Category Archives: Psychology

Arts, Psychology, Science

Wellbeing theory: accomplishment and achievement

 POSITIVE PSYCHOLOGY

Martin Seligman’s most recent theory of wellbeing contains the new component of “accomplishment”. It’s a broad category, covering everything from achievement, competence and success to progress towards goals and mastery at the highest possible level. These concepts have been studied individually in psychology for decades – but collecting them together under the heading “accomplishment” within positive psychology is new.

Positive psychologists don’t always agree on definitions of happiness and wellbeing, nor what should be included in wellbeing theory and what should be left out. Seligman’s original model of “authentic happiness” consisted of three components: positive emotions, engagement and meaning. In the intervening years, scientific research and debate inspired him to revise this by adding two further components to wellbeing theory, relationships and accomplishment.

Accomplishment is included as one of the facets of wellbeing because like the other components, it is something that humans pursue for its own sake. Even though we all know people who are high achievers for extrinsic reasons, such as increased power, status or pay, accomplishment per se is intrinsically motivating. Nurturing accomplishment on its own or together with any of the other four facets, says Seligman, will lead to higher wellbeing.

There are various techniques in psychology that can be used to increase your sense of accomplishment. One of these is known as the “accomplishment anchor”. With this, you can use your past successes to give you confidence, spur you on to greater achievements and give you a boost of positive emotion when you need a little psychological pick-me-up. This is an idea adapted from positive psychologist Barbara Fredrickson.

How to increase your level of goal achievement

According to Seligman’s theory, achievement can be summarised as follows:

Achievement = skill x effort

He suggests that the skill and effort elements have certain characteristics which are needed for higher achievement:

. Speed of thought. According to wellbeing theory, if you have already acquired a lot of relevant skills or knowledge about a particular task, you won’t have to waste brain power on the basics. This leaves you more able to think quickly, and with time left over to devote to planning, checking and being creative. These, of course, are the hallmarks of performance excellence.

. Rate of learning. Clearly the faster you learn, the more information and knowledge you can acquire per hour spent on the task. In terms of achievement and accomplishment, this will also put you ahead of the game.

Becoming an expert

In terms of effort, research by psychologist K. Anders Ericsson and colleagues suggests that it takes a minimum of 10 years (or roughly 10,000 hours) of deliberate practice in any subject to become an expert. By “deliberate practice”, Ericsson doesn’t mean practising those things which you already know how to do, he means putting sustained effort into the things you can’t do very well, or even at all. In other words, in order to become an expert, you must put yourself outside of your traditional comfort zone, which requires substantial self-motivation and self-discipline.

Since very little is currently known about how to increase our speed of thought and rate of learning, the one thing we can all do to improve our rate of accomplishment is to spend more time on deliberate practice.

Becoming an expert in a particular field, Ericsson and colleagues recommend two tips:

. Find a coach or mentor who can provide the level of challenge and critical feedback necessary to keep improving your skills.

. Spend time observing a “master” at work, then utilise or use similar techniques that were used.   

The role of competence

Competence is one of the psychological facets which increases self-motivation, goal achievement, and wellbeing. When it’s accompanied by perseverance, competence makes a good recipe for accomplishment at any level, big or small. When psychologists speak of competence, it implies being confident and effective in what we do.

There are several strategies you can adopt to increase your competence in a particular field. One way is to get regular constructive feedback about how you are performing. The feedback might be inherent in the activity: you can tell straight away whether or not you’re playing the piano or playing a game of squash well, for example. Or you may have to wait for results or seek feedback from someone else.

Another way to increase your competence in relation to your goal is to find ways to improve your skill-set. You could do this by gradually making the goal more challenging, so that you have to strive a bit harder every time you do it. People naturally shy away from stepping outside their comfort zone, but remember, this really is the only way to learn new skills. When feeling uncomfortable, remind yourself that this is a sign that you have the opportunity to learn something new.

A third method is to undertake specific skills training. You might do this in your own spare time or through an organisation. As Ericsson suggests, you could find a role-model to emulate.

Those are some of the ways that will help to improve your competence, and increase the probability that you will tread the accomplishment pathway to wellbeing. Effort and persistence are so essential for goal achievement.

Indeed, research in psychology suggests that regardless of innate talent, considerable effort is required to become an expert. Continual practise is a key ingredient.

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Arts, Books, Psychology, Science

Book Review: The Complete Guide to Memory

LITERARY REVIEW

Intro: If you want to strengthen your mind, a new compendium exploring the mechanics of memory may be the place to start

IT IS all too easy to forget how much we rely on our memory and how quickly things can go south when it falters. Although the march towards forgetfulness is often presented as a foregone conclusion, it doesn’t have to be that way. That’s according to Dr Richard Restak in The Complete Guide to Memory, a short but comprehensive compendium of everything we know about memory and how we might improve it.

So-called brain training has been in vogue for decades in the form of sudoku puzzles or apps that promise to help you defy the cognitive decline of ageing, but there is little evidence for this.

Despite his book’s subtitle – The science of strengthening your mind – Dr Restak’s gambit is slightly different. He is a neuroscientist, author of more than 20 books on the human brain, and with decades of experience of patients with memory problems. Here he argues that by performing certain tasks to boost your memory, other mental faculties that rely on it will improve and you might ease the impact of old age.

Of course, memory isn’t one thing, but an interconnected series of brain structures and processes that interact with stimuli and consciousness in myriad ways. To understand how to improve it, an understanding of these processes is helpful, so Restak devotes a sizeable chunk of this book to teasing out the nuances of memory.

This includes episodic, semantic and procedural memory, how working and long-term memory differ, and how these are, in turn, formed from different stimuli, such as internal and external speech or visual information. It can feel like a whirlwind tour, and unless you take Restak’s advice to be attentive and intentional about remembering, the neuroscience will likely wash over you.

But understanding how different kinds of memories are made and stored does help make sense of the sections that follow, on how our brains use memory in daily life and what happens when these processes falter or start to go wrong.

The book is at its most enjoyable when Restak blends case study and personal anecdote to explore memory and what happens when faculties start to disengage.

Somewhat distressingly, the chapter devoted to memory’s malfunctions is almost as five times as long as the chapter that describes it working as intended – but, apart from rare brain injuries or traumatic events, these cognitive vulnerabilities are instructive.

For instance, knowing that advertisers and political campaigners tend to recycle and repeat the same catchphrases to evoke a sense of familiarity, and so prime you to remember them, could fortify you against manipulation in the future – or encourage you to use those same repetitious techniques for things you would like to remember.

The main way to improve all forms of memory, the author says, is to actively practise certain techniques, ideally daily. Some are as simple as attending to things more closely to expand long-term memory, while others are more involved, such as exercises and games that include memorising sequences of cards or numbers to boost working memory.

For all its emphasis on brain structure, the guide can feel frustratingly unstructured. Some curiosities, like the brain’s tendency to more easily recall interrupted tasks (the Zeigarnik effect) or that you remember things better when you see them on large screens, seem random and underexplored, with only a few paragraphs devoted to each and little about how you should incorporate them into your life.

Then there are its more eye-catching claims – for example, that memory exercises could help prevent memory decline in Alzheimer’s disease. Some might say that these rely too much on Dr Restak’s clinical experience and suffer from a lack of balanced discussion, essential for a book that has “avoid memory loss” on the cover and mentions Alzheimer’s on the first page.

Critical reviewers will likely still be pondering over the book’s anti-dementia credentials, although a few weeks of the daily memory exercises emphasised may well lead to a small boost in recall and help those who use them to feel more present.

The Complete Guide to Memory by Dr Richard Restak is published by Penguin Life, 208pp

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Arts, Psychology, Society

Why can’t I get a word in edgeways in meetings?

GENDER DIVIDE

Intro: That punch-in-the-gut feeling of being cut off or ignored is something we’ve all experienced – and women suffer it more than men

RESEARCH across cultures shows that men dominate conversations, interrupt more, and have their suggestions taken more seriously by others – even by women. Assertiveness by a woman in a male-dominated workplace is more likely to be viewed as “bossy” and “abrasive”; conversely, men who act identically are more likely to be termed “decisive” and “assertive”.

Many business gurus have said that women’s views are unfairly sidelined because their speech is too “feminine” – punctuated with phrases that are termed “softeners”, such as “sort of”, “just wanted to…”, and “I’m sorry but…”. They say these make the speaker sound hesitant and indecisive to others. Objective research, however, shows that this theory is mostly hot air. Men use this kind of speech just as much as women.

Research does shows just how unbalanced the divide can be. For example, in a mixed-sex discussion group, women tend to get equal airtime only when the group has a ratio of at least four women for every man in the group.

So why are men such verbal bulldozers in the workplace? Male dominance at work has less to do with language and biological authority, and more to do with entrenched, global views of men having authority and taking command, while women are seen as more passive and family-focused. This work divide started around 10,000 years ago, when humans began farming in settlements, and whether we like it or not, these roles have seeped into the world’s psyche: patients feel more assured when their surgeon is a man and air passengers say they are more relaxed when the pilot’s voice they hear has a baritone rather than a soprano pitch.

Despite this, research also shows that the most effective teams are mixed, and that strong female role models (especially in positions of leadership) help to shatter stereotypes. We all have our part to play by being aware of this traditional norm and by striving to find and work with others who see the world differently to us.

Psychology of the Gender Divide

Unconscious prejudices are slow to uproot in societies. Humans are tribal; our unspoken social rules have been key in knitting together fragile communities over tens of thousands of years. Everyone conforms, and everyone is expected to conform. If we humans had not developed social norms then we would have co-operated only haphazardly and not been able to form such stable societies.

Even though the world has been inching towards a more gender-balanced society, primal psychology still remains powerfully at play. Anyone who bucks the trend by acting differently to what has gone before risks a social backlash for defying the expectations of others.

We also suffer “confirmation bias”, valuing those men and women who conform to stereotypes, and dismissing those who don’t as being unusual.

Even when our collective ideals shift, there is still a time lag before it affects how individuals actually live and work. Nevertheless, the choices we make today will have an impact on the accepted rules in our tribe. Each can be one small step in moving towards the world we want to live in tomorrow.

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