Key Takeaways: Self-Regulation学习要点：自我调节

Learning Objectives 学习目标

• Explain the nature of self-regulation.
  解释自我调节的本质。
  • Explain the practical implications of self-regulation.
    解释自我调节的实际意义。
  • Use regulatory focus theory to predict the emotional consequences of failing at self-regulation.
    运用监管焦点理论来预测自我调节失败的情感后果。
• 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。
• Explain how the resource depletion model relates to the concept of willpower.
  解释资源耗竭模型与意志力概念之间的关系。
  • Describe the resource depletion model of self-regulation.
    描述自我调节的资源耗竭模型。
  • Explain criticisms of the resource depletion model.
    解释资源耗竭模型的批评。

Key Terms 关键词

Here are the key terms from this module:
以下是本模块的关键术语：

• Delayed gratification: the result of self-regulation in which people choose to forgo an immediate reward for a larger reward in the future.
  延迟满足：人们为了未来的更大回报而放弃即时奖励的自我调节的结果。
• Focal goal: a specific, personally important goal that we are focused on pursuing.
  焦点目标：一个具体、对我们个人重要的目标，我们专注于追求。
• Goal shielding: a phenomenon in which an activated goal inhibits other goals so that the activated goal can be pursued without interference from other goals.
  目标屏蔽：一种激活的目标抑制其他目标的现象，以便激活的目标可以在不受其他目标干扰的情况下追求。
• Implementation intentions: statements that indicate specific behaviors that will be performed to achieve a goal. They are often phrased as if/then statements that specify plans to be implemented when a roadblock is encountered.
  实施意图：表明为实现目标将执行的具体行为的陈述。它们通常以如果/那么的形式表达，当遇到障碍时指定要实施的计划。
• Meta-analysis: a type of scientific evaluation that looks at all of the published articles on a particular topic and combines them into a single statistical analysis to determine whether there is evidence for an effect across the large body of studies that were analyzed.
  Meta 分析：一种科学评估方法，它审视特定主题上所有已发表的论文，并将它们合并成一个单一统计分析，以确定在分析的大量研究中是否存在效应的证据。
• Multilab preregistered replication: a type of study in which multiple investigators from around the world combine their efforts and run identical versions of the same study, ideally providing enough data to conclude whether or not a phenomenon truly exists.
  多实验室预注册复制：一种研究类型，其中来自世界各地的多个研究人员联合努力，运行相同研究的相同版本，理想情况下提供足够的数据来得出现象是否真正存在的结论。
• Regulatory focus theory: a theory that people’s regulatory focus—concentrating on either reaching good outcomes (a promotion focus) or avoiding bad outcomes (a prevention focus)—can have implications for the emotions they feel if they fail to achieve their goal.
  监管焦点理论：一种理论，认为人们的监管焦点——专注于实现良好结果（提升焦点）或避免不良结果（预防焦点）——如果他们未能实现目标，可能会对他们的情绪产生影响。
• Resource depletion model of self-regulation: a model of self-regulation that conceptualizes willpower as a limited resource that people can run out of; also called the ego-depletion model of self-regulation
  自我调节的资源耗竭模型：将意志力视为一种有限的资源，人们可能会耗尽；也称为自我调节的 ego 耗竭模型.
• Self-awareness theory: a theory that people can be in one of two states of self-awareness: one in which they are focusing their attention on their own behavior and comparing it to their standards (called high self-awareness), or another in which they are directing their attention outward, away from themselves and their standards (called low self-awareness).
  自我意识理论：一种理论，认为人们可以处于两种自我意识状态之一：一种是在关注自己的行为并将其与自己的标准进行比较（称为高自我意识），另一种是将注意力转向外部，远离自己和自己的标准（称为低自我意识）。
• Self-regulation: the control of one’s thoughts, feelings, and, especially, behaviors to achieve a long-term goal.
  自我调节：控制自己的思想、情感，尤其是行为，以实现长期目标。
• Willpower: a strong desire for meaningful behavioral change that determines the success of self-regulation. Willpower is widely understood to be a resource that can be depleted with each use.
  意志力：对有意义的行为改变的强烈愿望，决定了自我调节的成功。人们普遍认为意志力是一种随着每次使用而可能耗尽的资源。

Key Takeaways 关键要点

Here are the key takeaways from this module that will help you as you prepare for the Module Quiz:
以下是本模块的关键要点，这些要点将帮助您在准备模块测验时：

• Self-regulation is the process of controlling our thoughts, feelings, and behaviors to achieve a desired goal. 
  自我调节是指控制我们的思想、情感和行为以实现一个期望目标的过程。
  • Self-regulation includes the ability to delay gratification, or forgo short-term rewards for long-term goals.
    自我调节包括延迟满足的能力，或者为了长期目标而放弃短期奖励。
  • There is evidence to suggest that the ability to effectively self-regulate is associated with many positive outcomes in life. For example, children who demonstrated better self-regulation in the marshmallow studies grew up to exhibit better mental and physical health, social skills, and academic and professional achievement.
    有证据表明，有效自我调节的能力与生活中许多积极结果相关。例如，在棉花糖实验中表现出更好自我调节能力的儿童长大后表现出更好的心理健康、身体健康、社交技能以及学术和职业成就。
• According to regulatory focus theory, people can either emphasize seeking good outcomes (a promotion focus) or avoiding bad outcomes (a prevention focus).
  根据监管焦点理论，人们可以强调寻求良好结果（晋升焦点）或避免不良结果（预防焦点）。
  • Promotion-focused people concentrate on the ideal self—the person they want to be—and respond to failure with low-arousal negative emotions.
    以促销为导向的人专注于理想自我——他们想要成为的人——并以低唤醒度的负面情绪应对失败。
  • Prevention-focused people concentrate on the ought self—the standard for themselves that they don’t want to fall beneath—and respond to failure with high-arousal negative emotions.
    预防导向的人专注于“应当自我”——他们不希望跌落其下的标准——并以高唤醒度的负面情绪应对失败。
• The two factors that influence self-regulation are the motivation and the 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。
  • Possessing both motivation and ability to achieve a goal is necessary for successful goal pursuit. Lacking either will likely result in failing to achieve the goal.
    拥有实现目标所需的动力和能力对于成功追求目标至关重要。缺乏其中任何一个都可能导致无法实现目标。
• Goal shielding theory suggests that the activation of a goal (intentionally or by incidental exposure to objects associated with the goal) inhibits other goals, enabling us to focus on the activated goal.
  目标屏蔽理论表明，目标的激活（有意或偶然接触与目标相关的对象）会抑制其他目标，使我们能够专注于激活的目标。
• According to psychological science, there are three steps that can be taken to increase the likelihood that we achieve our goals:
  根据心理学，我们可以采取三个步骤来增加我们实现目标的可能性：
  • Setting goals that are as specific as possible allows us to evaluate and appreciate our progress toward achieving these goals. Also, having clear criteria for reaching a goal helps us track our progress toward the goal more easily.
    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。此外，拥有明确的达成目标的标准，有助于我们更轻松地追踪我们向目标迈进的过程。
  • 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。
• Willpower is considered a limited resource that we use to successfully self-regulate. People’s general understanding of willpower is that it is a strong desire for change that can influence self-regulation.
  意志力被认为是一种有限的资源，我们用它来成功地自我调节。人们对意志力的普遍理解是，它是一种可以影响自我调节的强烈改变欲望。
• Building upon this general understanding of willpower is the resource depletion model of self-regulation. 
  基于对意志力的这种一般理解，是自我调节的资源耗竭模型。
  • This model theorizes that we have a limited pool of self-regulatory resources, that this pool drains as we engage in self-regulation, and that tasks requiring willpower become difficult or impossible once this pool is depleted. 
    这个模型认为，我们有一个有限的自我调节资源池，这个池子在自我调节过程中会耗尽，一旦这个池子耗尽，需要意志力的任务就会变得困难或不可能。
  • Experiencing positive emotions may restore willpower, and perceiving tasks as fun rather than as work may protect willpower from being depleted in the first place.
    体验积极的情绪可能恢复意志力，将任务视为乐趣而非工作可能保护意志力免于最初就被耗尽。
• There is some debate about the accuracy of the resource depletion model.
  关于资源耗竭模型的准确性存在一些争议。
  • Several meta-analyses combined the results of multiple published self-regulation studies and showed that resource depletion is a real phenomenon—but another meta-analysis combined both published and unpublished self-regulation studies and demonstrated that resource depletion does not exist.
    几项荟萃分析结合了多个已发表的自我调节研究的结果，表明资源耗竭是一种真实现象——但另一项荟萃分析结合了已发表和未发表的自我调节研究，证明了资源耗竭并不存在。
  • A multilab preregistered replication involving dozens of labs and thousands of participants failed to show support for the resource depletion model.
    数十个实验室和数千名参与者参与的跨实验室预注册复制研究未能支持资源耗竭模型。
  • The general consensus is that the phenomenon of resource depletion exists, but with the caveat that people may have multiple pools of self-regulatory resources to draw from and that more research is needed.
    普遍认为资源枯竭现象存在，但前提是人们可能有多个自我调节资源池可供利用，并且需要更多研究。
• Overall, psychology is a constantly evolving field in which no scientific question is ever truly settled.
  总体而言，心理学是一个不断发展的领域，其中没有任何科学问题真正得到解决。

Now that you’ve finished reviewing these key takeaways, you can go back and look over the material from this module or move on to take the Module Quiz. Remember to use the information you just learned when you study for the quiz. Good luck!
现在你已经完成了这些关键点的回顾，你可以回到这个模块的资料中复习，或者继续进行模块测验。记得在准备测验时使用你刚刚学到的信息。祝你好运！

Source: https://www.coursera.org/learn/psychology-of-the-self/supplement/HUKu1/key-takeaways-self-regulation