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By Carol S. Dweck
In cognitive motivation, people motivate
— An inquiry into the power of our beliefs, both themselves and guide their actions
conscious and unconscious, and how changing even the anticipatorily through the exercise of
simplest of them can have profound impact on nearly forethought.
every aspect of our lives. They form beliefs about what they can do, they
anticipate likely outcomes of prospective
Fixed mindset - assumes that our character,
actions, and they set goals for themselves and
intelligence, and creative ability are static
plan courses of action designed to realize
givens which we can’t change in any
valued futures.
meaningful way, and success is the affirmation
of that inherent intelligence, an assessment of Affective Processes
how those givens measure up against an
equally fixed standard; striving for success and People’s beliefs in their coping capabilities also play a
avoiding failure at all costs become a way of pivotal role in the self-regulation of emotional states
maintaining the sense of being smart or skilled. (Bandura, 1997).
Growth mindset - thrives on challenge and 1) One route is through unfulfilled aspiration.
sees failure not as evidence of unintelligence People who impose on themselves standards of
but as a heartening springboard for growth and self-worth that they judge they cannot attain
for stretching our existing abilities. drive themselves to bouts of depression.
SELF-EFFICACY 2) A second efficacy route to depression is
through a low sense of social efficacy to
Perceived self-efficacy is concerned with develop social relationships that bring
people’s beliefs in their ability to influence satisfaction to one’s life and cushion the
events that affect their lives. adverse effects of chronic stressors.
This core belief is the foundation of human 3) The third route to depression is through
motivation, performance accomplishments, thought control efficacy. People live in a
and emotional well-being (Bandura, 1997, psychic environment largely of their own
2006). making. Much human depression is cognitively
Unless people believe they can produce desired generated by dejecting ruminative thought.
effects by their actions, they have little
incentive to undertake activities or to persevere Selection Processes
in the face of difficulties. People tend to avoid activities and situations
Efficacy-Activated Processes they believe exceed their coping capabilities,
but they readily undertake challenging
Cognitive Processes activities and pick social environments they
judge themselves capable of handling.
Those who have a high sense of efficacy
People with a low sense of efficacy in a given
visualize success scenarios that provide positive
domain of functioning shy away from difficult
guides for performance.
tasks, which they tend to perceive as personal
Those who judge themselves as inefficacious
threats.
are more inclined to visualize failure scenarios
People who have a strong sense of efficacy, by
that undermine performance by dwelling on
contrast, approach difficult tasks as challenges
personal deficiencies and on how things will go
to be mastered rather than as threats to be
wrong.
avoided.
10 Steps to Successful Goal Setting Key Principles of Goal Setting
1. Belief 1. Commitment
2. Visualize what you want.
3. Get it down! Commitment refers to the degree to which an
4. Purpose individual is attached to the goal and their
5. Commit determination to reach it – even when faced with
6. Stay focused obstacles.
7. Plan of action 2. Clarity
8. No Time Like the Present
9. Accountability Set clear, precise and unambiguous goals that are
10. Review implicit and can be measured. When a goal is clear in
11. your mind, you have an improved understanding of the
task at hand. You know exactly what is required and the
What is Goal Setting and How to Do it well resulting success is a further source of motivation.
“Our goals can only be reached through a vehicle of a 3. Challenging
plan, in which we must fervently believe, and upon
which we must vigorously act. There is no other route Goals must be challenging yet attainable. If we know a
to success.” goal is challenging yet believes it is within our abilities
to accomplish, we are more likely to be motivated to
- Pablo Picasso complete a task (Zimmerman et al., 1992).
4. Task Complexity
What is Goal Setting? The timescale for such goals should be realistic.
Goal setting is the process by which we achieve these Allowing sufficient time to work toward a goal allows
opportunities to reassess the goal complexity, whilst
goals.
reviewing and improving performance. Even the most
“Every person’s life depends on the process of choosing motivated of people can become disillusioned if the
goals to pursue; if you remain passive you are not going task’s complexity is too great for their skills.
to thrive as a human being.”
5. Feedback
-John Locke, 2019
If performance falls below the standard required to
Why do some people perform better on tasks than achieve a goal, feedback allows us to reflect upon our
others? ability and set new, more attainable, goals. When such
feedback is delayed, we cannot evaluate the
According to Ryan (1970), if individuals are equal in effectiveness of our strategies promptly, leading to a
ability and knowledge, then the cause must be
potential reduction in the rate of progress
motivational. (Zimmerman, 2008).
Why is Goal Setting Important? An Explanation of How (and Why) Goal Setting
Goal setting involves planning for the future. Thinking Works
positively about the future bolsters our ability to create
Goals energize performance through the
goals and consider the actions required to achieve
motivation to expend the required effort in line
them.
with the difficulty of the task.
Goals motivate people to persist in activities are often the measure by which individuals judge their
over time. worth.
Goals direct people’s attention to relevant
behaviors and away from behaviors which are
irrelevant or detrimental to the achievement of D. Approach vs. Avoidance
the task.
When setting goals, individuals may aspire to attain
What Skills Does it Require? competence or strive to avoid incompetence; we are
driven either by a desire for success or a fear of failure
Planning
(Lewin, Dembo, Festinger, & Sears, 1944).
Self-Motivation
Time Management
Flexibility
Self-regulation 3 Helpful Categories for Setting Healthy Goals
Commitment and Focus
1) Time Goals
2) Focus Goals
Different Areas Related to Goal Setting 3) Topic-Based Goals
1) Psychological Health
“I want to be happier”
“I will do one thing every day that makes me
happy”.
2) Relationships
3) Financial