Module 06 · Course Summary
Key Takeaways学习要点：自我调节策略
Learning Objective 7: Describe how to improve your self-regulation. 学习目标 7：描述如何提高自我调节能力。
After finishing this course, you should be able to:
完成这门课程后，你应该能够：
- Describe how to improve your self-regulation.
描述如何提高自我调节能力。- Generate examples of ways to successfully self-regulate.
生成成功自我调节的例子。 - Apply the recommendations for improving self-regulation to your life.
应用自我调节改进建议到你的生活中。
- Generate examples of ways to successfully self-regulate.
Learning Objective 7 Takeaways 学习目标 7 要点
- The two factors that influence self-regulation are motivation and ability to achieve a focal goal over other goals.
自我调节的两个影响因素是动机和实现焦点目标的能力，超越其他目标。 - Goal shielding theory suggests that the activation of a goal that we want to pursue also inhibits other goals, shifting our focal goal even outside of conscious awareness.
目标屏蔽理论表明，我们想要追求的目标的激活也会抑制其他目标，甚至将我们的焦点目标转移到意识之外。 - According to psychological science, three strategies can be used to enhance self-regulation:
根据心理学，可以使用三种策略来增强自我调节：- Setting goals that are as specific as possible allows us to evaluate and appreciate our progress toward achieving these goals.
设定尽可能具体的目标，使我们能够评估和欣赏我们实现这些目标的过程。 - Monitoring our own behavior allows us to compare our behavior with the actions required to reach our goals. Effective self-monitoring involves harnessing self-awareness theory, which supports the idea that being in a state of high self-awareness improves self-regulation (with the caveat that heightened self-awareness can maximize negative emotions if goals are not achieved).
监控我们的行为使我们能够将我们的行为与实现目标所需采取的行动进行比较。有效的自我监控涉及利用自我意识理论，该理论支持这样的观点：处于高度自我意识的状态可以提高自我调节能力（前提是如果目标没有实现，增强的自我意识可能会最大化负面情绪）。 - Creating implementation intentions allows us to define the specific behaviors required to achieve a particular goal. The most effective implementation intentions follow an “if/then” format and involve a plan for how to get back on track when roadblocks are encountered.
制定实施意图使我们能够定义实现特定目标所需的具体行为。最有效的实施意图遵循“如果/那么”格式，并涉及在遇到障碍时如何重新回到正轨的计划。
- Setting goals that are as specific as possible allows us to evaluate and appreciate our progress toward achieving these goals.
Source: https://www.coursera.org/learn/psychology-of-the-self/supplement/w2E4H/key-takeaways