Positive thinking without an implementation strategy is ineffective wishful thinking, found NYU’s Gabriele Oettingen.
She advocated using “Mental Contrast” by identifying obstacles and ways to manage them, using a mnemonic, WOOP:
- Wish,
- Outcome,
- Obstacle,
- Plan.
Mental Contrast alone was effective when perceived probability of success was average or high.
Mental Contrast combined with Implementation Intentions (MCII), was associated with improved self-regulation and performance.
Oettingen and University of London colleague Andreas Kappas reported two less effective approaches to goal engagement:
– Indulging – Thinking about the desired future state without considering obstacles and ways to overcome them,
– Dwelling – Thinking about the present reality without identifying future goals and ways to achieve them.
People who used these approaches were less committed to their goals than those who used Mental Contrast.
This was true even when success probabilities were high in interpersonal relations, academic achievement, professional achievement, health, life management experiences.
Volunteers who spent more time imagining working in a “dream job,” but had lower expectations of success, received fewer job offers and lower starting salaries, found Oettingen and Doris Mayer of University of Hamburg.
The research team differentiated the motivational impact of:
- Positive expectations for future success->high effort->successful performance,
- Positive fantasies when the probability of success is low->no increased effort.
Mental Contrast helped people disengage from unfeasible goals like reviving an ended relationship or achieving an unattainable professional identity.
When chances of success are low, people can use Mental Contrast to move on to more feasible goals.
When facing controllable and escapable tasks, people benefitted from Mental Contrast of fantasy vs reality.
However, when facing tasks that cannot be mastered such as terminal illness, Indulging in positive fantasies enabled people to maintain a positive outlook.
Volunteers increased performance when they linked a negative personal attribute (“impulsivity”) with its positive element (“creativity”).
Participants showed greater effort-based creativity than those who were given no information or told that there’s no association between impulsivity and creativity.
This “silver lining theory” increased performance and enabled people to manage perceived negative attributes.
Mental Contrast between a desired future with a present reality also increased physiological activation measured by systolic blood pressure and grip strength.
This energy activation from mental processes can increase performance effort, concluded University of Hamburg’s A. Timur Sevincer and P. Daniel Busatta collaborating with Oettingen.
Coupling Mental Contrast with Implementation Intentions (MCII) helped economically-disadvantaged children convert positive thoughts about future outcomes into effective action, found University of Pennsylvania’s Angela Lee Duckworth, Teri A. Kirby of University of Washington with NYU’s Peter Gollwitzer and Oettingen.
Volunteers compared a desired future with potential obstacles, and developed if–then implementation intentions to mitigate obstacles.
More than 75 U.S. urban middle school 10 year olds were randomly assigned to learn either Mental Contrast with Implementation Intentions or a Positive Thinking strategy as a comparison.
Student volunteers who applied Mental Contrast with Implementation Intentions to their academic goals significantly improved their report card grades, attendance, and conduct.
Mental Contrast can increase motivation when used with Implementation Intentions.
An exception occurs when there is low probability of achieving goals.
In those cases, Indulging or Dwelling strategies are more effective in maintaining goal motivation.
- How have you seen Mental Contrast affect your motivation and performance?
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©Kathryn Welds