years.

MCII Intervention

Today’s Exercise Wish ish: exercycling in the evening Best est Out utcome: feeling balanced

Obs

bstacle le: tired when I come home

Pla

lan: Overcome/Prevent/Seize Opportunity If If I come home tired at 7 pm, th then I will take my

si situati tion (when and where) beh ehavior

ipod and exercycle

Exercise after 4 Months

Stadler, Oettingen, & Gollwitzer (2009). American Journal of Preventive Medicine, 36, 29-34.

If…chocolate dessert at lunch, , then… I will take a fruit salad

MCII Intervention

Today’s Healthy Eating Wish ish: eat 3 portions of fruits Best est Out utcome: well being

Pla

lan: Ove vercome/P /Prevent/Seize Opportunity

si situa uation ion (wh (when and nd whe here) beha behavior

Obs

bstacle le: chocolate dessert at lunch

Healthy Diet after 2 Years

Stadler, Oettingen, & Gollwitzer (20 10). Health Psychology, 29, 27 4-283.

MCII I as s Behavior Cha hange Intervention: Improving Physical Mobility in Chr hronic Back Pain Pati tients

Improving Physical Mobility in Chronic Back Pain Patients

Christiansen, Oettingen, Dahme, & Klinger (20 10). Pain, 1 49, 444-452.

MCII I as s Behavior Cha hange Intervention: Improving Ex Exercise in Str troke Pati tients

Sport Activity after 1 Year

Information treatment as usual Standardized information treatment Standardized information treatment + MCII

2 2,5

3

Baec Baecke Spor Sport t Act ctivity y Sc Scor

• re

p =.06 p < .0 1

Marquardt, Oettingen, Gollwitzer, & Liepert (20 1 4). Under Review

Weight Loss After 1 Year

• 3
• 1

1

• 2

Weig eight loss

• ss in

n kg

p < .0 1 p < .05

Information treatment as usual Standardized information treatment Standardized information treatment + MCII Marquardt, Oettingen, Gollwitzer, & Liepert (20 1 4). Under Review

MCII I as s Online Behavio ior Cha hange Intervention: Reducing Str tress in Healt lth Care Providers

Reducing Stress in Health Care Providers

Control Group MCII Grund, Gollwitzer, & Oettingen (20 1 5). In Preparation.

• 0.30
• 0.10

0.30 0.10

• 0.40
• 0.20

0.20

• 0.50
• 0.60

Reduced stress: Body symptoms Reduced stress: Perceived

t(65) = 2.75, p = .007 t(65) = 2.25, p < .03

Increased work engagement

t(63) = 2.35, p = .02

MCII I as s Behavior Cha hange Intervention: Reducing Alc lcohol l Consumption

Reducing Alcohol Consumption

Study 1: 1 week Heavy drinking events per week

Number of standard drinks per week College Students

Study 2: 4 weeks Standard drinks per week

t(56) = 2.07 p = .05

Number of heavy drinking events per week

1 3 2 1.5 2.5

Adult Mturk Users

0.5 t(67) = 2.1 1, p < .05 5 9 7

Wittleder, Kappes, Oettingen, Gollwitzer, & Morgenstern (20 1 5). In Preparation. Control Group MCII

MCII I as s Behavior Cha hange Intervention: Stu tudy Effort and Performance in Hig igh School and Middle School Stu tudents

MCII Intervention

Control

Study Effort

Study 1: PSAT workbook completion GP A School attendance Study 3:

High School Students Middle School Students Disadvantaged Middle School Students

Study 2: Homework completion

Duckworth, Grant, Loew, Oettingen, & Gollwitzer (20 1 1). Educational Psychology, 3 1, 17-26. Gawrilow, Morgenroth, Schultz, Oettingen, & Gollwitzer (20 1 3). Motivation and Emotion, 37, 1 34-1 45. Duckworth, Kirby, Gollwitzer, A., & Oettingen (20 1 3). Social Psychological and Personality Science, 4, 7 45-753.

Control Group MCII

• Work engagement
• Mastery of everyday life
• Decision making
• Negotiation performance
• Class attendance
• Course Grades
• Time Management

Mental Contrasting with Implementation Intentions (MCII)

Academic/v /vocational Hea ealt lth Int nterp rpersonal rela elatio ions

• Fairness
• Reconciliation
• Perspective taking
• Reduced social anxiety
• Sustainable consumption
• Exercise
• Stress Management
• Healthy diet
• Weight loss
• Pain management
• Insomnia

Oettingen (20 1 2). European Review of Social Psychology, 23, 1-63.

Traditional Behavior Change Interventions...

• modify incentive value and expectations
• modify framing of status quo
• modify content or structure of goals

MCII is a meta-cognitive self-regulation strategy drawing on imagery that changes cognition and energy outside of awareness

Mental Contrasting with Implementation Intentions

• Principle
• Mechanisms – Cognition, Motivation, Feedback
• Interventions – MCII

New York University University of Hamburg

Gabriele Oettingen

gabriele.oettingen@nyu.edu

www.woopmylif ife.o .org

Ava vaila lable now:

WOOP helps me to

• rganize my days

and to focus on the important tasks

www.woopmylife.org WOOP to and through college WOOP app

Thank you to Motivation Labs: NYU and UHH

Self lf-Regulati tion of f Behavior Change

Gabriele le Oett ttingen New York Univ iversity Univ iversity of f Hamburg