What about values and the long haul?

Picking up from yesterday, I suggested that it was a good idea to integrate values-related actions into everyday life so there is less strain on your self-control muscles.  The importance of organizing for the immediate future is further underlined by a series of experiments in which researchers investigated the relationships between values and behavioral intentions (Eyal, et al., 2009).  Across different situations, the researchers found that values predicted distant intentions better than near intentions.  In other words, if you ask me if I intend to act on my value, I will be more likely to say yes if the action is not coming up soon.  The researchers reasoned that this is because everyday realities do not impose themselves on distant plans.  For things that are far away, I don’t need to think of how to make time or negotiate with others.  But if it is close by, I need to organize daily opportunities to take values-related actions. 

Still, one of the questions I would have if I were reading is "What about the importance of my values? Shouldn’t importance be a factor? Eyal’s research also speaks to this question. In one experiment, some of the participants were asked to think and write about concrete details of values consistent events - the things they would see and hear and feel and do during the events.  Other participants were asked to think and write about the importance and meaning of values-consistent events-  the implications for their goals, their identity, and the bigger picture.  Those who thought about the big picture - the meaning and consequences – were more likely to form an intention to act.  Thinking about the big picture even cancelled out the effect of distance.  So people who were able to imagine the meaning of their choices were more likely to intend to act - even if the event was coming up soon.  This suggests that if I want to act more in line with my values, first I need first to connect my actions to a bigger picture – one that reminds me of what it means to me to take this action.  The researchers concluded (and I tend to agree) that a second good strategy would be to pre-commit myself to irreversible choices for the future in line with my values.  Once I am committed then as the time gets closer, what I intend to do can become what I actually do.

Reference

Eyal, T., Sagristano, M.D., Trope, Y., Liberman, N., & Chaiken, S. (2009). When values matter: Expressing values in behavioral intentions for the near vs. distant future. Journal of Experimental Social Psychology 45, 35–43

To act on my values do I need to work my self-control muscles?

Roy Baumeister (2014) has done a lot of research on self-control.   Self-control can be compared it to a muscle.  Like a muscle, it can be depleted.  When I am working in the gym, at a certain point some muscles will just give up and I will have to stop.  When this happens while I am trying to control actions, psychologists call it ego depletion. Baumeister has calculated that the average person spends 3 to 4 hour a days working their self-control muscles to inhibit desires.  If I am awake for about 16 hours a day that means that close to a quarter of my waking hours are spent inhibiting myself.  So what does this research on self-control have to teach us about taking action on values?  Do I need to be building my self-control muscles?

I would say “not necessarily”.  I have nothing against self-control but I think it is smart to limit the need for it.  I have two suggestions.  The first is fit value-based actions into day-to-day life.  For example, if I value creativity and I want to become a better portrait painter, I will probably make more progress if I start to sketch people on the bus than if I try to set up a proper studio to do portraits.  Both studio and bus-sketching will move me towards my goal, but the first demands relatively little self-control – just put a drawing pad and pencil in my backpack.  The second may require a lot of will power to save money to rent a studio and buy art supplies or arrange for a model to sit for me.  Big actions will be more susceptible to ego depletion so I will make more progress if small value-related actions are part of my routine.   

The second suggestion is frame your value in an inspiring way.  In research carried out in our lab with people working on articulating and acting on their values (Fitzpatrick et al., 2016), we found that values that lead to change often had an inspirational quality.  People who changed were “touched” or “lifted up” by their values.  Perhaps the inspiration meant that they needed less self-control.  The inspirational quality of a value is personal for me.   When I think about my most important value, I say to myself, “I want to leave the world a better place than I found it.”  That phrase moves me.  I could say “I want to make a contribution.”  It means about the same thing.  But only the first one moves me.  When I have to do something that is difficult and I can think of that phrase, it seems to take self-control off the table.  If you have identified a value that you think is important, ask yourself, “Does it inspire me?”  If not, you may need to use more of your self-control muscles to turn it into action.

Reference

Baumeister, R.F. (2014). Self-regulation, ego depletion and inhibition.  Neuropsychologia, 65, 313-319. http://dx.doi.org/10.1016/j.neuropsychologia.2014.08.012

Fitzpatrick, M., Henson, A., Grumet, R., Poolokasingham, G., Foa, C., Comeau, T., & Predergast, C.  (2016). Challenge, focus, inspiration and support: Processes of values clarification and congruence. Journal of Contextual and Behavioral Science http://dx.doi.org/10.1016/j.jcbs.2016.02.001

Got any advice for getting started on values?

There are only four days left in February – that means four more values-related posts.   I am wondering if this information has touched people and if they are acting more in line with values.  This morning, I had a conversation with a friend who said he was thinking a lot about his life and his values because of reading this blog. That felt great!  But I know me, and if I was reading, I would be thinking a lot and doing not much.  That is because it is tough for me to get started.  I could easily think that values are important and do nothing.  I have already written about procrastination (Feb 22^nd) describing the things that could cause me to procrastinate once I have started.  Today I would like to offer some help to anyone who - like me - has a hard time getting going. 

Maybe you are thinking you should be doing something about values and getting upset with yourself that you are not.  If so, you could probably use some self-compassion.  Self-compassion involves being kind to yourself when you think you might be failing.  It also involves understanding that your “failure” is just part of being human and that you do not need to push difficult feelings aside.   Researchers who have studied self-compassion and how it related to feeling of failure have found that when people show compassion to themselves they are still able to remain interested and involved (Neff et al., 2005).  This means that if you can be kind to yourself and recognize that it is human to procrastinate, you are more likely to stay involved with the idea that values are important and worthwhile.  If you are not self-compassionate you will be more likely to vent about your failure – and ruminative behavior does not have great psychological consequences.   So if you are procrastinating, know that everyone does sometimes and try not to spend your time being upset with yourself.  Keep values in your awareness and give yourself a chance.  Maybe just take one small action today and nail it.

Reference

Neff, K.D., Hsieh, Y.P., & Dejitterat. K. (2005) Self-compassion, achievement goals, and coping with academic failure.  Self and identity, 4:3, 263-287, DOI: 10.1080/13576500444000317

In my therapy, I talk about my problems. Should I be talking about my values too?

I am a psychotherapist so this question has a lot of resonance for me.  If you are reading regularly, it is no surprise to you that I want to help people recognize what they value and live accordingly. But how do conversations about values fit into therapy when people usually come to talk about what is bothering them?  Put another way, where do therapists stand on the tension between focusing on problems and focusing on potential? 

I am not the first person to grapple with this tension.  For about 60 years, humanistic therapists have been focusing on helping people make sense of their experiences and find meaning in their lives.  Humanistic therapists help people construct meaning in ways that allow them to function better - they use the word “optimally.”  The positive psychology[1] movement of the last 15 or 20 years echoes this optimistic view of people and their resourcefulness.  Humanistic and positive psychologists put the emphasis on potential.  Values are a roadmap to your potential.  Cognitive and behavior therapies came to prominence about 30 years ago. They focus on helping people change unrealistic thoughts and problem behaviours[2].   These therapies focus more strongly on changing what is problematic; they have developed a solid research base.  Both approaches work.  

I have been using an approach called Acceptance and Commitment Therapy (ACT).  Very briefly, the approach involves learning to accept difficult thoughts and feelings without over-reacting to them and committing to living according to your values.  You can see why I like it.  I also like ACT because it balances problems with potential.  If you are in therapy you might want to introduce values into the conversation.  If you have taken the VIA (see February 4 post)  and have focused on a couple of values that you would like to use to guide your life, this can be the basis for starting the conversation.  If you have not taken the VIA - but have been thinking about how you want your life to be more meaningful - I predict that your therapist will be very interested to hear what you are thinking. 

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[1] The University of Pennsylvania has a website called Authentic Happiness where you can learn more about positive psychology https://www.authentichappiness.sas.upenn.edu/.

[2] For a review of different therapeutic approaches visit http://www.apa.org/topics/therapy/psychotherapy-approaches.aspx or watch  https://www.youtube.com/watch?v=vCQNtQA9Lg0.

Do values have anything to do with politics?

I should probably start today’s post with a warning.  My sense of political reality may have been really skewed by House of Cards and Scandal.  Politics can’t be that corrupt...I hope!  And yet, it often seems as if political processes are quite House of Cards-like – a lot of talk about values and a quite a bit of jostling for power and spinning of facts to justify it.    

An interesting psychological perspective on how politics works - and might work better - is presented by Johnathan Haidt in the book The righteous mind: Why good people are divided by politics and religion.  He has a TED talk based on these ideas https://www.ted.com/talks/jonathan_haidt_on_the_moral_mind?language=en. Haidt says that moral reasoning is after-the-fact (Haidt, 2001). When you ask people moral questions, time their responses and scan their brains, you see that we reach conclusions quickly and produce reasons later to justify what we have already decided.  What we decide is based on our moral intuitions. These come about the same way we acquire food preferences, we start with what we’re fed as children.  If liberal values taste good to me, I have them often.  If not, I may choose more conservative fare.   My liberal or conservative moral intuitions will tend to blind me to the virtues of other with different views.  

If I am a liberal, instead of listening to the reasoning of a conservative, I will be are busy looking for the arguments will allow me to influence her.   So when politicians spin a story, they are using their moral intuitions.  Haidt has studied moral systems worldwide and come up with six moral values that are part of our fundamental nature: care, fairness, liberty, loyalty, authority and sanctity.  Liberals emphasize caring and fairness; conservatives have a broader palate and can taste across the values spectrum.  I tend to have liberal views so it was a bit of a shock to read that conservatives are more broad-valued than me.  However, Haidt is coming not from a place that supports any one group.  Rather, he is making a plea for the idea that the world needs all of these values and asking for more openness and a more civil political discourse.  I like the idea and I liked his book - but I doubt that Frank Underwood will be swayed.  

References

Haidt, J. (2001). The emotional dog and its rational tail: A social intuitionist approach to moral judgment. Psychological Review, 108(4), 814-834. http://dx.doi.org/10.1037/0033-295X.108.4.814

Haidt, J.  (2012). The righteous mind: Why good people are divided by politics and religion. New York: Vintage Books.

I am a news addict. Is the news like values junk-food?

Every once in a while I am struck by what an odd habit it is to constantly check the news.  The daily media diet on which I feed seems to have very little good news.  I am regularly exposed to stories about war, racial violence, climate disaster, financial deceit, and child pornography – often several times a day.  It makes me wonder what kind of an impact this has on how I understand the world What does the news do to my values? 

 One idea that psychologists have contributed to this question comes from research that looks at what happens when values other than the ones we endorse are activated or “primed” in us.  Chilton and colleagues (2012) surveyed over 300 adults in the UK and selected those who scored in the top 10% on “extrinsic” values – values like image, popularity, and success.  The top 10%participants then did a brief writing exercise focusing on either the importance of things the already valued (image, wealth, popularity) or on the importance of pro-social values like being accepting and broad-minded.  After the writing task, the researchers interviewed them about social and ecological issues.  And they found something very interesting.  The people who really valued image but wrote about social issues endorsed highly pro-social ideas when they were interviewed after writing.  For example when asked about child mortality, one person who had written about social issues said, “It’s really unfair the injustice of how some people have loads and other people have absolutely nothing and yeah it’s terrible.”  So even those who care most about preserving their image, wealth and popularity can be “primed” to value other things.

It seems we can be primed to alter our values, even very strong ones.  I am not aware of any research that specifically looks at how the news activates (or fails to activate) our values.  But priming research does make me wonder if I am feeding myself a diet of values junk-food.  I have been looking for alternatives and have come upon places that focus on reporting good news – for example: http://abcnews.go.com/us/good_news ; http://www.huffingtonpost.com/good-news/ ). Maybe reading these sites is like priming myself to pay attention to what is good in the world.  What do you think?

Reference

Chilton, P, Crompton, T, Kasser, T. Maio, G., & Nolan, A (2012).  Communicating bigger-than-self problems to extrinsically oriented audiences.  Retrieved from http://assets.wwf.org.uk/downloads/extrinsically_oriented_audiences1.pdf

How do I keep from procrastinating on values?

It’s Monday – the first day of the work week.  It is the day that is typically filled with all the resolutions about what I will get done this week, including actions in support of my values.  If you have been reading regularly, you know that I really want to try to help people identify and act according to their personally meaningful values.  I am trying to post something each day for the month of February that supports that goal.  This week is the home stretch.  Can I keep it up until the 29^th?  (Did I have to choose a year in which February has an extra day?)  If I don’t want to miss a day I had better not procrastinate.  But I feel my motivation slipping a little and so I am going to try to get some help from Piers Steel, a researcher on the science of motivation,

well-known for his work on procrastination.  Perhaps His Procrastination Equation can help me.  His equation shows the relationship among the elements that influence procrastination.  Things that increase motivation are on top in the numerator.  Things on the bottom in the denominator reduce motivation. Expectancy is my belief that I can do something.  Value is what I will get from doing it.  Impulsiveness is the extent to which I can be distracted.  Delay is how long till I get there. 

Motivation =    Expectancy x Value

                          Impulsiveness x Delay

For each element, I am going to score myself out of 10 – just to be able to compare.  Remember in the numerator, high scores are better and in the denominator low scores are be better.
Expectancy:  Do I expect to succeed in writing each day till the end of the month?  You would think this would element would be high.  I have done it so far and but I am wondering if I can keep it up.  So I will rate my expectancy as 6/10.
Value: I general, I have enjoyed the chance that writing about values has given me to clarify and deepen my thinking and this feels worth it to me.  But on days where I am not sure if you are reading, I can wonder why I bother.  Still I think it is a 9/10. 
Impulsiveness:  Will I rashly quit this blog?  I am a university professor and we are not generally a group known for our impulsiveness ;-) and I would be embarrassed to not finish so 1/10.
Delay:   How far away is success?  Well this is the 22^nd and there is only one week left.  Mathematically that would be 2.5/10 but it feels further so I am rounding it up to 3/10.
So if I look at the elements, none are a huge risk to lose motivation and procrastinate but I am most vulnerable in the areas of expectancy and delay.  If I catch myself thinking that I can’t do this anymore (low expectancy) or if I don’t encourage myself with the idea that I am nearly there (delay), I might undermine my own motivation.  Something to keep in mind. If you want to know more about what to do about procrastination, visit Dr. Steel’s website http://procrastinus.com/.

Can I help the world and still be okay?

I would like to pick up where I left off yesterday and give attention to the idea that we should be taking care of the people with self-transcendent values – the people who want to take care of the world.  I have been looking for research that would offer some science-based insight into this dilemma and came up with a study that investigated the relationships among self-affirmation, pro-social behaviours, and self-compassion (Lindsay & Creswell, 2014).  To define the terms for you, self-affirmation refers to tasks that affirm our personal values, and pro-social behaviors are things we would expect people with self-transcendent values to do.  Self-compassion means not only what the name suggests – being kind to yourself – but also being mindfully aware, and recognizing that you are part of the bigger world (referred to as common humanity). These are the ideas they investigated

The researchers brought people into a room individually and gave them a self-affirming or a neutral writing task.  People in the self-affirming condition were asked to write for three minutes about a value that they had chosen as important to them.  Others were asked to write for three minutes about a value that was unimportant to them but might be important to someone else.  Then the researcher would leave the room for a moment and a shelf would “accidentally” fall down.  The researcher watched through a hidden camera and rated how helpful people were in picking up the shelf. When they analysed the data comparing those who had affirmed a personal value to those who had written about an unimportant value, they found that those who affirmed their own value were more helpful in picking up the shelf than those who had not affirmed a personal value.  They also measured changes in self-compassion (before and after the writing task) and found that self-compassion in the affirming group accounted for the differences in helpfulness.  In other words, self-affirmation increased self-compassionate feelings, and that those feelings fostered more pro-social behaviour.

While this is only one study and I know that the participants were only picking up a shelf not changing the world,  I find it hopeful.  It tells me that paying attention to my personal values - reflecting on them - will tend to increase my self-compassion.  I know that self-compassion is related to well-being http://self-compassion.org/the-research/ so this is good news for me.  Now I  also know that self-compassion can help me act generously – good news for the world.

Reference

Lindsay, E.K., & Creswell, J.D. (2014). Helping the self help others: self-affirmation increases self-compassion and pro-social behaviors. Frontiers in Psychology, Personality and Social Psychology, 12, http://dx.doi.org/10.3389/fpsyg.2014.00421

If values are just one more thing to worry about, who needs it!

I worry quite a lot but I only about things that are important to me.  The more I pay attention to something and make it important, the more I worry about it.  So if I make my values important (exactly what I am writing this blog to help you to do) won’t that make me even more worried?  Who needs it! 

Some things are important but don’t worry me.  For example, I want to stay healthy so I go to the gym.  But I don’t worry about it - I just go. That's because my ability to go to the gym is not threatened.  So it seems to be a combination of finding something important and not being able to do anything that will worry me.

Researchers Schwartz, Sagiv, and Boehnke (2000) studied how different kinds of worries relate to different values and which values are more worrisome.  Just like me, they reasoned that worries would increase when we pay more attention to values-related goals and when we perceive that those goals are threatened.  They grouped worries into two categories.  Worries about me and things or people that are close to me they called “micro” worries.  Worries about society and the world (those self-transcendent values again!) were named “macro” worries.  As you would expect, giving priority to self-transcendent values like universalism or benevolence was related to higher macro and lower micro-worries.  Prioritizing values that are close to me (power, pleasure and to a lesser extent achievement) was related to higher micro and lower macro-worries.  In other words, what is important is to me will be what I worry about – not surprising.  A more surprising finding was that values predicted almost twice much as variance in macro worries as in micro worries.  Why should having values related to the broader world be almost twice as worrisome as valuing things that are close to me?  This may be because I have less direct experience and less ability to assess threat in the bigger world.  If I feel threatened at the office, there are things I can do.  If I feel threatened by ISIS there is not much I can do. 

I find this troublesome (I told you I was a worrier!).  I would not like to be saying to you that you should not care about the world because it will worry you.  And yet that is what this research might suggest. Rather I hope that what this finding should inspire more focused efforts to help people who care about the world deal with uncertainties.  I think we need to care for the people who want to care about the world.  Psychology needs to offer ways to help them be true to their values and still be well.  I want to be part of that effort.  So I am going to try to find topics for the coming days that address being well as we pursue values. 

Reference

Schwartz, S. H., Sagiv, L., & Boehnke, K. (2000). Worries and values. Journal of Personality, 68(2), 309-346. doi:10.1111/1467-6494.00099

Any suggestions for coping with distractions?

Today as I have been trying to write this post, I keep getting ping after ping from my email. I find myself getting more and more aggravated at the interruptions. (You’re not allowed to ignore an email are you?) As I switch from email to blog and back, I am going in circles trying to figure out what to write about.  My goal is to communicate to you about values so I want something that will be interesting for you and that you will read to the end.  Maybe I should just accept that my destiny today is to write about distractions from values and how to cope with them.   

Higgens, Margu, and Scholer (2012) have studied distractions and valuing.  They did an experiment where people were given a prize to solve anagrams while distracting noises played in the background.  The researchers told one group of participants to deal with the noise by “opposing” its interference - in other words to stay focused on the task.  People in the other group were told to “cope” with the unpleasant feelings the noise created – in a sense to pay attention to their feelings. The researchers measured how much attention people in each group paid to the noise versus the anagram, and also how much they valued the prize they would get.  Those who “opposed” the noise, paid less attention to it and also valued the prize more.  Those who focused on coping with feelings paid more attention to the distraction and valued the prize less.  It is not so surprising to me that if I focus on the task of writing (I’m doing that right this minute) and not on the distraction of my email, the writing will engage me more.  That seems intuitive.  What is a bit surprising is that if I focus on my writing instead of on coping with my aggravation, I will also value  the result more.The results for me is that I interest you in values and I can definitely say I will be very pleased it you got all the way here.    

Reference

Higgins, E.T., Marguc, J., & Scholer, A.A. (2012).  Value from adversity: How we deal with adversity matters. Journal of Experimental Social Psychology, 48, 965-967. Doi: 10.1016/j.jesp.2012.02.012

If I have faith, why do I need values?

Yesterday I wrote about how we all seek to be part of something beyond ourselves.  That something may be a church or synagogue or mosque or other religious group.  I have been putting off writing about faith or religion because it is a topic where it is really easy to offend people.  Atheists are wary that others are suggesting that they are that they are not good people because they are not religious and believers are wary that their faith may be under attack.  I will try to do neither of those things.  But if we are going to talk about values, it is important consider faith because religious beliefs are where many people locate the source of their values.

Researchers have looked at the question of how strength of faith and life purpose relate to our sense of wellness (Byron & Miller-Perrin, 2009).  The participants in this study were students at a Christian liberal arts university in California.  They were surveyed about their life purpose (pursuit of meaningful life goals), about their wellness (psychological, emotional, social, physical, spiritual, and intellectual), and about the strength of their religious faith.  The researchers found that life purpose fully mediated the relationship between faith and well-being.  In everyday language, that means that the impact of faith on well-being was explained having a life purpose.  Of course this was a sample of Christian students and these results might not hold for everyone.  But they do suggest, that one of the contributions that that religious faith makes to the quality of our lives is to foster a sense of life purpose.  

Reference

Byron, K. & Miller-Perrin, C. (2009) The value of life purpose: Purpose as a mediator of faith and well-being, The Journal of Positive Psychology, 4:1, 64-70, DOI: 10.1080/17439760802357867