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Copy of Time Orientation and Attention
Transcript of Copy of Time Orientation and Attention
"Painful experiences keep on playing in my mind."
Regret, shame, guilt, fear Past Orientation The past is a collection of real and perceived experience.
First Memory (share?)
Involvement in Families
Family traditions Decreased: Aggression, anxiety, depression, shyness
Increased: Conscientiousness, creativity, stability, energy, friendliness, self-esteem, happiness, reward dependence, future orientation, goal-setting Past-Positive Characteristics Past Negative Characteristics Decreased: Exercise, future mindedness, impulse control
Increased: Likelihood of gambling, lying, novelty-seeking, stealing, temper Pros and Cons Pros Cons Continuity of self
Best Predictor of Future Getting Stuck (fewer risks, less openness)
False fears Activities/Exercises Changing Past Orientation Who Was I? Worksheet
Reconstructing a Positive Past Worksheet
Practicing Forgiveness and Self-Compassion
"A happy past is under constant construction... By changing the way you think about your past, you can change your future." Philip Zimbardo "There is much more good than bad in my past."
"I like family rituals and traditions that are repeated."
Nostalgia, "good ol' days," happiness, clinging "A person's day should be planned ahead each morning."
"It upsets me to be late for appointments."
Organized, reliable, punctual, successful, impulse control, denies pleasure. "I believe in miracles."
"Death is just a new beginning."
Spiritual, believes in afterlife, places hope beyond material world. Future Orientation Optimally High Optimally Low Born without it
Psychologically constructed state
Hopes, fears, expectations, aspirations
"Childhood prodigies rarely become successes in adulthood unless they have the discipline to spend endless hours at their craft."
"Complete all necessary work before tonight's play." Preconditions? Temperate Zone
Having a Job
Use technology regularly
Role Models Future Time Characteristics More/increased likelihood Less/decreased likelihood Energy
Concern for consequences
Lying Zimbardo's Notes Future-Oriented People: Get regular medical checkups (healthier)
Get the job done
Are mindful of mortality (engaged lifestyle)
Are problem solvers
Persevere and rethink failure
Utilize hope The Negative Side of Future Orientation Feeling crunched for time (consequentially taking worse shortcuts)
Frustration with wasting time (impatience)
Sacrificing time with family and friends for success
Neglecting pleasure, not enjoying life Changing Future Orientation Who Will I Be? Worksheet
Cultivating Optimism/Faith in Self
Set and Pursue Life Goals
Experiment with New Habits
Plan while in the present
Relax and take breaks in between work. 30 minutes on/30 minutes off Present Orientation Willful neglect of impulse control
Only trusts what happens right now
Pleasure/experience over safety
Short-term Present Orientation Characteristics Increased Likelihood Decreased Likelihood Aggression
Concern for Consequences
Preference for Consistency Hedonists have more: Energy
Self-esteem And less: Punctuality
Anxiety than fatalists. Types of Present-Oriented People Hedonists (moderate) Fatalists (low) Holists (high) Seek pleasure and avoid pain
Stimulating, exciting, novel experiences
Avoid boredom, difficult work
Good friends, lovers, party guests
"I can control my life."
"I like to have fun." Seek pleasure and avoid pain
More anxious, worried
"I am not in control of my life."
Often the result of underserved living environments Seek/avoid neither pleasure nor pain
Do not obsess over past or future
Less anxious, less pleasure-oriented
More of an Eastern perspective
"I choose not to judge my experience. I just live it." Holistic Changing Present Orientation Who Am I? Worksheet
Increase flow experiences
Informal Mindfulness Practice Attention "The act or state of applying the mind to something." Merriam-Webster Dictionary Mindlessness Attention: Chaotic
Action: Daydreaming/Wandering (TV, browsing internet)
Easily distracted Concentration Attention: Narrowed
Discriminating Flow Chance for Completion
Active, Feels Passive
Lose of Self-Consciousness
Lose Track of Time Mindfulness Attention: Broadened
Focus: Nothing in particular
Nonjudgmental/Whole Formal Informal Types of Mindfulness Set aside time
Yoga Throughout the day
See List Pain x Resistance = Discontent So What? Why? Outcomes Tolerance Of Pain
Acceptance of Negative Emotions
Lessening of Bodily Tension
Savoring the Present
Less rumination Accepting reality as it is
"Grant me the serenity to accept the things I cannot change;
the courage to change the things I can;
and the wisdom to know the difference." Optimally Moderately High What's Your Primary Orientation? Give an example of Your Present-Future Conflicts What Activities Engage Your Flow Energy? Suggestions Concentration meditation/flow activity before work
Mindfulness meditation after work
Informal Mindfulness during mundane tasks "I have discovered that all man's unhappiness derives from only one source, not being able to sit quietly in a room." Blaise Pascal