マインドセット介入研究と実践日記
ambivalent schadule
rumination 15
self complaint 15
concern 15
panic 5
hysteria 5
perfectionism 15
procrastination 5
compare with others 15
alliesthesia
interoception 5
growth mindset 15
fixed mindset 15
bad habit15
emotional comparison
1.good things after achieved goal
troubleshooting
going out with girlfriend and go abroad with her and talk with her about the way he loves.
2.best positive image
mariage
3.obstacle for goal until the end
depression
damage by disrespect
rumination
underestimate
misunderstanding
loneliness
loneliness
complaints
thinking too much
4.worst situation to fail goal
trouble relationship
expressive writing
He needs to understand which emotion let him damage at first. when he point out someone, he just damage feeling.He got damage by disrespect and misunderstanding.
4.worst situation to fail goal
trouble relationship
expressive writing
He needs to understand which emotion let him damage at first. when he point out someone, he just damage feeling.He got damage by disrespect and misunderstanding.
People knows how to control people and they deserve every situation to control people.
when he wants to control people,people will try it as they do.He is afraid of being alone.
He always use these problem because people try to control him by fear and power.
He reminds of what people said to him. He seems he doesn't undersand the reason for what to do. he is thinking about the mistake he got and relationship about what he had.
He always use these problem because people try to control him by fear and power.
He reminds of what people said to him. He seems he doesn't undersand the reason for what to do. he is thinking about the mistake he got and relationship about what he had.
he felt stressful and tiresome.
He doesn't want to talk with anybody.
he think people is irrational
Goal conflict
goal
obstacle
counterpart
emotional planning
search info if he felt happy
decide to invest when he felt sad
make plan to solve when he felt mad
dilly dally shilly shally( ノД`)シクシク…→Decide something
roar (# ゚Д゚)
→Solve something
Happy( ´∀` )
→Find something new and try
ヒントと例
怒りは短期集中力を上げる
(目標指向型行動
悲しみは冷静な集中力を持続させる(フェアな意思決定
喜び・楽しさは
フロー状態の高い集中力
(創造力を高め、意思決定を
早くする効果
イベントごとに変化する感情を
先取りして、1日の予定を
作成すること。
たとえばこんな感じです。
電車でラッシュ時の通勤の後は
(怒りの感情のまま)、
会社のチーム成績の改善案を作る。
話題の店で友人とランチした後は
(楽しい感情が出ているので)、
企画書のアイデア出しをする。
家に帰って泣ける映画を見た後は
(悲しい感情だから)、
1日の反省と振り返りをする。
イライラする
→問題解決を考える
ワクワクする
→新しい取り決めを考える
しくしくする
→反省する、物事を決定する
if then planning
plan prompt
write down the detail
you need to do here
ヒント
疑問型セルフトーク
1. ゴールを達成した際の
ポジティブな側面を書き出す
2. 最も大きくポジティブな
側面の対象のイメージを強化する
3. ゴールを達成する障壁を書き出す
4. 最も大きくネガティブな
側面の対象のイメージを強化する
「俺はできる!」を
「俺は本当にできるのか?」に変換
→ 脳が目標が現実的に考えだす
さらに
「なぜ俺はこれをしたいのか?」
に変換
→ 「なぜ」を問うことで
モチベーションを深める
さらに
「どうやって俺はこれをするのか?」に変換
→ 脳が目標の達成に
必要な戦術を考え始める
さらに
「いつ俺はこれをするのか?」
に変換
→ さらに戦術を現実的にしぼりこむ
最後に
「もっと上手くやるには?」
に変換 →
目標を別の次元に引き上げる