Week 13

POLITICS
Kendall (1998) defines politics as a social institution through which power is acquired
and exercised by people in groups. “Man in nature is a political animal.” Politics serves as a
mechanism by which individuals develop power and understand the proper functioning of a
democrat. According to Stevens, Anglin, and Jussim (2015), politics is a central component of
their identity. (Chapter 9)Political Self and Being Filipino.pptx, n.d.)
Political self organizes one’s beliefs, attitudes, and affiliations and aids in processing
politically relevant information. Political self constitutes knowledge about the constitution,
government, and governance. Political self exemplifies the people's ideals and aspirations,
embodies the rules and principles of the state, and determines the status and power of the people.
Political is often defined by citizenship. (Chapter 9)Political Self and Being Filipino.pptx, n.d.)
(It constitutes knowledge about the Constitution government, n.d.)

Origin of Political Self

 Family. The family has a hierarchical structure, that is, through a hierarchy of
positions, status, and power. For example, the parent acts as a leader and establishes
rules to maintain order in the family. The parent’s show of power can lead to the
development of the political self and identity.

 School. The school’s responsibility is to teach moral, spiritual, and political values
that will help students become patriotic and morally upright citizens through subjects
such as UTS, GMRC, and ROTC. Like family, teachers act as leaders in a classroom
that sets the rules and regulations to maintain order in class. (Chapter 9)Political Self
and Being Filipino.pptx, n.d.)

 Religious Affiliation. Religious affiliation helps shape the ideals of citizenship and
democracy through religious teachings, values, and traditions.

 Peers. Interaction with peers encompasses and emphasizes the equal distribution of
power, rights, and privileges among the group members. (Understanding the Self GE
UNDERSTANDING THE SELF FINALS, n.d.)

 Mass Media. Mass media is the key source of information on politics.

Theories of Political Self

 Social learning theory – A person can acquire learning through observation and
imitation. Observation and imitation are essential in a process known as political
 socialization. Political socialization is the lifelong process by which individuals gain
knowledge about politics.

 Cognitive theory – Cognitive theory suggests that individuals' mental activities (e.g.,
knowledge, perceptions, and ideas) are important determinants of behavior (e.g.,
political attitude). “For example, individuals interpret the meaning of politics and
then choose and decide the actions they will make.” (Theories of Political Self
According to the social, n.d.)

 Theory of symbolic interaction – This theory suggests that behavior is the product
of communication, meaning, and symbols. People give meanings to symbols and
express these meanings through language communication. For example, children
develop their political attitudes according to the symbols and meanings that their
parents communicate with them. (Theories of Political Self According to the social,
n.d.)

 Theory of political participation – This theory is defined as the citizen’s action or

activities anchored in politics. The extent and scope of political participation may be
an important criterion for assessing the value or quality symbols and meanings people
ascribe to politics. An example of these actions/activities is allowing an ordinary
Filipino citizen to participate in the policy and decision-making process regarding the
country's policies, in line with the democratic nature of the Philippine society.
(Theories of Political Self According to the social, n.d.)

BEING A FILIPINO
Objectives:

 develop a Filipino identity

 identify different Filipino values and traits
 reflect on your selfhood relative to your national identity

Who are the Filipinos?

 Since President Corazon Aquino until the present administration under President Rodrigo
Duterte, the Filipinos became highly vigilant and watchful to safeguard the democratic process in
the government and communities. The people’s assertions to peaceful and assertive means of
participation in democratic election and representation are healthy indications that the Filipinos
have matured their quest for genuine independence.

DEMOCRACY
The awareness and understanding of the self and community are the foundation of
democratic practice and its result.

 Attributes of democracy:
 People empowerment
 Consultation
 Popular decision making
 Total development
 Delivery of service
 Fair and partial system of justice
 Accountability of public officials
 Promoting respect for rights
 Concern for their welfare
 Unity
 Justice and equality

ESTABLISHING DEMOCRATIC CULTURE

Democracy is a government in which the supreme is vested in the people's exercised
directly or indirectly through a system of presentation, generally involving periodically held free
elections. Although democracy has several flaws, it also uniquely possesses several features that
most people – whatever their basic political beliefs – would consider desirable. (Political Self[1]
[nl2zzyk2o5l8], n.d.)
Examples:

1. Democracy helps prevent cruel and vicious autocrats fr a ruling.

2. It fosters human development, including health education, personal income, and
any other indicators, more fully than other forms of government do.
3. Democracy helps protect fundamental individual rights and interests.
4. Democratic societies provide people the maximum opportunity to take moral
responsibilities for their choices and decisions.
5. Democratic societies offer a relatively high chance of political equality.

(lack of discipline characterized by our idiomatic, n.d.)

Technically, according to the 1987 Philippine Constitution, Filipino citizens are “those
whose father or mothers are citizens of the Philippines,” “those born before January 17, 1973,”
“of Filipino mothers,” and those “who elect Philippine citizenship upon the law.” Culture and
history have significantly influenced the manner Filipinos learn, live, and behave to date.

Filipino Traits and Values

The Philippines is a lush island paradise famous for its grandiose mountain views,
beaches, and rich and diverse culture changing from province to province. Tagalog phrases
include “mabuhay,” “salamat,” “po,” and “opo.” (423604607-Political-Self-and-Being-a-
Filipino.pdf, n.d.)

 Filipino hospitality – Filipinos welcome their guests and tourists as if they are their
brothers and sisters by always making them feel at home. Filipinos will bring out
their best sets of plates for their honored guests and would even go as far as spending
a lot of money and going into debt to satisfy them. (423604607-Political-Self-and-
Being-a-Filipino.pdf, n.d.)
 Respect for elders – Filipinos greet their elders by kissing their hand. Tagalogs do
this while saying “Mano po!” and constantly using “po,” “opo,” “ate,” “kuya,” “lolo,”
and “lola.”
 Close family ties – Filipinos maintain a tight relationship with their family regardless
of whether they are old enough and already have their own families. Filipinos are also
fond of family reunions during birthday, holidays, and fiestas.
 Cheerful personality – Filipinos have a habit of smiling and laughing. Filipinos
smile when they are happy, sad, or occasionally even when angry. Smiling has been a
coping mechanism for many Filipinos, especially during trying times and calamities.
 Self-sacrifice – Filipinos go out of their way to extend their help to friends, families,
and loved ones. OFW sacrifices considerably, which is why they are considered
modern-day Filipino heroes. Occasionally, the eldest among the children of the
family would give up their studies to work and provide for the rest of the family and
 provide for the education of his or her siblings. (Self Sacrifice Filipinos go out of
their way to extend, n.d.)
 Bayanihan – Bayanihan is the spirit of giving without expecting anything in return.
Filipinos are always ready to share and help their friends and loved ones who are in
need. In calamities, bayanihan is shown by Filipinos.
 “Bahala na” attitude – This is the Filipino version of the famous line “hakuna
matata” from the movie Lion King means “no worries.” This phrase is said to have
originated from “bathala na,” where “bathala” means “god.” (The Political Self and
Being Filipino.pptx, n.d.)
 Colonial mentality – Colonial mentality indicates the lack of patriotism and the
attitude of Filipinos that favor foreign products more than the local ones.
 “Maňana” habit – “Maňana” habit is the Filipino term for procrastination.
“Mamaya na” means doing things that could have been done in the present yet
executed at a later time.
 “Ningas kugon” – “Ningas kugon” is the attitude of eagerly starting things but
quickly losing eagerness soon after experiencing difficulty as fast as the fire has
ignited. Laziness is a common problem among Filipinos, as shown by the fictional
character “Juan Tamad.”
 Pride – Most Filipinos hold on to their pride as if this is more precious than keeping
a good relationship with family and loved ones. Filipinos find it hard to apologize.
(Self Sacrifice Filipinos go out of their way to extend, n.d.)
 Crab mentality – Crab mentality is a toxic trait among Filipinos. One person resents
another person's achievement instead of feeling happy for them; thus, they pull each
other down and ruin each other’s reputation.
 Filipino time – Filipino times indicates the habit of Filipinos of arriving late for
commitments. Filipinos tend not to observe punctuality altogether.

FILIPINO MARKERS
The following are constant reminders of our nationality:

1. Proverbs/salawikain – Proverbs/salawikain are sayings that convey a lesson and

reflect Filipino practices, beliefs, and traditions. Damiana Eugenio is regarded as
the mother of Philippine Folklore.

The six categories of proverbs are as follows:

1. proverbs expressing a general attitude toward life and laws that govern life,
2. ethical proverbs recommending certain virtues and condemning certain vices,
3. proverbs expressing a system of values,
4. proverbs expressing general truth and observations about life and human nature,
5. humorous sayings, and
 6. miscellaneous proverbs.

2. Superstitions – Filipinos also subscribe to their own set of superstitions passed

down from generation to generation. An example of the superstitions of Filipinos is
that a woman who sings while cooking will end a spinster.

3. Myths and legends – Due to the Philippines’ rich culture and history, numerous
myths and legends about things that are beyond one’s imagination have appeared.

4. Heroes and icons – Heroes serve as a reminder of true patriotism and nationalism
as they have sacrificed their lives for the sake of their country’s freedom and
progress. (Self Sacrifice Filipinos go out of their way to extend, n.d.)

HOW TO BE A GOOD FILIPINO:

1. Be an active Filipino citizen – A good Filipino citizen should be aware of the

current events and participate in government programs that aim for its country’s
progressions and development. You can also become an active citizen by
exercising your right to vote.

2. Study the Philippine history – One should study Philippine history to understand
the events of the Philippine history completely.

3. Support local products – Supporting our local products display our creativity,
innovativeness, and resourcefulness.

4. Speak Filipino languages – Speaking our native Filipino languages (Tagalog,

Waray, Kinaray-a, and others) serves as a unique identifier of being a Filipino.

5. Do not spread fake news and be democratic in engaging with dissent – This
behavior should be practiced to sort out everything that one reads before actually
believing it and spreading it. Think before you click!

Week 14

“How can we expect others to keep our secret if we cannot keep it ourselves”
Francoise de la Rochefoucauld
Direct Quote:
“Social media is a term for numerous technologies that allow instantaneous communication,
status updates, and social networking among individuals. Social media platforms at present
include text messaging via cellular phones and social networking sites, such as Facebook. The
use of social media by the youth (preadolescents and adolescents) continues to increase
worldwide on a yearly basis. The youth in nearly every country uses social media to maintain
nearly constant contact with their friends. Given the importance of social media and friendships
to the youth, this review examines the effect of social media on the emotional experiences of the
youth. Social media can have a positive influence upon loneliness, intimacy, and relationship
maintenance during adolescence. However, adolescents also experience relational issues via
social media and are more reckless online than in real life. Social media, particularly Facebook,
may have positive and negative effects on mood symptoms and other mental disorders. Social
media may play a role in identity formation by allowing young users to experiment with different
behavior and interactional styles. The effects of social media may lead to more positive
outcomes for boys than for girls. A research on social media use during preadolescence is
needed because existing works largely targeted adolescents. Further research should also be
conducted with potential mediators between social media and well-being (e.g., friendship).”
(Wood, Bukowski, & Lis, 2016)

The digital self is the aspect of the self that is expressed or shared with others through online
interactions on the Internet, specifically on social networking sites.

Self-presentation refers to an individual’s attempts, whether conscious or unconscious, to

control how he projects himself in social interactions. Self-presentation is the process of
controlling how one is perceived by other people and the key to relationship inception and
development.

Which generation are you?

 Gen Z/iGen – born: 1996–2011; age in 2017: primary, tweens, and teens
 Millennials/Gen Y – born: after 1980; age in 2017: 22–mid-30s
 Gen X – born: 1965 to 1980; age in 2017: mid 30s–50s
 Baby boomer – born: 1946–1964; age in 2017: 51–69
Generation of Digital Natives

 A total of 85% of the youths in the NCR own a cellphone. In addition, teens access
the Internet from mobile devices/smartphones.
 A total of 92% of the youths in the NCR use the Internet, 90% of which have at least
one account on social networking sites.
 The youths in the NCR spend an average of 10 hours a week on the Internet.

Effects of Online Interaction on Self:

 draw people away from meaningful and intimate communication with families and
friends
 limit face-to-face interaction with other people.
 false information/fake news
 identity theft
 cyberbullying
 comparison of yourself to others
  may lead to depression
 Positive impact on mental health: creativity, knowledge sharing, web connectivity,
and social marketing
 Negative implications for mental health: profile updates, depression, and insomnia
 Impact of social media:
o Self and social development – social connections, belongingness, identity
creativity, and community (political) engagement
o Access to information – resources, information and support for
schoolwork, and seeking health information, as well as misinformation
and risks (self-harm)
o Risks – privacy issues, cyberbullying, body image issues, sexualization,
and depression
 Fear of missing out (FoMO) – “the uneasy and sometimes all-consuming feeling that
you are missing out – that your peers are doing, in the know about, or possession of
more or something better than you.” (Dykman, 2012) Under this framing of FoMO,
nearly three-quarters of young adults reported they experienced this phenomenon.
 Your brain on the smartphone is not so smart – notifications, texts, “likes,” and new
information on your feed are inherently rewarding and addictive via the action of
dopamine in your brain. The mere presence of a smartphone in your environment
reduces cognitive attention and capacity. Long and late-night exposure to the blue
light that the smartphone screen emits disrupts melatonin production and circadian
rhythms.

The Anti-Discrimination Act aims to protect the rights and welfare of the LGBTQ+ community
in the Philippines.

The Data Privacy Act of 2012/Republic Act 10173 aims to protect the people from the
invasion of privacy.
IDENTITIES:

 Online identity – the sum of all our characteristics and our interactions.
 Partial identity – a subset of characteristics that make up our identity.
 Persona – the partial identity we create that represents one’s self in a specific
situation.

For anything we post online, we should consider public regardless of how private it is.
Personal identity – the interpersonal level of the self that differentiates the individual as unique
from others.
Social identity – the level of self wherein the individual is identified by his or her group
memberships.

Self-Sharing in Cyberspace
According to Belk’s (2013) “Extended Self in a Digital World,” sharing itself is not new and has
arguably been around as long as humankind. However, digital devices help us communicate
more and in a broader manner than ever before.

In older family albums, the photographer is often not shown in the album (Mendelson and
Papacharissi 2011), whereas with arm’s length photos, they are included. As indicated by
Schwars (2010), we have entered an unprecedented era of self-portraiture.

With blogs and webpages, this shift led to greater self-reflection and more digital bits of the
extended self to represent us, occasionally with multiple daily updates. Hence, researchers
became concerned with actively managing identity and reputation and warn against the
phenomenon of “oversharing.”

FOUCAULT’S VIEW

Why confess to unseen and anonymous people online?

 In Foucault’s (1978,1996) view, confessing our secret truths feels freeing, even as it
binds us in a guilt-motivated self-governance.
 Augustine and Jean-Jacques Rousseau reinforce this imperative for self-confession in
an earlier era, similar to the function of online diaries and blogs at present.
 However, the Internet has made once-private confession considerably public.
 “Technologies of the Self,” through which we seek to purge and cleanse ourselves.
 Exomologesis or “publishing oneself” became easier to accomplish.
 Despite the tension between privacy and potential celebrity, our online confession is
also part of the “self-therapeutic” aspect of sharing.

NEEDED EXTENDED SELF UPDATES DUE TO SHARING

  Self-revelation – Not only an inward turn in self, that is, consciously crafting our
autobiographies, exists (Zhao 2005); an outward turn in presenting these self-displays
is also present. “Ego searching” is looking for information about themselves.

 Loss of control – What was once private is now more likely to be public? We may
exercise self-control, but it is far harder to control all-out digital self-representation.

 Shared digital possessions and aggregate self – In the digital realm, we are part of
imagined communities whose members may not be personally known aside from
their pseudonyms and online contributions (Born 2011). Pirated music is a case
point of profile sharers who jointly assemble and share ownership of a set of musical
files.

 Shared sense of (cyber) space – Consider cyberspace as a public place. The whole
point of Web 2.0 and most digital devices is to facilitate access and information.
“Reworldling” means taking us out of the constraint of our physical space and
providing us with new abilities, that is, “the ability to remodel the virtual
environment extends the identity project far beyond the body.” In reworldling, we
experience the transcendence of the body, time, and space. This aestheticization of
life takes place online as the participants soak in the digital spectacles in “window
shopping” for real-world goods. “Third places” is a place that is neither the first place
of home nor the second place of work at which people hang out, enjoy themselves,
and feel accepted (e.g., pubs, cafés, and coffee shops) where regulars get to know,
accept, and support one another.

GENDER AND SEXUALITY ONLINE

According to Marwick (2013), while the terms “sex,” “gender,” and “sexuality” are often
thought of as synonymous, they are actually relatively distinct.

Sex is a biological state that corresponds to what we might call a “man” or “woman.” While sex
is often explained as biological, fixed, and immutable, it is actually socially constructed (West &
Zimmerman, 1987).
Gender is the social understanding of how sex should be experienced and how sex manifests in
behavior, personality, preference, capabilities, etc. For transgender individuals, understanding
gender is changeable or liminal, which threatens many assumptions that are considered
biological or “natural.” Gender is a system of classification that values male-gendered things
more than female-related ones (e.g., colors, academic departments, electronic gadgets, and
websites). (Taylor & Francis, 2014)

Gender inequality – Heteronormativity is the presumption of heterosexuality unless explicitly

stated. “Technology has been criticized for this male normativity due to the disproportionate
number of men and women involved in technical design and engineering.” (Taylor & Francis,
2014)

Normative gender behavior – This behavior adheres to the dominant understanding of masculine
men and feminine women. Non-normative behavior does not follow these norms.

Sexuality is an individual expression and understanding of desire, often viewed as binary

(homosexual or heterosexual) similar to gender. In reality, sexuality is often fluid. (Taylor &
Francis, 2014)

Queer can be used as an umbrella term for the non-normative expressions of sexuality.
Originally, queer means “strange” or “peculiar.” Unlike “gay or lesbian,” queer rejects the binary
approach to making female or gay/straight identities. (Taylor & Francis, 2014)

ROLE OF CYBER WORLD FOR PHYSICAL WORLD

Cyberworld
“Cyber refers to the characteristics of the culture of computers, information technology, and
virtual reality.” (yadav & Gour, 2014) Collectively, the cyberworld means the world of
computers and communications; it implies today’s fast-moving, high-technology world.

Physical life refers to the life in which we live, that is, the routine life. The circumstances we
face in our life are relevant to physical life.

ROLE OF CYBER WORLD

The cyber world is being involved in our lives considerably; the person being addicted to this
would feel incomplete without it.
Cyberspace

 Cyberspace refers to the virtual computer world and, specifically, an electronic

medium used to form a global computer network to facilitate online communication.
 “Cyberspace allows users to share information, interact, swap ideas, play games,
engage in discussions or socialforums, conduct business, and create intuitive media
among many other activities.” (Nandy, 2020)
 It is an extensive computer network made up of many worldwide computer networks
that use TCP/IP protocol to aid in communication and data exchange activities.
 Cyberspace’s core feature is an interactive and virtual environment for a broad range
of participants.

(What Does Cyberspace Mean?, n.d.)

Cyberculture

 This includes the social conditions brought about by the widespread use of computer
networks for communication, entertainment, and business.
 It is a unique set of habits, values, and other elements of culture that have evolved
from the use of computers and the Internet.
 “Cyberculture or computer culture is the culture that has emerged or is emerging
from the use of computer networks for communication, entertainment, and business.”
(Ma, 2014)
 Internet culture is also the study of various social phenomena that are associated with
the Internet and other new forms of network communication, such as online
communities, online multiplayer “gaming, wearable computing, social gaming, social
media, mobile apps, augmented reality, and texting, and includes issues related to
identity, privacy, and network formation.” (Ma, 2014)
 The study of cyberculture is still an evolving field. The complex relationship between
technology and our use of it is changing the cultural landscape due to this complex
relationship.

Cyber wellness

 Cyber wellness refers to the positive well-being of Internet users and healthy cyber
culture for the Internet community.
 Cyber wellness involves understanding the risks of harmful online behavior and an
awareness of how to protect oneself and others from such behavior.
 It is the recognition of the power of the Internet to affect oneself and the community-
at-large.
  It involves understanding the norms of the appropriate, responsible behavior
regarding technology use and knowledge, skills, values, and attitudes on how to
protect oneself and other internet users in the cyber world.

(Ministry of Education, n.d.)

Week 15
Many believe that the current educational system is leaving a vast number of students behind. It
demands a lot of effort and energy in developing the education sector. However, a central
premise of this monograph is that one part of a solution involves helping students regulate their
learning through effective pedagogy. Consequently, cognitive and educational psychologists
have been developing and evaluating easy-to-use learning techniques to help students achieve
their learning goals. This monograph discusses ten learning techniques in detail and offers
recommendations about their relative utility.

“The only person who is educated is the one who has learned how to learn and change” – Carl
Rogers

What is learning?
Learning is the acquisition of knowledge, skills, and attitudes through experience (Amul 2018).
It leads to personal growth and development. Learning starts from birth and continues throughout
life. We generally learn through observation and imitation.

According to the behaviorists, learning can be defined as relative change in behavior as a result
of practice and experience. Meanwhile, for cognitive psychologists, it is a process that leads to
change as a result of experience.

What happens in the brain during learning?

Neuroplasticity is the brain’s ability to evolve throughout one’s life. Neuroplasticity involves
addition of new neurons and reorganization of information-processing areas.

Ability of brain to change happens in two ways:

1. increase the number of synapses between neurons
2. change in the function and structure of the neurons
Neurons are the basic building blocks of the nervous system that transmit impulses or messages.
What are neurons made of?
● Cell body (soma)
● Dendrites
● Axon

Synapse is a junction that helps transmit impulses or messages to another neuron.

Cerebral cortex
● Cerebral cortex is the wrinkled layer of the brain.
● The process of neuroplasticity generally happens here.
● It is responsible for the most sophisticated information processing in the brain.

The cortex is divided into four lobes:

1. frontal lobe
2. parietal lobe
3. temporal lobe
4. occipital lobe

What is cognition?
Cognition the cerebral processes involved in gaining knowledge and comprehension, including
thinking, knowing, remembering, judging, and problem solving (HealthMeasures n.d.).

What is metacognition?

Metacognition
- Metacognition is the knowledge and understanding of our own cognitive processes.
- Metacognition is thinking about thinking (John Flavell).
- It refers to the awareness of one’s thinking and the strategies one uses to learn.
- The root word “meta” means “beyond.” Thus, metacognition means “beyond thinking.”

Two components of metacognition:

1. Metacognitive knowledge – awareness of one’s own cognitive abilities and

knowledge on cognitive undertakings.
2. Metacognitive regulation – refers to how a person monitor and controls his/her
cognitive processes.

Types of metacognition knowledge

1. Declarative knowledge “person knowledge” or understanding one’s

own capabilities.
2. Procedural knowledge “task knowledge,” including content (what do I
need to know?) and length (how much space do
I have to communicate what I know?).
3. Strategy knowledge “conditional knowledge,” which is one’s ability
to use a strategy to learn information and adapt
these strategies to new situations. This is related
to the age or developmental stage of the
individual.
Source: https://www.learning-theories.com/metacognition-flavell.html

Key Concepts on Knowledge and Thinking

Declarative knowledge is not always accurate because an individual’s self-assessment can be

unreliable.

Procedural knowledge is related to how difficult an individual perceives the task to be and their
self-confidence.
Strategy knowledge – A kindergartener can think of a strategy; however the child needs to be
reminded to utilize them, such as sounding out words when learning to read. By contrast, an
upper elementary student understands this strategy and knows when it will be effective under
different circumstances.

Thinking is a learnable skill that can also be practised, developed, and improved. However,
thinking is not the same as intelligence, which includes being “brilliant” in schoolwork,
gathering considerable information, and being good at speaking in class.

Self-regulated learning is how students systematically direct their thoughts, feelings, and actions
toward attaining their academic goals (Zimmerman).

Components of SRL:
1. Planning – increases efficiency, control, and motivation.
2. Problem-solving – allows students to learn to think and look for solutions when faced with
adversities.
3. Self-evaluation – increases self-awareness that leads to the improved understanding of one’s
own emotions, strength, and weaknesses.

Different learning styles:

1. Visual – learning through imagery and spatial understanding.
2. Aural/auditory – learning through listening to sound and music.
3. Verbal/linguistic – learning through speaking and writing.
4. Physical/kinesthetic – learning through hands-on, tactile interaction.
5. Logical/mathematical – learning through logic, reasoning, and systems.
6. Social/interpersonal – preference for learning in groups or working with other people.
7. Solitary/intrapersonal – preference for learning alone via self-study.

How to develop metacognitive and self-regulated learning behavior:

1. Set your short- and long-term academic goals.
2. Make a self-help plan.
3. Monitor your academic performance and progress.
4. Reflect.

Setting goals for success

“If you plan on being anything less than you are capable of being, you will probably be
unhappy all the days of your life” – Abraham Maslow

Goal is the object toward which the behavior is directed, generally within a specified period of
time. According to IO Psychology, goal is what the individual is consciously trying to do.
According to Edwin Locke & Gary Latham, goal directs attention, effort, and actions.

Two categories of goals:

1. Short-term goal – can be achieved in a day, weeks, or year.
2. Long-term goal – generally achieved over a year or more.

Factors that may influence goals:

1. Values – can be the basis to what is desirable, correct, and good. It directs the behavior.
2. Needs – motivation that is generally aroused by a need for lack of something that may
propel a person to act.

Drive reduction theory – Humans are motivated to satisfy needs to maintain homeostasis or
internal equilibrium

MINDSET AND EFFICACY

Self-efficacy is the person’s belief that he can successfully perform behavior that will produce
the desired effects. According to Albert Bandura, self-efficacy plays a central role in people’s
thoughts, motivations, and actions.
1. Fixed mindset – people believe that their basic qualities, such as intelligence or talents, are
simply fixed traits. They worry about making mistakes.
2. Growth mindset – people believe that their most basic abilities can be developed through
dedication and hard work. They understand that mistakes and effort are critical to learning.

Theory of hierarchy of needs

Goal setting is the process of enhancing the work performance of individuals. For goal setting to
be successful, goals should be SMART (Michael G. Aamodf):
· Specific – state what you will do by using action words.
· Measurable – provide a way to evaluate. Use metrics or data targets.
· Attainable – can be accomplished and within your scope.
· Relevant – make sense within your job function and improves your studies in some way.
· Timely – state your deadline. Be specific with the date or timeframe.

Rules of goal setting

1. Set goals that motivate you.
2. Set SMART goals.
3. Write your life goals – prioritize!
4. Develop an action plan for your future.
5. Start working toward your life goals.
6. Your goals should be personally important to you.
7. Goals must be clear and well-defined, wherein the degree of your success can be measured,
is attainable, and has a timeframe.
8. Make a list of your goals, prioritize items, and discard the unimportant ones.
9. Write the steps to attain your goals.
10. Do not just think smart; you have to take action to move forward.
Week 16
Setting goals is an essential part of any career and is especially important in sales (The Top 10
Things Successful People Do Differently Than The Average Joe, n.d.). Your goals tell you what
you want to achieve in a specific timeframe. Over the years, we have seen many professionals
(e.g., sellers, managers, and companies) get goal planning, action planning, and commitment to
execution right. We have also seen many fall short.
Those who fall short tend to do so in three common ways:

1. Action plans to achieve goals are not concrete.

2. Habits and behavior toachieve different results are not outlined.
3. They did not analyze where time should be spent to achieve goals.

For the first point, once you define your goals, you need a clear path to achieve them. Map out
how you will achieve your goals with a concrete action plan. Only when you are clear on the
actions you must take to reach your goal will you give yourself a fighting chance of achieving it.
Habit change is also an essential part of success but is rarely addressed. If you keep doing the
same things, then you will keep getting the same results. As Albert Einstein said, “the definition
of insanity is doing the same thing over and over again but expecting different results.”
If you achieve your goals, then you must do things differently. This practice requires changing
your behavior and often changing bad habits that derail your focus, priorities, and ultimately
your results.
Finally, you need to be mindful of how you spend your time. Use it on activities that are most
likely to generate an outsized return. Once you have chosen where to spend your time, you need
to avoid distractions and maximize your output per work hour.
Goal - The object of a person’s ambition or effort; an aim or desired result.
Why should we set goals?
  establish the ultimate destination
 identify the path you can take to get there
 know when you have arrived at your goal

(The Power of Formal Goal Setting, n.d.).

"The person who starts going nowhere generally gets there." – Dale Carnegie.
Why is formal goal-setting necessary?

 Goals increase the levels of performance by an average of 16%.

 Goals can help monitor and improve your performance.
 Goals can improve the quality of your practice and play by replacing boredom with a
challenge.
 Goals can help you replace fear/tension with focus.
 Goals can help sustain motivation during slumps, injuries, or a long career.
 Goals assists in confidence development.

(Goal Setting, 2012)

SMARTER Goals

 Specific – the goal must be clear.

 Measurable - objectively prove that you have met the goal.
 Adjustable – if you achieve the goal sooner than anticipated, you can increase the
intensity or scale it down.
 Realistic – believe that you can do it.
 Time-bound – set a realistic date to meet the goal.
 Exciting – it will be fun.
 Rewarding – see the reward for achieving this goal

(Goal Setting, 2012)

Example of a SMARTER Goal - “To lower my handicap factor from 3.5 on June 1 to 1.0 by
September 15 and qualify for the club championship (The Power of Formal Goal Setting, n.d.).”
Types of Goals

 outcome goals
 physical performance goals
 mental performance goals
 balance goals

“All goal performance starts with clear goals” - Ken Blanchard.

Outcome Goals

 Focus on results or outcomes

 Serve as a guide toward your overall objectives
 Examples of outcome goals:
o number of wins
o stroke average
o order of merit ranking
o team selection
 They should be kept in their rightful place, that is, “away from the course."
 Focusing on these goals during play or practice can negatively affect your
performance.
 The mind needs to be quiet and clear of outcome thoughts to perform at the peak of
the course.
 Remember, you do not always have control over outcome goals. You can have your
best tournament ever, and someone else can still beat you.
 Establish one or two “dream” goals that motivate individuals to do impossible things

(Goal Setting, 2012)

Physical Performance Goals

 Physical performance goals define the physical/technical skills you want to improve
to accomplish your outcome goals.
 It helps you practice and train with a purpose

(Goal Setting, 2012)

 Examples of physical performance goals:

o Develop an improved short game – lower s.g. handicap to 0 by July 31
o Improve accuracy off the tee – hit an average of 10 fairways in 2007
o Hit greens in regulation – 10.5 greens per round in 2007
o Learn the knockdown shot
o Improve clubface position at the top of the swing
o Improve my cardio to improve endurance on the back nine and the beep
test score from 8 to 10

(Goal Setting, 2012)

 Consult your coach and outline your strategy for achieving each stated physical
performance goal(Goal Setting, 2012).
 For example, the strategy to improve your bunker play may be to have a coaching
session to ensure that your fundamentals, equipment, and technique are sound. Then,
 practice three times per week until you hole five sand shots each time(Goal Setting,
2012).

Mental Performance Goals

 Your mental performance goals describe the intellectual skills you will be committed
to strengthening to achieve your outcome goals (Goal Setting, 2012).
 Mental performance goals should be your primary focus during competition.
 They allow you to “stay in the present” and play each shot as an island unto self(The
Power of Formal Goal Setting, n.d.).
 Be specific; have mental performance goals for each round.
 Examples of mental performance goals for each round:
o establish a written game plan, complete with targets for every competitive
round, and stick to it regardless of the outcome
o Use deep breathing and other relaxation techniques to manage my tension
when under pressure
o Not react to terrible shots
o Consistently use my mental preshot routine
o To see the target 80% of the time

(Goal Setting, 2012)

 Consult your coach and outline your strategy for achieving mental performance goals.
 For example, the strategy to improve your tension control might be to have a session
with a sport psychologist to learn a new relaxation technique and then practice
weekly during training sessions.

Balance Goals

 Goals should be set to maintain quality time for all critical areas of your life.
 Lifestyle/relationship management is an essential component of planning for peak
performance.
 A recommended guideline is as follows:
o school and golf – 65%
o relationship – 5%
o personal – 10%
o family – 10%
o friends – 10%

Goal Vectors

 Imagine your goal as a “vector.”

 Now is the starting point.
 Your ultimate goal is at the end of the vector.
  What steps do you have to take?
 Breakup the steps on the vector
 Turn each step into a SMARTER goal.
 As you reach each step, desire increases, and the ultimate goal becomes close.
 Provincial-level player

(The Power of Formal Goal Setting, n.d.)

GOAL SETTING EXAMPLE

 Goal #1 – Swing technique

o The correct firm grip improves posture and reduces the slice to a
controlled fade shot.
o Work with coach and video for feedback
o Correct techniques by March 30

 Goal #2 – Short game

o Shape putting arc correctly, install three distinct ship shots and three-pitch
shots and install two comfortable sand techniques.
o Use a short game test as a benchmark to achieve an h’cap of 7
o Install shots by April 31

 Goal #3
o Review the schedule of OOM events and enter
o Place top 30% in each event

 Goal #4
o Stroke average of competitive rounds
o Use the stats program to record
o Achieve average by August 31

 Goal #5 – Win City Championship

o Win championship division
o Tournament in July
o Reward: exempted status for provincials

 Goal #6 – Top 3 at Provincials

o Tournament in July
o Reward: provincial team to nationals

 Goals #7 – Top 5 at Nationals

o RCGA National AM Championships
o Tournament in August
o Top OOM points available
  The ultimate goal – National Team
o Based on 2007 OOM points
o Selection made on November 1
o Part of the 2008 Program

 Next step – re-evaluate goals

WEEK 17
TAKING CARE OF ONESELF
Self-care is anything you do that helps maintain your physical, mental, or emotional health. It will help you
feel healthy, relaxed, and ready for whatever life throws at you (White, 2003).
Reasons why self-care is essential (White):

 It keeps you healthy. Taking some time out of your day to do something you enjoy (gaming,
reading a book, etc.).
 It helps you recharge to catch up on rest and unplug from the outside world for a while.
 It can help you manage health issues to live life as fully as possible.

Stress is a state of threatened homeostasis caused by intrinsic or extrinsic adverse forces (stressors) and
counteracted by an intricate repertoire of physiologic and behavioral responses to maintain/re-establish
the optimal body equilibrium (eustasis). The adaptive stress response depends upon a highly
interconnected neuroendocrine, cellular, and molecular infrastructure, which is the stress system.
Environmental stressors are factors that constrain productivity, reproductive success, and ecosystem
development.
The diverse kinds of environmental stressors are grouped into classes, although they are not entirely
exclusive.

 Physical stress is a disturbance in which an intense exposure to kinetic energy, which

causes damage to habitats and ecosystems, occurs. Examples include disruptive events
such as a hurricane or tornado, a seismic sea wave (tsunami), a blast of a volcanic eruption,
an explosion, or trampling by heavy machinery or hikers.
 Wildfire is another disturbance that involves the uncontrolled combustion of the biomass of
an ecosystem. People, or naturally by lightning, can ignite a wildfire. A severe fire consumes
considerable ecosystem biomass, but even a less severe wildfire may kill many organisms by
scorching and poisoning toxic gases.
 Chemical pollution occurs when one or more substances occur in a concentration high
enough to elicit physiological responses in organisms, potentially causing toxicity and
ecological change. Chemical stressors include pesticides, gases (e.g., ozone and sulfur
dioxide), and toxic elements (e.g., arsenic and mercury). Pollution may also be caused by
excessive nutrients, which can distort productivity and other ecological functions. The mere
presence of a potentially toxic agent does not necessarily cause pollution (the distinction
between contamination and pollution is examined later in this chapter).
  Thermal pollution is caused by the release of heat (thermal energy) into the environment,
which results in ecological stress because the tolerance of species to temperature extremes
varies. Thermal stress may occur at natural springs and submarine vents where geologically
heated water is emitted. It is also associated with the discharges of hot water from power
plants.
 Radiation stress is caused by excessive exposure to ionizing energy. The radiation may be
emitted by nuclear waste or explosions, or it can be diagnostic X-rays or solar ultraviolet
energy.
 Climatic stress is associated with insufficient or excessive regimes of temperature,
moisture, solar radiation, wind, or combinations of these factors.
 Biological stressors are associated with organisms’ interactions, such as competition,
herbivory, predation, parasitism, and disease. For example, individuals of the same or
different species may compete for essential resources that are limited in supply. Herbivory,
predation, parasitism, and disease are trophic interactions in which one species exploits
another. Exploitation can be anthropogenic, as when humans harvest wild animals or trees,
or it can be natural, that is, perhaps associated with defoliating insects or disease-causing
pathogens.
 Biological pollution occurs when people release organisms beyond their natural range. This
type of pollution might involve introducing alien species that invade and alter natural habitats
or maybe release pathogens into the environment through discharges of raw sewage.
 (Chapter 15 ~ Environmental Stressors – Environmental Science., n.d.)

Causes of stress
Everyone has different stress triggers. According to surveys, work stress tops the list. A total of 40% of
U.S. workers admit to experiencing office stress, and 25% say that work is the largest source of stress in
their lives (Khirania, n.d.) .
Causes of work stress include:

 being unhappy in your job

 having a heavy workload or excessive responsibility
 working long hours
 having poor management, unclear expectations of your work, or no say in the decision-
making process
 working under dangerous conditions
 being insecure about your chance for advancement or risk of termination
 having to give speeches in front of colleagues
 facing discrimination or harassment at work, especially if your company is not supportive

- (Casarella, 2020)
Life stresses can also have a considerable impact. Examples of these life stresses are as follows:

 death of a loved one

 divorce
  loss of a job
 increase in financial obligations
 getting married
 moving to a new home
 chronic illness or injury
 emotional problems (e.g., depression,anxiety, anger, grief, guilt, and low self-esteem)
 taking care of an elderly or sick family member
 a traumatic situation, such as a natural disaster, theft, rape, or violence against you or a
loved one

Occasionally, stress comes from the inside rather than the outside. You can stress yourself out only
by worrying about things. All of the following factors can lead to stress:

 Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global
warming, and toxic chemicals on the news, it can cause you to feel stressed, especially
because you feel like you have no control over those events. Although disasters are typically
sporadic events, their vivid coverage in the media may make them seem as if they are more
likely to occur than they are. Fears can also hit close to home, such as worrying that you will
not finish a project at work or have enough money to pay your bills this month.
 Attitudes and perceptions. How you view the world, or a particular situation can determine
whether it causes stress. For example, if your television set is stolen and you take the
attitude "It is OK, my insurance company will pay for a new one," then you will be far less
stressed than if you think ", my TV is gone, and I will never get it back! What if the thieves
come back to my house to steal again?" Similarly, people who feel like they are doing an
excellent job at work will be less stressed out by a large upcoming project than those who
worry that they are incompetent.
 Unrealistic expectations. No one is perfect. If you expect to do everything right all the time,
then you are destined to feel stressed when things do not go as expected.
 Any significant life change, even a happy event such as a wedding or a job promotion, can be
stressful. Additional unpleasant events, such as a divorce, major financial setback, or death
in the family, can be significant stress sources.

- (Casarella, 2020)
Five stages of stress every student needs to know:

1. Alarm (fight-or-flight) When we are triggered into a potentially stressful situation, our
bodies create a chemical reaction, releasing adrenaline and cortisol hormones into our
bodies. This phenomenon is called the acute stress response but is more widely known as
the fight-or-flight response (Young Diggers, 2019).

 Cooler skin:Our blood flow to the surface of our body decreases so that additional blood can
flow to the arms, legs, shoulders, brain, eyes, ears, and nose – all of the body parts humans
may need when they enter fight-or-flight mode (Young Diggers, 2019).
 Sweating:Although the reasons for experiencing the fight-or-flight reaction have evolved
since the first humans, when stress would mean having to go through physically demanding
situations (e.g., being chased by a predatory animal), we still biologically react in the same
way. Sweating is a natural occurrence that can happen when body heat rises, as our bodies
try to cool us down (Young Diggers, 2019).
 Dilated pupils:Another biological reaction passed down from our ancestors is that when your
pupils dilate, additional light enters your field of vision and subsequently, your sight improves
(Young Diggers, 2019).
 Dry mouth:As the blood flow is decreased from the digestive system, saliva production is also
reduced; this is our body’s way of refocusing on situation survival rather than digesting a past
meal (Young Diggers, 2019).

2. Whatever your initial stress response may be (sweating, dry mouth, etc.), your body is
more likely to have an increased capacity to cope with the situation that is causing a stress
reaction once you move into the resistance stage. This stage indicates that your body is
trying to return to its natural state by releasing anti-inflammatory hormones to calm and
ease the adverse effects of stress.

 Notice the causes.Students are incredibly susceptible to entering the resistance stage of
stress; constant studying, writing assignments, sleep deprivation, and poor diet are situations
where our bodies try to resist pressure and keep pressing on. If you feel as though you are
constantly fighting these potential triggers, then you may need to take a moment to practice
self-care.
 Take action.While your body is taking action to calm yourself, the stressor is still there. You
have a considerable capacity to take effective action now. Thus, ensuring you are proactive
in combatting the stress trigger will help you move through to the recovery stage quickly.
 Plan for the future.If you often find yourself in this stage of stress, you can plan for it in
advance. Thus, you find yourself spending less time in this stage in the future.

3. Coping (recovery) is perhaps the most crucial stage of the stress cycle. Recovery is
integral to bouncing back from a stressful period, returning to a state of equilibrium, and
being your most well self. This stage can be achieved by handing in or completing a
particularly taxing piece of assessment or taking a day for yourself after an intensive period
when you have had to juggle all of life’s priorities at once.We all experience stress
differently and recover in various ways, but you can use a few techniques to ensure you
are giving yourself the best chance you can in the long term. These techniques include the
following:

 Exercise: When exercising, your body releases endorphins that make you feel better, thereby
helping you to keep positive and improving your stress recovery (WebMD, 2005-2017).
 Healthy diet: A well-balanced diet that includes plenty of fresh vegetables is the best way to
supply your body with the nutrients it needs to avoid vitamin and mineral deficiencies and
long-term stress, affecting an individual's overall health and mental wellbeing (Scott, 2019).
 Consistent sleep: Your body can begin to have a sense of consistency, which can then
regulate the mind and body to wind down and wake up naturally by keeping a regular
schedule of when you go to bed and rise in the morning (Healthy Sleep, 2007).

4. Adaptation (what happens when you do not take time to recover) After experiencing stress,
you can choose to take the time to step back and recover (see stage 3) or adapt to the
environment you have shared. Occasionally, humans adapt to a stressful environment due
to resigning to thinking that we cannot improve the situation; thus, we have to live with it. If
you do adapt, then your body will be in a constant state of stress, which can have long-
term adverse effects, such as low energy levels, low self-esteem, difficulty in sleeping, an
unhealthy change in weight, and difficulty in managing your emotions (Cole, 2018). If you
do find yourself experiencing ongoing stress, here are a few strategies you can use to help
yourself:

 Take a moment to check in with yourself.You may be able to put your current situation into
perspective and motivate yourself to do something about it by asking yourself questions such
as “how am I feeling?” and “am I handling this to the best of my ability?”
 Open your mind to possibilities and release expectations.Human beings are great at creating
their narrative before an event even happens. Learning to be present is one of life's greatest
struggles, as we are often influenced by our pasts or what we think may occur in the future.
You can become open to life’s possibilities, leaving those negative thinking patterns behind
and releasing expectations of yourself by harnessing the energy of your thoughts (Stress
Less, 2016).
 Be kind to yourself and others.Forgiving yourself when things do not go as hoped or get out
of control or when you find yourself in a stressful situation you thought you had adequately
prepared for may be the key to bouncing back from stress as the best version of yourself.

5. Burnout After a stressful situation has triggered you, and you should take time to recover.
Suppose that you cannot allow adequate recovery, or you may have unknowingly adapted
to a situation that has resulted in you being suspended in a heightened state of stress due
to circumstances or time frames. In that case, you will likely experience burnout. Examples
of burnout include severe exhaustion, cynicism, feeling emotionally drained, lacking
positivity, sharing catastrophic thoughts, and detachment from others (Robinson, 2015). To
fight these symptoms of burnout, the following strategies will aid in long-term recovery and
help you bounce back to your best self quickly.

 Take moments to slow your mind and body.Although you are not aware that you are
stressed, you may still be suffering the effects of a previously stressful situation. Taking
regular time out of your day or night to stop and have mental breaks from what you are doing
and release any tension in your body will help your mind and body recover quickly from
current and past stressors (Greenburg, 2016).
 Reassess your values and goals.Whatever the cause, realigning your priorities can maintain
an achievable workload and stay on track to achieve goals that align with your values.
  Rest, recover, and reward.Take a break after going through a stressful period to end this
situation. Then, take the time to recover and do what you need to do to get back to your best
self. Lastly, treat yourself. Give yourself an incentive for your hard work. Thus, next time you
will be triggered again, you are already subconsciously thinking about the reward in the end.

- (Nick, 2019)