The term “habit” has acquired a bad reputation because it is associated either with addiction or mindlessness. However, because habits can routinize the boring and mundane aspects of your life, they are among the most efficient and effective of all the behaviors in your repertoire. They allow you to offload your mental energy from routine daily tasks so you can devote more resources to the tasks that require real thought and creativity. They can also, despite what you may have been told, be controlled.
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In his book, The Power of Habit: Why We Do What We Do in Life and Business, Duhigg takes us through a compelling personal and scientific narrative that, dare I say it, proves to be habit-forming on its own. The doubter in you will be convinced by the many examples he provides of successful habit use that include corporate marketing, promotion of pop songs, overhauls of big business, and resounding of sports teams. He also shows us the downside of habits when they lead to inflexibility and inability to respond to changing circumstances among everyone from hospital workers to London Tube employees. As is true for the most tormented drug addict, it may take a crisis to break through the dysfunctional habits built into a large organization when its employees become too locked into “business as usual.”
The key to unlocking the power of habit for you is to understand that habits are formed and maintained through a cyclical process called a “habit loop.” Your habit loop begins to form when a behavior you perform leads to an outcome that you desire. If you want to get that reward again, you’ll repeat the behavior. Then, for the loop to be complete, you also need a cue to trigger your craving for the desired outcome.
There are plenty of examples throughout the book of habit loops for everything from winning the Super Bowl to improving safety records at an aluminum plant. Of the many compelling examples, perhaps the easiest to summarize here are is the habit loop involving the mall-based Cinnabon stores, those ubiquitous purveyors of some of the most dangerous food on the planet. The habit, in this case, is eating the delicious calorie-packed morsel. The reward is the pleasure that comes from eating it. The cue—and this is the main thing— is the smell. As you’re making your way from Foot Locker to the Gap, that cinnamon scent hits you with full force. You may have no interest whatsoever at the moment in having a snack, and in fact have sworn off all sweets, but then that unmistakable scent overwhelms you and puts you under its spell. Your brain wants that treat and nothing else in the world can shut down that need (or so you feel at the time). You stop everything and grab that Cinnabon, knowing that you’ve just made it that much harder to fit into those chinos you were planning to buy at the Gap.
This diagram shows the general habit loop. The Cinnabon loop works like this: Cue (Cinnabon scent)–> Routine (eating Cinnabon) –> Reward (sweet taste) –> Cue (next time you smell the scent). In a true addiction, you may not even wait until the scent hits you between the nostrils. You only have to imagine the scent, and it’s off to the next Cinnabon store you can find. The book is sprinkled with simple diagrams such as the basic habit loop shown here that cleverly and clearly illustrate the main points.Marketers capitalize on the habit-producing nature of powerful product cues. Duhigg chronicles case after case of advertising campaigns designed to create cravings that make you want something you didn’t even know you needed. For example, the rewarding feeling of being “clean” leads us to purchase products from toothpaste to air fresheners to produce that sensation over and over again, even if we’re not particularly dirty. The product labels become the cues that trigger the craving, which in turn leads to the habit, which in turn leads to the reward, and so on. Advertisers have convinced us that we not only have to be clean, but we need to feel clean, preferably with their trademarked products.
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Businesses can also capitalize on the habitual behaviors of their customers to market strategically to people who show predictable patterns of behavior. Ever wonder why certain ads pop up on certain websites or why you keep getting coupons in the mail perfectly targeted to your needs? As Duhigg shows, marketers have figured out how to read not only your keystrokes but your habitual browsing and shopping habits. It may creep you out to think that Target knows a woman is pregnant by her shopping habits, but by using the psychology of habits, that is just what Target (and many other businesses) do to pinpoint your buying needs. Fair warning: if you’re convinced that corporate conspiracies reside everywhere, you may want to skip some of these chapters or you’ll never set foot in a store again. Of course, that would be unreasonable, so you should read these chapters and at least you’ll understand both the how and the why of the many ways that advertisers manipulate us.
Lest you wonder, at this point, whether my blog’s title was false advertising, rest assured that there is plenty of good that our habits can do for us. Duhigg shows, again in fascinating detail, that the very habit loops that lead us to buy products that we don’t need can also lead us to become capable of remarkable successes. For example, it’s valuable to have an automatic response to an emergency situation for which there’s no time to think. You want to get your hand out of the way of a closing car door before you have time to ponder your course of action. It’s also helpful to relegate repeated and mundane behaviors to habit status so that you can think about other things. For example, while folding all that laundry you’re folding because you’re programmed by advertisers to do the laundry, you don’t have to think in detail about your actions. You can think about something else. If you had to stop and ponder every habitual action you complete over the course of your daily routines, you’d never be able to reflect on how to solve the real problems that face you at your work or in your close relationships. When you’re riding the elevator or walking to work, it’s helpful that you can put your brain on autopilot while you figure out how you’re going to settle the argument you’re having with your best friend.
Your habit loops can give your brain a break when you need it for real work, then, but they can also pave the way for you to get rid of the habits you want to change or eliminate. This is particularly true of addictions. Let’s take the case of problem gambling. According to Duhigg, one of the most significant contributors to problem gambling is not that gamblers win (otherwise casinos wouldn’t make a profit!). No, the main contributor to problem gambling is the near win. In a near win, you get, for example, 2 out of 3 matches on a slot machine. You’re not actually being rewarded, then, for your gambling habit, but because you see yourself as so closeto winning you become convinced that you’ll certainly win the next time around. Small wins can actually set you up for big habits that you’ll find almost impossible to break. However, habit change is not completely impossible.
Using the psychology of the habit loop, change becomes possible when you use the cue to trigger a new behavior that itself leads to a reward, perhaps different than the original reward, but a reward nevertheless. Problem gamblers see the near win as a reason to keep gambling. Non-problem gamblers reward themselves for the near win (which they correctly interpret as a loss) by leaving the casino without losing more of their money. Understand the cues that trigger the behavior, substitute a new routine, and make sure that the new routine reaps its own reward. You’ll soon be craving the reward produced by the new routine, according to this logic.
On that note, Duhigg provides a 4-step plan for breaking a bad habit loop and substituting it with one designed to produce new habits that will benefit your mental and physical health. Unfortunately, habits are harder to break than to build, but this 4-step program can get you going in the right direction.
- Identify the cue, routine, and reward. Draw your own habit loop for the behavior you’re trying to change. As is true for mindful eating, just thinking about what you’re doing can often stimulate habit change right then and there. Your habit changes to eating less, or more healthily, when you realize what’s triggering your bad snacking habits.
- Find alternative rewards. Winning is clearly a reward for gambling, but for problem gamblers, near wins begin to take on highly rewarding value. To stop the gambling you need to find an outcome that will be even more rewarding for you. Because everyone’s reward structure is slightly different, you need to determine which reward will lead to the new craving that triggers the new, non-gambling, behavior.
- Figure out the actual cue. You may think that your constant online shoe shopping is due to a desire to look stylish, but perhaps there’s something else that triggers this habit of overspending. Using a tried and true method in behavior analysis, isolate the actual cue among the many possible stimuli operating on you when the habit kicks in. Duhigg suggests that you go 5 for 5 on this and look at the possible 5 categories of cues: location, time, emotional state, other people, and the immediately preceding action. Your desire to fill your closet may have nothing to do with your wanting to dress to impress but instead because you feel lonely, anxious, or spend time with friends who themselves are overly preoccupied with appearance.
- Make a plan to change. You may think that you can’t control your habits, but if you anticipate your characteristic response to a situation, you can change that response. Let’s say that you’re most likely to drink too much when you’re watching your favorite sports on TV, perhaps just because you needed something to do instead of just sitting there. Make a plan so that when the game is on you’ve got another activity you can engage in that would also give you something to do, particularly during the lulls in the action when your habitual response was to take another swig of beer. It could be playing an online (non-gambling) game, doing a crossword puzzle, or reading a magazine. By building a reward into the new behavior (doing something enjoyable while bored) you are increasing the chances that, over time, you can instill a new and healthier habit.
There’s no reason to let your habits dominate and possible ruin your life. Instead, you can use them to build large gains on small wins, redirect behavioral sequences that cause you to become addicted and improve your mental productivity. Old habits die hard, but they can die.
Follow Susan Krauss Whitbourne on Twitter @swhitbo for daily updates on psychology, health, and aging. Feel free to join her Facebook group, “Fulfillment at Any Age,”
Copyright Susan Krauss Whitbourne 2012
September 17, 2013
Posted by peterhbrown |
Addiction, Books, brain, Cognition | bad habits, brain, breaking habits, Charles Duhigg, Cinnabon, Cognition, cues, Foot Locker, forming habits, Gap, habit, habit loop, Mental health, New York Times, psychology, Psychology Today |
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Source Credit: What’s Love Got To Do With It?
By Andrea F. Polard, Psy.D. on September 5, 2013 – 11:56am
Psychology Today
It really should not have taken academic psychology so long to determine the key factors to happiness, especially because the results weren’t that surprising.* Money, beauty, and success are not quintessential, while compassionate giving of our money, appreciation of our actual looks, and the pursuit of personally meaningful goals are. Waiting for our parents to love us finally perpetuates feelings of being a victim while letting go of the past, forgiveness and gratitude propagate joy in the present. This is old news for psych-savvy people such as you and me, right?
But here is another piece of the puzzle, based on the findings of the truly long longitudinal and still on-going Harvard Grant Study that began in 1939. The study followed 268 male students for 78 years. The researchers predicted falsely that the students with masculine body types would become most successful. As it turns out, neither that, nor their socioeconomic circumstances, nor the students’ IQ correlated highest with success. It came as a surprise that something much more mundane mattered the most, something every Beatle fan and good parent has been suspecting all along: Love. Yes, it is true and supported by data now, “All we need is love.” Those men who had a warm mother or good sibling relationships earned a significantly higher income than their less fortunate counterparts.
Now back to happiness. The director of the study from 1966 to 2004, George E. Vaillant, looked at eight more accomplishments that went beyond mere monetary success. These were four items pertaining to mental and physical health and four to social supports and relationships. They all correlated with love, that is with a loving childhood, ones empathic capacity and warm relationships. Vaillant,
“In short it was a history of warm intimate relationships- and the ability to foster them in maturity- that predicted flourishing…”
“This is not good news,” you may say if you were heavily unloved in your past. But there is another important lesson to be learned from this grand Grant study. People can change. (So there, pessimists of the world!). In fact, it is never too late to learn how to give and receive love. The study shows that those students who were not loved in childhood but learned to give and receive love later on in their lives could overcome their disadvantage.
This is where I can relate. I had to overcome a mountain of problems, cross the desert without a drop of hope, face and embrace my fears and come out of my turtle shell, step by step, kiss by kiss, and frog by frog. It was tough, but I made it. In the end, I dared to be with a man who had something to give and who wasn’t afraid of my love either. By now, our three lucky beloved tadpoles are slowly growing into frogs themselves.
Why though does love heal almost all wounds and drive us right into happiness? I think mostly for two reasons, something I hope to see supported by data some day. First, being loved reduces our fear of the uncertainty in life. Scarcity, loss, pain will happen, but when we are being loved, all those difficulties seem surmountable. In fact, with the right support, difficulties can be viewed as opportunities for growth instead of as terrible monsters lurking in the dark. Second, loving others focuses our mind on something greater than our little Egos. Love brings out the best in us. Who’s been known to rise to the occasion and act nobly when thinking of oneself? We become creative inventers, noble knights and heroines when we dare to care for someone else but us.
So love is it. What’s left to do is nothing short of engaging in a life-long learning process about how to form and maintain relationships. And don’t forget that love comes in many colors. You might love a partner, gay or straight, your kids, your neighbors, your community, your dogs or your goldfish. Just love. And if you do not quite know how, there are ways to learn it still, step by step, kiss by kiss, and breath by breath.
September 7, 2013
Posted by peterhbrown |
happiness, Health Psychology, Identity, Intimate Relationshps, mood, Positive Psychology, Resilience | happiness, Love, psychology, relationship, success |
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Source Credit: PSYPOST
We live in the most exciting and unsettling period in the history of psychiatry since Freud started talking about sex in public.
On the one hand, the American Psychiatric Association has introduced the fifth iteration of the psychiatric diagnostic manual, DSM-V, representing the current best effort of the brightest clinical minds in psychiatry to categorize the enormously complex pattern of human emotional, cognitive, and behavioral problems. On the other hand, in new and profound ways, neuroscience and genetics research in psychiatry are yielding insights that challenge the traditional diagnostic schema that have long been at the core of the field.
“Our current diagnostic system, DSM-V represents a very reasonable attempt to classify patients by their symptoms. Symptoms are an extremely important part of all medical diagnoses, but imagine how limited we would be if we categorized all forms of pneumonia as ‘coughing disease,” commented Dr. John Krystal, Editor of Biological Psychiatry.
A paper by Sabin Khadka and colleagues that appears in the September 15th issue of Biological Psychiatry advances the discussion of one of these roiling psychiatric diagnostic dilemmas.
One of the core hypotheses is that schizophrenia and bipolar disorder are distinct scientific entities. Emil Kraepelin, credited by many as the father of modern scientific psychiatry, was the first to draw a distinction between dementia praecox (schizophrenia) and manic depression (bipolar disorder) in the late 19th century based on the behavioral profiles of these syndromes. Yet, patients within each diagnosis can have a wide variation of symptoms, some symptoms appear to be in common across these diagnoses, and antipsychotic medications used to treat schizophrenia are very commonly prescribed to patients with bipolar disorder.
But at the level of brain circuit function, do schizophrenia and bipolar differ primarily by degree or are there clear categorical differences? To answer this question, researchers from a large collaborative project called BSNIP looked at a large sample of patients diagnosed with schizophrenia or bipolar disorder, their healthy relatives, and healthy people without a family history of psychiatric disorder.
They used a specialized analysis technique to evaluate the data from their multi-site study, which revealed abnormalities within seven different brain networks. Generally speaking, they found that schizophrenia and bipolar disorder showed similar disturbances in cortical circuit function. When differences emerged between these two disorders, it was usually because schizophrenia appeared to be a more severe disease. In other words, individuals with schizophrenia had abnormalities that were larger or affected more brain regions. Their healthy relatives showed subtle alterations that fell between the healthy comparison group and the patient groups.
The authors highlight the possibility that there is a continuous spectrum of circuit dysfunction, spanning from individuals without any familial association with schizophrenia or bipolar to patients carrying these diagnoses. “These findings might serve as useful biological markers of psychotic illnesses in general,” said Khadka.
Krystal agreed, adding, “It is evident that neither our genomes nor our brains have read DSM-V in that there are links across disorders that we had not previously imagined. These links suggest that new ways of organizing patients will emerge once we understand both the genetics and neural circuitry of psychiatric disorders sufficiently.”
September 6, 2013
Posted by peterhbrown |
brain, depression, diagnosis, Schizophrenia, Technology | bipolar, diagnosis, DSM 5, dsm v, neuroscience, psychology, Schizophrenia |
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Mitt Romney on the stump, singles at the bar, car salesmen on the lot: All sorts of people are practicing the art of persuasion, with varying degrees of success.
We like to think that we make our own decisions, that we’re in control. But we’re all open to persuasion by others, says Robert Cialdini, professor emeritus of psychology at Arizona State University and author of “Influence: The Psychology of Persuasion.”
Humans have been testing their own trial-and-error persuasion techniques forever, Cialdini says. Now, for better or worse, the professionals are moving in. Or, as he puts it, “the art of persuasion has turned into a science.”
Through experiments and real-world observations, researchers have unlocked some of the mysteries of persuasion: what works, what doesn’t work and why so many of us end up with candidates, dates and cars that we never really wanted.
People who learn these secrets can keep themselves from getting duped, Cialdini says. With practice, they can even reach the ultimate goal: getting others to do their bidding.
Strategic persuasion can pay huge dividends, adds Steve Martin (not the guy you’re thinking of, but Cialdini’s colleague and the British director of the consulting company Cialdini founded, Influenceatwork.com). For example, the British government recently asked him for advice to encourage delinquent taxpayers to pay up. Martin suggested a simple tactic: Instead of threatening people with fines, the government should send out a letter saying that the great majority of Brits pay their taxes on time.
That kind of peer pressure works. “So far, they’ve collected about $1 billion more than they would have otherwise,” Martin says.
Cialdini’s own research has identified six “weapons of persuasion” that can bring people to your side. Read and learn:
A rare find: Job seekers should do more than make the case that they’re right for a job; according to Cialdini, they should present themselves as a unique fit. As he explains, nobody wants to miss out on a scarce opportunity. The allure of scarcity explains why people line up at Best Buy at 4:30 a.m. on Black Friday and why inside info is valued more than common knowledge.
Count on payback: “Reciprocity is a part of every society,” Cialdini says. A classic experiment from the 1970s found that people bought twice as many raffle tickets from a stranger if he first gave them a can of Coke — proof that even tiny favors can work to your advantage. Likewise, your buddy is more likely to help you move that couch if you’ve ever given him a ride to the airport.
Be likable: A tough assignment for some, that’s for sure. But Cialdini’s research has found that a little easygoing pleasantness can be just as persuasive as talent or actual ability. Perhaps unfairly, looks count too: A study of Canadian elections, for example, found that attractive candidates received more votes than their less-blessed opponents,, even though voters claimed they didn’t care about appearances.
Society’s seal of approval: Your friend is more likely to try something — recycle, eat at the new tapas place, watch “Glee” — if you mention that lots of other people are doing it. That’s why his letter to Brit taxpayers was a billion-dollar success, Martin says. People may not want to follow the herd, Cialdini adds, but they do assume that other people make choices for a reason.
Play the consistency card: People will go to great lengths to avoid seeming flaky or wishy-washy. As Cialdini explains in his book, car salesmen exploit this trait by making fantastic “lowball” offers to potential customers. Once a customer decides to buy a car, he’s unlikely to want to flake out on the deal even if the price mysteriously balloons — Oops! There was a mistake! — before he gets the keys. Or, for a less slimy example, you’re more likely to get that raise or a promotion if you remind your boss that she has a long history of treating her employees well. (Surely she wouldn’t want to change her tune now.)
Speak from authority: Your suggestions will go a lot further if people think you’re pulling them from somewhere other than thin air. Martin has an example: In a recent study, a real estate company significantly increased home sales when the receptionist took a moment to inform potential customers of each agent’s credentials and experience. “The statements were true,” Martin says, “they didn’t cost anything — and they worked.”
health@latimes.com
April 28, 2012
Posted by peterhbrown |
Books, Cognition, General, Positive Psychology, research, Resources | Arizona State University, art of persuasion, Cialdini, influence, Mitt Romney, persuasion, psychology, Robert Cialdini, Social Psychology, Steve Martin |
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Author Credit: futurecomms.co.uk
The Psychology Behind Facebook
A new study from Boston University has looked at why people use Facebook. But not in the conventional ‘to keep in touch with friends’ or ‘to share photos’ sense. Oh no, this is FAR more interesting.
The study looks at human needs (think Maslow) and attempts to explain where Facebook fits within that context. The authors’ proposition is that Facebook (and other social networks) meets two primary human needs. The first is the need to belong to a sociodemographic group of like-minded people (linked to self-esteem and self-worth). Given this ‘need to belong’, it is hypothesised that there are differences in the way people use and share on Facebook according to cultural factors (individualistic v collectivist cultures). The thing is, some studies have suggested that being active on Facebook may not improve self-esteem, so we may be kidding ourselves if that’s (partly) why we use it!
The second need is the need for self-presentation. Further studies suggest that the person people portray on Facebook IS the real person, not an idealised version. BUT, it’s a person as seen through a socially-desirable filter. In other words, we present ourselves as highly sociable, lovable and popular even if we sit in our bedrooms in the dark playing World of Warcraft ten hours a day. There’s an aspirational element to our online selves. And hey, for me that’s certainly true – I’m a miserable sod in real life!
It’s a fascinating topic area, an understanding of which could really help marketers. Click the Source link below to read more about this study and lots of associated material. But in the meantime, stop showing off on Facebook and start just being yourself :o)
(Source: readwriteweb.com)
January 20, 2012
Posted by peterhbrown |
Addiction, Cognition, Identity, Internet, Intimate Relationshps, research, Social Psychology, Technology | facebook, Hierarchy, Maslow, psychology, social psychologyhy, twitter |
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It seems like many of our children will no longer have to worry about those embarrassing photos popping up at 16,18th or 21st birthdays anymore. Many of them will have their lives broadcast as they grow via the internet, some before they are even born! The following article, based on research undertaken by internet security company AVG raises some interesting and concerning questions about how we publicly share our childrens’ lives, beginning before they are even old enough to speak, let alone protest…
Digital Birth: Welcome to the Online World
AVG Study Finds a Quarter of Children Have Online Births Before Their Actual Birth Dates
Source:AMSTERDAM–(BUSINESS WIRE)
Uploading prenatal sonogram photographs, tweeting pregnancy experiences, making online photo albums of children from birth, and even creating email addresses for babies – today’s parents are increasingly building digital footprints for their children prior to and from the moment they are born.
“Secondly, it reinforces the need for parents to be aware of the privacy settings they have set on their social network and other profiles. Otherwise, sharing a baby’s picture and specific information may not only be shared with friends and family but with the whole online world.”
Internet security company AVG surveyed mothers in North America (USA and Canada), the EU5 (UK, France, Germany, Italy and Spain), Australia/New Zealand and Japan, and found that 81 percent of children under the age of two currently have some kind of digital profile or footprint, with images of them posted online. In the US, 92 percent of children have an online presence by the time they are two compared to 73 percent of children in the EU5.
According to the research, the average digital birth of children happens at around six months with a third (33%) of children’s photos and information posted online within weeks of being born. In the UK, 37 percent of newborns have an online life from birth, whereas in Australia and New Zealand the figure is 41 percent.
Almost a quarter (23%) of children begin their digital lives when parents upload their prenatal sonogram scans to the Internet. This figure is higher in the US, where 34 percent have posted sonograms online, while in Canada the figure is even higher at 37 percent. Fewer parents share sonograms of their children in France (13%), Italy (14%) and Germany (15%). Likewise only 14 percent of parents share these online in Japan.
Seven percent of babies and toddlers have an email address created for them by their parents, and five percent have a social network profile.
When asked what motivates parents to post images of their babies on the Internet, more than 70 percent of all mothers surveyed said it was to share with friends and family. However, more than a fifth (22%) of mothers in the US said they wanted to add more content to their social network profiles, while 18 percent of US mothers said they were simply following their peers.
Lastly, AVG asked mothers how concerned they are (on a scale of one to five with five being very concerned) about the amount of online information available on their children in future years. Mothers were moderately concerned (average 3.5), with Spanish mothers being the most concerned.
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According to AVG CEO JR Smith, “It’s shocking to think that a 30-year-old has an online footprint stretching back 10–15 years at most, while the vast majority of children today will have online presence by the time they are two-years-old – a presence that will continue to build throughout their whole lives.
“Our research shows that the trend is increasing for a child’s digital birth to coincide with and in many cases pre-date their real birth date. A quarter of babies have sonogram photos posted online before they have even physically entered into the world.
“It’s completely understandable why proud parents would want to upload and share images of very young children with friends and families. At the same time, we urge parents to think about two things:
“First, you are creating a digital history for a human being that will follow him or her for the rest of their life. What kind of footprint do you actually want to start for your child, and what will they think about the information you’ve uploaded in future?
“Secondly, it reinforces the need for parents to be aware of the privacy settings they have set on their social network and other profiles. Otherwise, sharing a baby’s picture and specific information may not only be shared with friends and family but with the whole online world.”
The research was conducted by Research Now among 2200 mothers with young (under two) children during the week of 27 September. Mothers in the EU5 (UK, Germany, France, Italy, Spain), Canada, the USA, Australia, New Zealand and Japan were polled.
Key results
1 – Mothers with children aged under two that have uploaded images of their child
Overall – 81%
USA – 92%
Canada – 84%
UK – 81%
France – 74%
Italy – 68%
Germany – 71%
Spain – 71%
(EU5 – 73%)
Australia – 84%
New Zealand – 91%
Japan – 43%
2 – Mothers that uploaded images of their newborn
Overall – 33%
USA – 33%
Canada – 37%
UK – 37%
France – 26%
Italy – 26%
Germany – 30%
Spain – 24%
(EU5 – 28.6%)
Australia – 41%
New Zealand – 41%
Japan – 19%
3 – Mothers that have uploaded antenatal scans online
Overall – 23%
USA – 34%
Canada – 37%
UK – 23%
France – 13%
Italy – 14%
Germany – 15%
Spain – 24%
(EU5 – 20%)
Australia – 26%
New Zealand – 30%
Japan – 14%
4 – Mothers that gave their baby an email address
Overall – 7%
USA – 6%
Canada – 9%
UK – 4%
France – 7%
Italy – 7%
Germany – 7%
Spain – 12%
(EU5 – 7%)
Australia – 7%
New Zealand – 4%
Japan – 7%
5 – Mothers that gave their baby a social network profile
Overall – 5%
USA – 6%
Canada – 8%
UK – 4%
France – 2%
Italy – 5%
Germany – 5%
Spain – 7%
(EU5 – 5%)
Australia – 5%
New Zealand – 6%
Japan – 8%
October 13, 2010
Posted by peterhbrown |
Child Behavior, Identity, Internet, Parenting, research, Technology | Canada, Child Health, Child Safety, children, digital birth, digital footprint, facebook, Health, Internet, psychology, safety, toddler, United States |
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A star golfer misses a critical putt; a brilliant student fails to ace a test; a savvy salesperson blows a key presentation. Each of these people has suffered the same bump in mental processing: They have just choked under pressure.
Credit: and Source: ScienceDaily
It’s tempting to dismiss such failures as “just nerves.” But to University of Chicago psychologist Sian Beilock, they are preventable results of information logjams in the brain. By studying how the brain works when we are doing our best — and when we choke — Beilock has formulated practical ideas about how to overcome performance lapses at critical moments.
“Choking is suboptimal performance, not just poor performance. It’s a performance that is inferior to what you can do and have done in the past and occurs when you feel pressure to get everything right,” said Beilock, an associate professor in psychology.
Preventing choking in sports Some of the most spectacular and memorable moments of choking occur in sports when the whole world is watching. Many remember golfer Greg Norman’s choke at the 1996 U.S. Masters. Norman had played brilliantly for the first three days of the tournament, taking a huge lead. But on the final day, his performance took a dive, and he ended the Masters five shots out of first place.
Choking in such cases happens when the polished programs executed by the brains of extremely accomplished athletes go awry. In “Choke,” Beilock recounts famous examples of these malfunctions in the context of brain science to tell the story of why people choke and what can be done to alleviate it.
Thinking too much about what you are doing, because you are worried about losing the lead (as in Norman’s case) or worrying about failing in general, can lead to “paralysis by analysis.” In a nutshell, paralysis by analysis occurs when people try to control every aspect of what they are doing in an attempt to ensure success.
Unfortunately, this increased control can backfire, disrupting what was once a fluid, flawless performance.
“My research team and I have found that highly skilled golfers are more likely to hole a simple 3-foot putt when we give them the tools to stop analyzing their shot, to stop thinking,” Beilock said. “Highly practiced putts run better when you don’t try to control every aspect of performance.” Even a simple trick of singing helps prevent portions of the brain that might interfere with performance from taking over, Beilock’s research shows.
Preventing choking on tests and in business The brain also can work to sabotage performance in ways other than paralysis by analysis. For instance, pressure-filled situations can deplete a part of the brain’s processing power known as working memory, which is critical to many everyday activities.
Beilock’s work has shown the importance of working memory in helping people perform their best, in academics and in business. Working memory is lodged in the prefrontal cortex and is a sort of mental scratch pad that is temporary storage for information relevant to the task at hand, whether that task is doing a math problem at the board or responding to tough, on-the-spot questions from a client. Talented people often have the most working memory, but when worries creep up, the working memory they normally use to succeed becomes overburdened. People lose the brain power necessary to excel.
One example is the phenomenon of “stereotype threat.” This is when otherwise talented people don’t perform up to their abilities because they are worried about confirming popular cultural myths that contend, for instance, that boys and girls naturally perform differently in math or that a person’s race determines his or her test performance.
Beilock’s research is the basis of her new book, “Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have To,” published Sept. 21 by Simon and Schuster, Free Press.
In Choke, Beilock describes research demonstrating that high-achieving people underperform when they are worried about confirming a stereotype about the racial group or gender to which they belong. These worries deplete the working memory necessary for success. The perceptions take hold early in schooling and can be either reinforced or abolished by powerful role models.
In one study, researchers gave standardized tests to black and white students, both before and after President Obama was elected. Black test takers performed worse than white test takers before the election. Immediately after Obama’s election, however, blacks’ performance improved so much that their scores were nearly equal with whites. When black students can overcome the worries brought on by stereotypes, because they see someone like President Obama who directly counters myths about racial variation in intelligence, their performance improves.
Beilock and her colleagues also have shown that when first-grade girls believe that boys are better than girls at math, they perform more poorly on math tests. One big source of this belief? The girls’ female teachers. It turns out that elementary school teachers are often highly anxious about their own math abilities, and this anxiety is modeled from teacher to student. When the teachers serve as positive role models in math, their male and female students perform equally well.
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Meditation and practice can help Even when a student is not a member of a stereotyped group, tests can be challenging for the brightest people, who can clutch if anxiety taps out their mental resources. In that instance, relaxation techniques can help.
In tests in her lab, Beilock and her research team gave people with no meditation experience 10 minutes of meditation training before they took a high-stakes test. Students with meditation preparation scored 87, or B+, versus the 82 or B- score of those without meditation training. This difference in performance occurred despite the fact that all students were of equal ability.
Stress can undermine performance in the world of business, where competition for sales, giving high-stakes presentations or even meeting your boss in the elevator are occasions when choking can squander opportunities.
Practice helps people navigate through these tosses on life’s ocean. But, more importantly, practicing under stress — even a moderate amount — helps a person feel comfortable when they find themselves standing in the line of fire, Beilock said. The experience of having dealt with stress makes those situations seem like old hat. The goal is to close the gap between practice and performance.
A person also can overcome anxiety by thinking about what to say, not what not to say, said Beilock, who added that staying positive is always a good idea.
“Think about the journey, not the outcome,” Beilock advised. “Remind yourself that you have the background to succeed and that you are in control of the situation. This can be the confidence boost you need to ace your pitch or to succeed in other ways when facing life’s challenges.”
September 27, 2010
Posted by peterhbrown |
anxiety, Books, brain, Cognition, Positive Psychology, research, Resilience | arousal, choking, Education, Mind, Professor, psychology, Science Daily, Simon & Schuster, Social Sciences, sport, sport psychology.stress, University of Chicago |
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Could your personality kill you—or might it make you live longer? Could it give you heart disease, or protect you from illness? Could it push you toward or away from doctor appointments?
Credit: Angela Haupt , health.usnews.com
Personality traits play a distinct role in determining how healthy we are, psychologists say. “Everything is related to everything else. How stressed or angry you are, and how you interact with the world, is contingent in large part on your personality style,” says Michael Miller, editor in chief of the Harvard Mental Health Letter. “And that is going to have an enormous impact on your health.”
Here’s a look at common personality types and traits and how each can help or hurt your health (sometimes both):
Hostile
One of the aspects of the impatient, hard-charging Type A personality that is known to increase heart disease risk is hostility. Hostile people eat and smoke more and exercise less than other personality types, says Redford Williams, head of behavioral medicine at Duke University Medical Center and author of Anger Kills. They’re likelier to be overweight in middle age and have higher cholesterol and blood pressure. Williams’s past research suggests hostile people are also more likely to develop irregular heart rhythms, and to die before reaching their 50s. Most of these problems can be traced back to elevated levels of the stress hormone cortisol, as well as increased inflammation in the walls of the coronary arteries, which leads to a greater risk of heart attack.
No personality is set in stone, however, and Type A’s can be taught how to take the edge off their hostility. Hostile heart patients who attend workshops that teach coping skills, for instance, have a lower incidence of depression and healthier blood pressure than Type A’s who don’t go. The key, Williams says, is learning how to communicate more clearly and how to control anger and other negative emotions. He suggests asking yourself four questions when you get angry: Is this issue truly important? Is what I’m feeling appropriate to the facts? Can I modify the situation in a positive way? Is taking such action worth it? Meditation, deep breathing, and yoga can damp hostility with a layer of calm.
Impulsive
Because Type A personalities are defined by competitiveness, a drive to succeed, and a sense of urgency, they are prone to take risks and act without thinking, neither of which is likely to improve health. Non-Type A’s can be impulsive, too. Such people are often not as well-grounded as others, says Robin Belamaric, a clinical psychologist in Bethesda, Md.: “They’ll look at an opportunity that comes along and say, ‘Hmm, that sounds like fun,’ whereas another, more thoughtful person, will say, ‘I’m going to pass, because I’m not sure it’s the best idea.’ ”
Relaxed
If you’re a Type B, you roll with the punches. You’re relaxed, take life a day a time, and handle stress without cracking. That translates to a higher quality of life and lower likelihood of heart disease—less anxiety strengthens the immune system. The more we chill, the better off we are, says Miller: “You don’t want to get locked into a stressful, tense state of mind.” Over the long term, he adds, relaxing and managing stress effectively will lengthen your life, help your heart and gastrointestinal system, and just make you feel better overall.
Extrovert
People who are outgoing, involved in their communities, and have strong social connections reap health benefits. An analysis of 148 studies published in the online journal PLoS medicine in July found that on average, adults enrolled in a study with many close friendships were 50 percent likelier to survive until their study ended than were those with few friendships. And a 2009 study published in Perspectives in Psychological Science suggests that social support leads to improved coping skills, healthy behavior, and adherence to medical regimens. Bonding with others also reduces stress and improves the immune system—so making friends and getting involved becomes, in effect, a well-being tonic.
What drives at least some of the health benefits goes beyond biology, Miller says. “It may have to do with the fact that when you’re around people, you think, ‘Oh, Martha has gone for her mammogram—that reminds me, I should, too.’ ”
Eager to please
People-pleasers—Type C’s—are conforming, passive, and want to accommodate. That can be a good thing when it comes to patient compliance: They’re more likely to take the right medicines in the right doses at the right times, for instance—once they see a doctor, that is. Making and following through on appointments can be challenging for Type C’s, who tend to accept their fate as inevitable and fall readily into hopelessness and helplessness. That means others must push them to take care of themselves. “They may be less likely to maintain their health on their own,” Belamaric says. “If they develop a problem, they may just complain about it, hoping somebody says, ‘I have a good doctor, I’ll make you an appointment.’ ”
Some Type C’s may be so mired that they don’t seek medical attention—even when it’s clearly necessary—and slough off preventive behaviors, like watching what they eat. “If they get a serious diagnosis, they may be passive, throw their hands up, and say, ‘Well, there’s nothing I can do about it, anyway. If it’s my time, it’s my time,’ ” Belamaric says.
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Stressed and distressed
Type D’s—D is for distressed—dwell on negative emotions and are afraid to express themselves in social situations. Compared to more optimistic sorts, a Type D may face three times the risk for future heart problems, according to a recent study in the journal Circulation: Cardiovascular Quality and Outcomes. Type D’s also face a higher likelihood of compulsive overeating and substance abuse. “If you’re a person who is prone to depression or anxiety, or if you’re overly self-critical, there’s more of a chance of turning to gratifying behavior to feel better,” Miller says.
Optimistic versus pessimistic
Optimism “heavily influences physical and mental health,” concluded a study published in May in the journal Clinical Practice & Epidemiology in Mental Health after researchers followed more than 500 males for 15 years. The rate of heart-related deaths was 50 percent lower among optimists than among pessimists. “Optimists have a higher quality of life, and they may be more resilient in the way they deal with stress,” Miller says. “So if a problem comes along, they’re able to handle it better, and they become less symptomatic.” Glass-half-empty types harbor little hope for the future and tend more toward depression and anxiety disorders.
But there’s a catch for those at the extreme end of the optimism spectrum: They think of themselves as impervious to risks. Extreme optimists who smoke are the best examples. They believe they won’t develop lung cancer. Why give up smoking to prevent a nonexistent risk?
The “self-healing personality”
That is the name Howard Friedman, a professor of psychology at the University of California-Riverside, attaches to people who are curious, secure, constructive, responsive, and conscientious. These traits translate to enthusiasm for life, emotional balance, and strong social relationships. “Positive emotions buffer hormonal responses to stress,” says Friedman, who studies the relationship between personality and longevity. Self-healers, he says, “have healthier behavior patterns: more physical activity, a better diet, and less smoking and substance abuse.”
September 24, 2010
Posted by peterhbrown |
Acceptance and Commitment Thaerapy, brain, Cognition, Health Psychology, Identity, Personality Disorder, stress | Conditions and Diseases, facebook, Health, Heart disease, Mental health, personality, psychology, research, Social Sciences |
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The Experience of Recurring Panic Attacks
To understand panic disorder with agoraphobia, we must first talk about panic attacks. Sudden and recurring panic attacks are the hallmark symptoms of panic disorder. If you have never had recurring panic attacks, it may be hard to understand the difficulties your friend or loved one is going through. During a panic attack, the body’s alarm system is triggered without the presence of actual danger. The exact cause of why this happens is not known, but it is believed that there is a genetic and/or biological component.
Sufferers often use the terms fear, terror and horror to describe the frightening symptoms of a full-blown panic attack. But even these frightening words can’t convey the magnitude of the consuming nature of panic disorder. The fear becomes so intense that the thought of having another panic attack is never far from conscious thought. Incessant worry and feelings of overwhelming anxiety may become part of your loved one’s daily existence.
These Intense Symptoms Must Mean Something…Something Terrible
At the onset of panic disorder, your loved one may be quite certain they are suffering from a heart condition or other life-threatening illness. This may mean trips to the nearest emergency room and intensive testing to rule out physical disease. But, even when he or she is assured that these symptoms are not life-threatening, it does little to put his or her mind at ease. The feelings experienced during panic attacks are so overwhelming and uncontrollable, sufferers are convinced they are going to die or are going crazy.
A New Way of Life Emerges: Fear and Avoidance
So frightening are the symptoms of panic disorder, that your loved one may go to any and all lengths to avoid another attack from occurring. This may include many avoidant types of behavior and the development of agoraphobia. But, despite the efforts to avoid another panic episode, the attacks continue without rhyme or reason. There is no place to escape, and the sufferer becomes a prisoner of an insidious and illogical fear. Without appropriate treatment, your loved one may become so disabled that he or she is unable to leave his or her home at all.
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Self Image Is Redefined
At times, we’ve all experienced nervousness, anxiousness, fear and, perhaps, even terror or horror. But in the midst of a catastrophic event, we understand these symptoms. Once the event is over, so, too, are the symptoms. But, imagine reliving these symptoms over and over again, without any warning or explanation.
This type of fear is life-changing. As abilities become inabilities, things once taken for granted, like going to into a store, become anxiety-filled events. Some enjoyable activities, like going to concerts or movies, may be avoided altogether. It is not uncommon for sufferers to experience a sense of shame, weakness and embarrassment as their self-image is redefined by fear.
Panic disorder is not just being nervous or anxious. Panic disorder is not just about the fear, terror and horror experienced during a full-blown panic attack because it does not end when the panic subsides. It is a disorder that is quick to invade and can alter one’s very essence, redefine one’s abilities and take over every aspect of one’s life.
Your Role As A Support Person
As a support person, you can play an important role in your loved one’s recovery process. Understanding what panic disorder is, and what it is not, will help you on this journey. Author Ken Strong provides a lot of information for supporting a person with panic disorder in his book, Anxiety:The Caregivers, Third Edition.
September 10, 2010
Posted by peterhbrown |
anxiety, brain, Cognition, depression, research, stress | agoraphobia, anxiety, Disease, Disorders, Health, Mental health, panic, psychology, self help, Support group |
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Can luck really influence the outcome of events? That question has captivated otherwise rational people for centuries—and challenged scientists to somehow prove whether lucky charms, special shirts or ritualistic behaviors hold special powers.
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They do. (Sometimes.) New research coming out in June suggests that a belief in good luck can affect performance.
In a test conducted by researchers from the University of Cologne, participants on a putting green who were told they were playing with a “lucky ball” sank 6.4 putts out of 10, nearly two more putts, on average, than those who weren’t told the ball was lucky. That is a 35% improvement. The results suggest new thinking in how to view luck and are intriguing to behavorial psychologists.
“Our results suggest that the activation of a superstition can indeed yield performance-improving effects,” says Lysann Damisch, co-author of the Cologne study, set to be published in the journal Psychological Science. The sample size, just 28 university students, was small, but the effect was big enough to be statistically significant.
Believing in their own good fortune can help people only in situations where they can affect the outcome. It can’t, say, help people watching a horse race they have bet on.
While the findings have not been published, this study could prompt psychologists to explore ways to tap into people’s belief in good luck. “Simply being told this is a lucky ball is sufficient to affect performance,” Stuart Vyse, professor of psychology at Connecticut College and author of “Believing in Magic: The Psychology of Superstition,” says of the new study.
More Accuracy: Participants who were handed a golf ball and told, ‘Here is your ball. So far it has turned out to be a lucky ball,’ were 35% more likely to make a golf putt than participants who were told, ‘This is the ball everyone has used so far.’.
When Anthony Overfield rides his motorcycle, he carries two passengers on board: so-called gremlin bells. The 46-year-old runs a Web site, New York Biker, and sells merchandise at bike shows statewide. Gremlin bells are his best sellers. Many bikers believe these small brass bells, mounted near the back of his bike, help ward off accidents. “My bike’s in good shape,” he says. “I’m healthy. I haven’t been involved with any altercations with vehicles.” In short, his good-luck charms seem to be working.
Still, people often overestimate how much control they have over a situation. For a 2003 paper, researchers in the U.K. enlisted 107 traders at London investment banks to play a computer game simulating a live stock index. They were told that pressing the letters Z, X and C on the keyboard “may have some effect on the index,” when in fact it didn’t.
Nonetheless, many traders had an illusion of control. This characteristic could have detracted from their job performance. Traders in the study who held the strongest false belief in control had lower salaries in real life, suggesting that excessive belief in their own control of “luck” may have hurt their trading decisions.
“The idea that wearing a red shirt, saying some sort of incantation or prayer or carrying a lucky charm will bring good luck is very appealing because it gives people the illusion that they have some degree of control over future events in their lives,” says Peter Thall, a biostatistician at the University of Texas. “The painful truth is that we have little or no control over the most important events in our lives.”
Better Memory: with their ‘lucky charms’ on hand performed significantly better than those separated from their charms. Moreover, participants with their lucky charms reported that they felt 30% more capable than participants without the charms.
Mathematicians have demonstrated the role that randomness plays in life—”there are no long-term successful craps players,” says Harvey Mudd College mathematician Arthur Benjamin.
But don’t tell that to the people who believe they can shape their own luck. They’re well represented in games of chance, such as lotteries and casinos, and will be out in force at Saturday’s Kentucky Derby, in which a favorite is named, what else, Lookin At Lucky.
On a recent rainy Sunday afternoon at Aqueduct Race Track in Queens, N.Y., Dennis Canetty was wearing a brown suit. Not an everyday, run-of-the-mill, ordinary brown suit. The retired Wall Street trader, age 61, was sporting his lucky brown suit to help the horse he co-owns, Always a Party, win the second race. The power of the suit is real and proven: Mr. Canetty was wearing it at the Preakness Stakes two years ago when Macho Again, another horse he co-owns, finished second as a 40-to-1 long shot.
“It’s silly,” he said a few minutes before race time. “My wife thinks I’m nuts.”
Even some otherwise calculating mathematicians hold irrational beliefs about luck. “I tell my class, ‘Don’t bother entering sweepstakes; it’s so unlikely you’re going to win,” says Joseph Mazur, a mathematician at Marlboro College and author of the book “What’s Luck Got to Do with It?” coming out in July. But then his wife entered him in a sweepstakes and he won $20,000.
More Persistence: In an anagram game, in which participants had to make as many words as possible from a string of eight letters, participants with their lucky charms set higher goals (16 more words) and persisted longer (nearly 5½-minutes longer) than participants whose lucky charms had been removed.
“There I was for months afterwards, entering every sweepstakes contest I could find,” he says. It was futile—he never repeated.
Investors also are prone to superstitions. For example, during an eclipse, which many cultures view as a bad omen, major U.S. stock-market indexes typically fall, according to research conducted by Gabriele Lepori, assistant professor of finance at Copenhagen Business School in Denmark. This effect persists even after controlling for economic news and long-term trends. And the indexes usually bounce back soon afterward.
Dallas Mavericks owner Mark Cuban, known for basing personnel decisions on statistics, notes with bemusement the superstition of some of his highest-paid employees. “Every locker room has a comical procession of superstitions,” he said in an email. “We have things based on time, on speech intonations and on specific conversation exchanges. If you look at the introductions of any NBA team and what the players do, you have an anthropologist’s dream.”
But at Times False Confidence: In a stock-market simulation, 107 traders were told that pressing the letters Z, X and C on a keyboard ‘may have some effect on the index,’ when in fact it didn’t. Traders in the study who held the strongest belief that the keys made a difference had lower salaries in real life, suggesting that ‘luck’ may hurt their trading decisions.
But Mr. Cuban is sticking with his stats. “When it’s all said and done, it’s about performance and data,” he said. “Guys will change their superstitions, but the numbers don’t lie.”
Still, he says he has some superstitions of his own to give his Mavs a boost, “but there is no chance I tell you; that kills them.” These may not have helped his team in the playoffs: Dallas trails San Antonio, three games to two.
And did Mr. Canetty’s lucky brown suit prove to be lucky? His horse, Always a Party, was bumped early in the race and jockey Channing Hill went flying. “I threw the suit away,” Mr. Canetty said on Tuesday. “I’m not wearing that suit anymore.” For the next race, “I’ll try out a new suit, and see if it brings better luck.”
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Credit: CARL BIALIK : The Wall Street Journal
May 11, 2010
Posted by peterhbrown |
Books, Cognition, Positive Psychology, research | Connecticut College, Golf, good luck, Health, luck, lucky, magic, Positive Psychology, psychology, research, Social Sciences, superstition, University of Cologne |
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Peter H Brown Clinical Psychologist 