3.

2 Setting goals for Success

- The importance of goals

Goal-setting is essential for personal and professional progress, to have direction,

motivation, and purpose in our lives. They facilitate progress and results, and boost
productivity. As the world around us rapidly transformed, so did the significance of
clearly defining your goals. Set Goals – Helps you focus, measure inclination, avoid
procrastination and its really rewarding as well. Productivity and satisfaction are
ensured by setting goals that matter to all team members. Success in business and
personal life comes from continuous improvement.

A goal by itself may not create the full motivation for a person to accomplish something,
but what it will do is define their vision and goals. They give you the right dose of
motivation and the desire to move faster, because they are telling you how to get there.
If the big goals seem hard and long-term, making smaller ones will make it easier to
reach. If you accomplish tiny objectives each day, your larger ones will fall in place,
also. Knowing about the merits of goal-setting keeps an individual on target, provides
criteria for measurement, helps avoid procrastination and ultimately results in doing
what one set out to do.

Ref: https://efectio.com/en/why-setting-goals-is-important/

- Badura's self efficacy, Dwek's mindset (growth vs. fixed)

Putting it simply, self-efficacy is the belief that one can achieve success in a particular
area – a term that first appeared in the works of the world-renowned psychologist Albert
Bandura. There are four significant contributors to the development of self-efficacy
beliefs, and these are: mastery experiences, vicarious experiences, social persuasion,
and affective and physiological states. Mastery experiences pertain to actual proof that
one is indeed able to perform successfully. Vicarious experiences are the ones obtained
from seeing other people successfully accomplishing something. It is possible to
imagine that such social models as older siblings, peers, parents or teachers contribute
to the development of negative beliefs in individuals.

Social persuasion occurs when people get verbal encouragements while performing a
hard task, which leads them to think that they have the abilities to be successful. It must
be mentioned, that emotional and physiological states also may affect the feeling that
people have about themselves in relation to some given task. For example, depressed
or anxious people may feel that it is hard to achieve self-efficacy. On the other hand, it
can be argued that improvement of self-efficacy is not difficult when a person is
feeling fit and sound.

While a different self-efficacy researcher, also one of the most influential, suggests that
the scope of the four sources of self-efficacy needs to be expanded to include
visualization as a fifth one. Visualization consists of placing oneself or another person
into a context wherein it is possible to accomplish anything one desires. By depicting
oneself or other people, Maddux assumes that the self-efficacy of individuals would
increase since they are more willing to think highly of themselves now.

Bandura concurs, pointing out that belief has a huge bearing on the person’s abilities as
abilities can never be constant and have great diversity in effectiveness. Self-efficacy
helps people to recover from failures and look for solutions rather than worrying about
their plans going away.

Ref: https://www.simplypsychology.org/self-efficacy.html

A ‘fixed mindset’ comes from the book of Stanford psychologist Carol Dweck, it is called
“Mindset”. She explains that success is not biological, it is about how they think about
struggles: their mind is the most potent weapon in the cosmos. Fixed mindset is
considered a person’s perception that his intelligence level, talent, and ability to do
something are permanent. This kind of attitude can prevent some development and
personal improvement. In contrast, achievements will come from a growth attitude, such
as how Dweck described it. Each process and application within one is the key to
learning and continuous improvement, not a fixed idea. When one has a desire to grow,
it automatically increases their ability to self-motivate, effectiveness, and level of
success.

Ref: https://www.mindtools.com/asbakxx/dwecks-fixed-and-growth-mindsets

- Locke's goal setting theory

Drs. Edwin Locke and Gary Latham’s research on goal setting and motivation in the late
1960s developed the concept of goal setting as it is understood and practiced today.
Studies by Locke showed that setting specific goals together with giving feedback
enhances employees’ motivation as well as the focus on objectives which in turn
increases performance. He established that 90% of the time, people performed better
when given specific and challenging goals. Tough goals are more desirable than easy
ones because when they are achieved they feel more rewarding. The positive
relationship between goal setting and workplace performance was underscored in the
workplace studies of Dr. Gary Latham which reinforced those of Locke’s work. In their
book, “A Theory of Goal Setting & Task Performance”, Locke and Latham specifically
focused on the importance of goal setting and its interrelatedness with performance. A
call was made that organizations should strive to develop specific, challenging, and
measurable goals in order to succeed. This does in fact increase productivity and
motivation.

Ref: https://www.mindtools.com/azazlu3/lockes-goal-setting-theory

3.3 Taking Charge of One’s Health

- Stressor and response

Stress is a part of life, evoking a body's response known as fight-or-flight to a threatening

situation. It causes an adrenaline rush, allowing the body to run away faster or defend itself
more speedily and strongly by making quicker decisions. In addition, stress stimulates action
and growth, adapting to constantly changing and demanding settings. Other researchers argue
that there is the likelihood of stress encouraging people to have more contact and better
contacts with others.

Stress is a response to situations in which the demands outweigh their resources to cope
successfully or perceived threats. There are two main types of stress: acute and chronic. Acute
stress builds quickly and without warning and requires an immediate response, whereas chronic
stress occurs repeatedly and, left unchecked, can result in burnout. Chronic stress leaves
human beings drained and exhausted, likely to end up losing control of their lives. In general,
therefore, stress forms a normal aspect of human life and can be a useful tool for adapting to
constantly changing environments.

Ref:
https://www.studocu.com/ph/document/university-of-baguio/understanding-thy-self/uts-l5-taking-
charge-of-ones-health/40574446

Ref:;https://www.scribd.com/document/630749533/MODULE-14-TAKING-CHARGE-OF-ONE-S-
HEALTH-AND-WELL-BEING
- Source of coping and strength

a. Strategies that Focus on Perspective

The strategies that focus on an appraisal modify the appraisal by the individual about the source
or trigger of stress. They include processes like cognitive restructuring, changing goals and
priorities or changing one’s perspective to manage and deal with the stress. In this manner, for
example, someone may accept that a challenge is a threat to his survival but instead, be able to
interpret it positively as an opportunity to grow. This is done through things like practicing
positive thoughts, finding a different angle of the problem that is easier to solve, or focusing on
what one can control rather than what is beyond their control. In this way, stress is managed
and mitigated by individuals at a psychological level.

b. Strategies Problem-Focused
Problem-solving strategies are problems committed to addressing the source of difficulty
directly. The aim is to solve the problem or remove the source of difficulty in the first place,
without targeting the emotional response. This may include identifying the problem and the
issue surrounding it, seeking information, and providing workable alternatives; for instance,
looking up ways out of an office challenge involving people, acquiring management-related skills
such as time or conflict handling, and turning to others for assistance. By confronting the issue,
stress and its consequences can be quietened and concentrated on.

c. Emotion-Focused Strategies
It is emotion-focused techniques whereby people can change the emotional response to the
stressor itself rather than changing the problem. This coping can, for example, help a person to
feel his or her emotions related to fear, frustration, or sadness that emanate from the stressful
situation. For example, it could involve taking some time off to practice relaxation exercises, to
do some fun activities, or even to write or talk about the issues that are bothering.
Emotion-focused strategies are applicable to the situation where there is a stressor that cannot
be altered or controlled,

Ref:
https://www.studocu.com/ph/document/university-of-baguio/understanding-thy-self/uts-l
5-taking-charge-of-ones-health/40574446