THE POLITICAL SELF AND BEING A knowledge about politics.

FILIPINO
POLITICS  Cognitive theory – Cognitive theory
Kendall (1998) defines politics as a social suggests that individuals' mental activities
institution through which people acquire and (e.g., knowledge, perceptions, and ideas)
exercise power in groups. “Man in nature is a are important determinants of behavior
political animal.” Politics serves as a mechanism (e.g., political attitude). “For example,
by which individuals develop power and individuals interpret the meaning of
understand the proper functioning of a democrat. politics and then choose and decide the
According to Stevens, Anglin, and Jussim (2015), actions they will make.”
politics is a central component of their identity.

Political self organizes one’s beliefs,  Theory of symbolic interaction – This

attitudes, and affiliations and aids in processing theory suggests that behavior is the
politically relevant information. The political self product of communication, meaning, and
constitutes knowledge about the constitution, symbols. People give meanings to symbols
government, and governance. The political self and express these meanings through
exemplifies the people's ideals and aspirations, language communication. For example,
embodies the rules and principles of the state, children develop their political attitudes
and determines the status and power of the according to the symbols and meanings
people. The political self is often defined by that their parents communicate with them.
citizenship.

Origin of Political Self  Theory of political participation – This

theory is defined as the citizen’s actions or
 Family. The family has a hierarchical
activities anchored in politics. The extent
structure, that is, through a hierarchy of
and scope of political participation may be
positions, status, and power. For example,
an important criterion for assessing the
the parent acts as a leader and
value or quality of symbols and meanings
establishes rules to maintain order in the
people ascribe to politics. An example of
family. The parent’s show of power can
these actions/activities is allowing an
lead to the development of the political
ordinary Filipino citizen to participate in
self and identity.
the policy and decision-making process
regarding the country's policies, in line
 School. The school’s responsibility is to with the democratic nature of the
teach moral, spiritual, and political values Philippine society.
that will help students become patriotic
and morally upright citizens through BEING A FILIPINO
subjects such as UTS, GMRC, and ROTC.
Like family, teachers act as leaders in a Objectives:
classroom that sets the rules and
 develop a Filipino identity
regulations to maintain order in class.
 identify different Filipino values and traits

 Religious Affiliation. Religious affiliation  reflect on your selfhood relative to your

helps shape the ideals of citizenship and national identity.
democracy through religious teachings,
values, and traditions.
Who are the Filipinos?

 Peers. Interaction with peers

encompasses and emphasizes the equal
distribution of power, rights, and privileges
among the group members.

 Mass Media. Mass media is the key

source of information in politics.
From President Corazon Aquino until the
present administration under President Rodrigo
Theories of Political Self Duterte, the Filipinos have become highly vigilant
 Social learning theory – A person can and watchful in safeguarding the democratic
acquire learning through observation and process in the government and communities. The
imitation. Observation and imitation are people’s assertions of peaceful and assertive
essential in a process known as political means of participation in democratic elections
socialization. Political socialization is the and representation are healthy indications that
lifelong process by which individuals gain the Filipinos have matured their quest for genuine
independence.
 from province to province. Tagalog phrases
include “mabuhay,” “salamat,” “po,” and “opo.”
DEMOCRACY
 Filipino hospitality – Filipinos welcome
The awareness and understanding of the their guests and tourists as if they are
self and community are the foundation of their brothers and sisters by always
democratic practice and its results. making them feel at home. Filipinos will
 Attributes of democracy: bring out their best sets of plates for their
honored guests and would even go as far
 People empowerment as spending a lot of money and going into
debt to satisfy them.
 Consultation
 Respect for elders – Filipinos greet their
 Popular decision making
elders by kissing their hands. Tagalogs do
 Total development this while saying “Mano po!” and
constantly using “po,” “opo,” “ate,”
 Delivery of service “kuya,” “lolo,” and “lola.”
 Fair and partial system of justice  Close family ties – Filipinos maintain a
tight relationship with their family
 Accountability of public officials
regardless of whether they are old enough
 Promoting respect for rights and already have their own families.
Filipinos are also fond of family reunions
 Concern for their welfare during birthdays, holidays, and fiestas.
 Unity  Cheerful personality – Filipinos have a
 Justice and equality habit of smiling and laughing. Filipinos
smile when they are happy, sad, or
ESTABLISHING DEMOCRATIC CULTURE occasionally even when angry. Smiling has
Democracy is a government in which the been a coping mechanism for many
supreme is vested in the people's exercised Filipinos, especially during trying times
directly or indirectly through a system of and calamities.
presentation, generally involving periodically held
free elections. Although democracy has several  Self-sacrifice – Filipinos go out of their
flaws, it also uniquely possesses several features way to extend their help to friends,
that most people – whatever their basic political families, and loved ones. OFW sacrifices
beliefs – would consider desirable. considerably, which is why they are
considered modern-day Filipino heroes.
Examples: Occasionally, the eldest among the
children of the family would give up their
1. Democracy helps prevent cruel and studies to work and provide for the rest of
vicious autocrats from ruling. the family and provide for the education of
2. It fosters human development, including his or her siblings.
health education, personal income, and  Bayanihan – Bayanihan is the spirit of
any other indicators, more fully than other giving without expecting anything in
forms of government do. return. Filipinos are always ready to share
3. Democracy helps protect fundamental and help their friends and loved ones who
individual rights and interests. are in need. In calamities, bayanihan is
shown by Filipinos.
4. Democratic societies provide people the
maximum opportunity to take moral  “Bahala na” attitude – This is the
responsibility for their choices and Filipino version of the famous line “Hakuna
decisions. matata” from the movie Lion King, which
means “no worries.” This phrase is said to
5. Democratic societies offer a relatively high have originated from “bathala na,” where
chance of political equality. “bathala” means “god.”
Technically, according to the 1987  Colonial mentality – Colonial mentality
Philippine Constitution, Filipino citizens are “those indicates the lack of patriotism and the
whose father or mothers are citizens of the attitude of Filipinos that favor foreign
Philippines,” “those born before January 17, products more than local ones.
1973,” “of Filipino mothers,” and those “who elect
Philippine citizenship upon the law.” Culture and  “Maňana” habit – “Maňana” habit is the
history have significantly influenced the manner Filipino term for procrastination. “Mamaya
Filipinos learn, live, and behave to date. na” means doing things that could have
been done in the present yet executed at
a later time.
Filipino Traits and Values
The Philippines is a lush island paradise  “Ningas kugon” – “Ningas kugon” is the
famous for its grandiose mountain views, attitude of eagerly starting things but
beaches, and rich and diverse culture, changing quickly losing eagerness soon after
 experiencing difficulty as fast as the fire 2. the country’s progress and development.
has ignited. Laziness is a common problem You can also become an active citizen by
among Filipinos, as shown by the fictional exercising your right to vote.
character “Juan Tamad.”
3. Study the Philippine history – One
 Pride – Most Filipinos hold on to their should study Philippine history to
pride as if this is more precious than understand the events of Philippine history
keeping a good relationship with family completely.
and loved ones. Filipinos find it hard to
apologize. 4. Support local products – Supporting our
local products displays our creativity,
 Crab mentality – Crab mentality is a innovativeness, and resourcefulness.
toxic trait among Filipinos. One person
resents another person's achievement 5. Speak Filipino languages – Speaking
instead of feeling happy for them; thus, our native Filipino languages (Tagalog,
they pull each other down and ruin each Waray, Kinaray-a, and others) serves as a
other’s reputation. unique identifier of being Filipino.

 Filipino time – Filipino times indicate the 6. Do not spread fake news and be
habit of Filipinos of arriving late for democratic in engaging with dissent –
commitments. Filipinos tend not to This behavior should be practiced by
observe punctuality altogether. sorting out everything that one reads
before actually believing it and spreading
it. Think before you click!
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
superstition of Filipinos is that a woman who sings
while cooking will become 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.

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
WHO AM I IN THE CYBERWORLD?  Baby boomer – born: 1946–1964; age in
(DIGITAL SELF) 2017: 51–69

“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
Generation of Digital Natives
with their friends. Given the importance of social
media and friendships to the youth, this review  A total of 85% of the youths in the NCR
examines the effect of social media on the own a cellphone. In addition, teens access
emotional experiences of the youth. Social media the Internet from mobile
can have a positive influence upon loneliness, devices/smartphones.
intimacy, and relationship maintenance during
adolescence. However, adolescents also  A total of 92% of the youths in the NCR
experience relational issues via social media and use the Internet, 90% of which have at
are more reckless online than in real life. Social least one account on social networking
media, particularly Facebook, may have positive sites.
and negative effects on mood symptoms and
 In NCR, an average of 10 hours a week is
other mental disorders. Social media may play a
spent on the Internet by the youth.
role in identity formation by allowing young users
to experiment with different behavior and
interactional styles. The effects of social media Effects of Online Interaction on Self:
may lead to more positive outcomes for boys
than for girls. A research on social media use  draw people away from meaningful and
during preadolescence is needed because intimate communication with families and
existing works largely targeted adolescents. friends
Further research should also be conducted with
 limit face-to-face interaction with other
potential mediators between social media and
people.
well-being (e.g., friendship).” (Wood, Bukowski, &
Lis, 2016)  false information/fake news

The digital self is the aspect of the self  identity theft

that is expressed or shared with others through
online interactions on the Internet, specifically on  cyberbullying
social networking sites.  comparison of yourself to others
Self-presentation refers to an  may lead to depression
individual’s attempts, whether conscious or
unconscious, to control how he projects himself in  Positive impact on mental health:
social interactions. Self-presentation is the creativity, knowledge sharing, web
process of controlling how one is perceived by connectivity, and social marketing
other people and the key to relationship inception
 Negative implications for mental health:
and development.
profile updates, depression, and insomnia
Which generation are you?
 Impact of social media:
 Gen Z/iGen – born: 1996–2011; age in
o Self and social development –
2017: primary, tweens, and teens
social connections, belongingness,
 Millennials/Gen Y – born: after 1980; age in identity creativity, and community
2017: 22–mid-30s (political) engagement

 Gen X – born: 1965 to 1980; age in 2017: o Access to information – resources,

mid 30s–50s information and support for
schoolwork, and seeking health
information, as well as
 misinformation and risks (self- With blogs and webpages, this shift led to
harm) greater self-reflection and more digital bits of the
extended self to represent us, occasionally with
o Risks – privacy issues, multiple daily updates. Hence, researchers
cyberbullying, body image issues, became concerned with actively managing
sexualization, and depression identity and reputation and warn against the
 Fear of missing out (FoMO) – “the uneasy phenomenon of “oversharing.”
and sometimes all-consuming feeling that
you are missing out – that your peers are FOUCAULT’S VIEW
doing, in the know about, or possession of
more or something better than Why confess to unseen and anonymous
you.” (Dykman, 2012) Under this framing people online?
of FoMO, nearly three-quarters of young
adults reported they experienced this  In Foucault’s (1978,1996) view, confessing
phenomenon. our secret truths feels freeing, even as it
binds us in a guilt-motivated self-
 Your brain on the smartphone is not so governance.
smart – notifications, texts, “likes,” and
new information on your feed are  St. Augustine and Jean-Jacques Rousseau
inherently rewarding and addictive via the reinforce this imperative for self-
action of dopamine in your brain. The confession in an earlier era, similar to the
mere presence of a smartphone in your function of online diaries and blogs at
environment reduces cognitive attention present.
and capacity. Long and late-night exposure
 However, the Internet has made once-
to the blue light that the smartphone
private confession considerably public.
screen emits disrupts melatonin
production and circadian rhythms.  “Technologies of the Self,” through which
we seek to purge and cleanse ourselves.
The Anti-Discrimination Act aims to protect
the rights and welfare of the LGBTQ+ community  Exomologesis or “publishing oneself”
in the Philippines. became easier to accomplish.
The Data Privacy Act of 2012/Republic Act  Despite the tension between privacy and
10173 aims to protect the people from the potential celebrity, our online confession is
invasion of privacy. also part of the “self-therapeutic” aspect
of sharing.
IDENTITIES:

 Online identity – the sum of all our

NEEDED EXTENDED SELF-UPDATES DUE TO
characteristics and our interactions.
SHARING
 Partial identity – a subset of characteristics
 Self-revelation – Not only an inward turn
that make up our identity.
in self, that is, consciously crafting our
 Persona – the partial identity we create autobiographies, exists (Zhao 2005); an
that represents one’s self in a specific outward turn in presenting these self-
situation. displays is also present. “Ego searching” is
looking for information about themselves.
For anything we post online, we should
consider public regardless of how private it is.  Loss of control – What was once private
is now more likely to be public? We may
Personal identity – the interpersonal level of exercise self-control, but it is far harder to
the self that differentiates the individual as control all-out digital self-representation.
unique from others.
 Shared digital possessions and
Social identity – the level of self wherein the aggregate self – In the digital realm, we
individual is identified by his or her group are part of imagined communities whose
memberships. members may not be personally known
aside from their pseudonyms and online
Self-Sharing in Cyberspace
contributions (Born 2011). Pirated
According to Belk’s (2013) “Extended Self
music is a case point of profile sharers
in a Digital World,” sharing itself is not new and
who jointly assemble and share ownership
has arguably been around as long as humankind.
of a set of musical files.
However, digital devices help us communicate
more and in a broader manner than ever before.  Shared sense of (cyber) space
– Consider cyberspace as a public place.
In older family albums, the photographer is
The whole point of Web 2.0 and most
often not shown in the album (Mendelson and
digital devices is to facilitate access and
Papacharissi, 2011), whereas with arm’s length
information. “Reworldling” means taking
photos, they are included. As indicated by
us out of the constraint of our physical
Schwars (2010), we have entered an
space and providing us with new abilities,
unprecedented era of self-portraiture.
that is, “the ability to remodel the virtual
 environment extends the identity project “Cyber refers to the characteristics of the culture
far beyond the body.” In reworldling, we of computers, information technology, and virtual
experience the transcendence of the body, reality.” (yadav & Gour, 2014) Collectively, the
time, and space. This aestheticization of cyberworld means the world of computers and
life takes place online as the participants communications; it implies today’s fast-moving,
soak in the digital spectacles in “window high-technology world.
shopping” for real-world goods. “Third
places” is a place that is neither the first Physical life refers to the life in which we live,
place of home nor the second place of that is, the routine life. The circumstances we
work at which people hang out, enjoy face in our life are relevant to physical life.
themselves, and feel accepted (e.g., pubs,
cafés, and coffee shops) where regulars ROLE OF CYBER WORLD
get to know, accept, and support one
another. The cyber world is being involved in our lives
considerably; the person being addicted to this
would feel incomplete without it.
GENDER AND SEXUALITY ONLINE
Cyberspace
According to Marwick (2013), while the terms
“sex,” “gender,” and “sexuality” are often  Cyberspace refers to the virtual computer
thought of as synonymous, they are actually world and, specifically, an electronic
relatively distinct. medium used to form a global computer
network to facilitate online
Sex is a biological state that corresponds to what communication.
we might call a “man” or “woman.” While sex is
often explained as biological, fixed, and  In the realm of cyberspace, users can
immutable, it is actually socially constructed engage in a multitude of activities, such as
(West & Zimmerman, 1987). sharing information, interacting,
exchanging ideas, playing games,
Gender is the social understanding of how sex participating in discussions or social
should be experienced and how sex manifests in forums, conducting business, and crafting
behavior, personality, preference, capabilities, intuitive media, among various other
etc. For transgender individuals, understanding endeavors (Nandy, 2020)
gender is changeable or liminal, which threatens
many assumptions that are considered biological  It is an extensive computer network made
or “natural.” Gender is a system of classification up of many worldwide computer networks
that values male-gendered things more than that use TCP/IP protocol to facilitate
female-related ones (e.g., colors, academic communication and the exchange of data
departments, electronic gadgets, and websites). in various activities.
(Taylor & Francis, 2014)
 At its core, cyberspace provides an
Gender inequality – Heteronormativity is the interactive and virtual environment
presumption of heterosexuality unless explicitly accessible to a diverse range of
stated. “Technology has been criticized for this participants.(What Does Cyberspace
male normativity due to the disproportionate Mean?, n.d.)
number of men and women involved in technical
Cyberculture
design and engineering.” (Taylor & Francis, 2014)
 This encompasses the societal
Normative gender behavior – This behavior
circumstances arising from the extensive
adheres to the dominant understanding of
utilization of computer networks for
masculine men and feminine women. Non-
communication, entertainment, and
normative behavior does not follow these
business purposes.
norms.
 It represents a distinctive collection of
Sexuality is an individual expression and
habits, values, and other cultural elements
understanding of desire, often viewed as binary
that have emerged from the utilization of
(homosexual or heterosexual) similar to gender.
computers and the Internet.
In reality, sexuality is often fluid. (Taylor &
Francis, 2014)  Cyberculture, also known as computer
culture, is the cultural phenomenon that
Queer can be used as an umbrella term for the
has surfaced or is evolving from the
non-normative expressions of sexuality.
utilization of computer networks for
Originally, queer means “strange” or “peculiar.”
communication, entertainment, and
Unlike “gay or lesbian,” queer rejects the binary
business (Ma, 2014).
approach to making female or gay/straight
identities. (Taylor & Francis, 2014)  The study of internet culture encompasses
an examination of diverse social
phenomena linked to the Internet and
ROLE OF CYBER WORLD FOR PHYSICAL
emerging forms of network
WORLD
communication. This includes aspects like
Cyberworld online communities, multiplayer online
 gaming, wearable computing, social According to behaviorists, learning can be
gaming, social media, mobile apps, defined as a relative change in behavior due to
augmented reality, texting, as well as practice and experience. Meanwhile, for cognitive
issues related to identity, privacy, and psychologists, it is a process that leads to change
network formation (Ma, 2014). as a result of experience.

 The study of cyberculture is still an

evolving field. The complex relationship What happens in the brain during learning?
between technology and our use of it is Neuroplasticity is the brain’s ability to
changing the cultural landscape due to evolve throughout one’s life. Neuroplasticity
this complex relationship. involves the addition of new neurons and the
reorganization of information-processing areas.
Cyber wellness
The ability of the brain to change happens in two
 Cyber wellness refers to the positive well- ways:
being of Internet users and healthy cyber
culture for the Internet community. 1. increase the number of synapses between
neurons
 Cyber wellness involves understanding the
risks of harmful online behavior and an 2. change in the function and structure of the
awareness of how to protect oneself and neurons
others from such behavior.
Neurons are the basic building blocks of the
 It is the recognition of the power of the nervous system that transmit impulses or
Internet to affect oneself and the messages.
community-at-large.
What are neurons made of?
 It requires comprehension of the norms
governing appropriate and responsible  Cell body (soma)
behavior in technology use, along with the  Dendrites
knowledge, skills, values, and attitudes
necessary to safeguard oneself and other  Axon
internet users in the cyber world. (Ministry
A synapse is a junction that helps transmit
of Education, n.d.)
impulses or messages to another neuron.

Cerebral cortex

 The cerebral cortex is the wrinkled layer of

the brain.

LEARNING TO BE A BETTER LEARNER  The process of neuroplasticity generally

happens here.
Many believe that the current educational system
is leaving a vast number of students behind.  It is responsible for the most sophisticated
Therefore, it demands a lot of effort and energy in information processing in the brain.
developing the education sector. However, a The cortex is divided into four lobes:
fundamental assumption of this monograph is
that efficient teaching can assist students in 1. frontal lobe
regulating their learning, which is one component
2. parietal lobe
of the solution. Consequently, cognitive and
educational psychologists have been developing 3. temporal lobe
and evaluating easy-to-use learning techniques to
help students achieve their learning goals. This 4. occipital lobe
monograph discusses ten learning techniques in
What is cognition?
detail and offers recommendations about their
Cognition is the cerebral processes
involved in gaining knowledge and
comprehension, including thinking, knowing,
“The only person who is educated is the remembering, judging, and problem-solving
one who has learned how to learn and (HealthMeasures, n.d.).
change” – Carl Rogers

relative utility. What is metacognition?

What is learning? Metacognition

Learning is the acquisition of knowledge,  Metacognition is the knowledge and

skills, and attitudes through experience (Amul understanding of our cognitive processes.
2018). It leads to personal growth and
development. Learning starts from birth and  Metacognition is thinking about thinking
continues throughout life. We generally learn (John Flavell).
through observation and imitation.
  It refers to the awareness of one’s thinking Self-regulated learning is how students
and the strategies one uses to learn. systematically direct their thoughts, feelings, and
actions toward attaining their academic goals
 The root word “meta” means “beyond.” (Zimmerman).
Thus, metacognition means “beyond
thinking.” Components of SRL:

1. Planning – increases efficiency, control,

Two components of metacognition: and motivation.

1. Metacognitive knowledge – refers to the 2. Problem-solving – allows students to learn

awareness of one’s cognitive abilities and to think and look for solutions when faced
knowledge on cognitive undertakings. with adversities.

2. Metacognitive regulation – refers to how a 3. Self-evaluation - increases self-awareness,

person monitors and controls his/her leading to improved understanding of
cognitive processes. one’s own emotions, strengths, and
weaknesses.

Types of Metacognition Knowledge Different learning styles:

1. Declarative “person knowledge” or 1. Visual – learning through imagery and

knowledge understanding one’s spatial understanding.
capabilities. 2. Aural/auditory – learning through
2. Procedural encompasses "task listening to sound and music.
knowledge knowledge," which 3. Verbal/linguistic – learning through
involves considerations speaking and writing.
such as content (what
information is essential 4. Physical/kinesthetic – learning that
to convey?) and length involves hands-on, tactile interaction.
(how much space is
5. Logical/mathematical – learning
available to
revolves around logic, reasoning, and
communicate what I
systems.
know?)
6. Social/interpersonal – learners prefer
3. Strategy “conditional knowledge,” group-based learning or collaborating with
knowledge which pertains to one's others.
capacity to employ
learning strategies and 7. Solitary/intrapersonal – preference for
adapt them to novel learning alone via self-study.
situations, with a
connection to the How to develop metacognitive and self-
individual's age or regulated learning behavior:
developmental stage. 1. Set your short- and long-term academic
goals.
Source: https://www.learning-theories.com/
metacognition-flavell.html 2. Make a self-help plan.

Key Concepts on Knowledge and Thinking 3. Monitor your academic performance and
progress.
Declarative knowledge is not always accurate
because an individual’s self-assessment can be 4. Reflect.
unreliable.
Setting goals for success
Procedural knowledge is related to how
difficult an individual perceives the task to be and “If you plan on being anything less than you are
their self-confidence. capable of being, you will probably be unhappy
all the days of your life” – Abraham Maslow
Strategy knowledge – A kindergartener can
think of a strategy; however, the child needs to The goal is the object toward which the
be reminded to utilize them, such as sounding out behavior is directed, generally within a specified
words when learning to read. In contrast, a period. According to IO Psychology, the goal is
student in the upper elementary level what the individual is consciously trying to do.
comprehends this strategy and discerns its According to Edwin Locke & Gary Latham, goal
effectiveness in varying circumstances. directs attention, effort, and actions.

Thinking is a learnable skill that can also be Two categories of goals:

practiced, developed, and improved. However,
1. Short-term goal – can be achieved in a
thinking is not the same as intelligence, which
day, weeks, or year.
includes being “brilliant” in schoolwork, gathering
considerable information, and being good at 2. Long-term goal – generally achieved over
speaking in class. a year or more.
Factors that may influence goals: 1. Set goals that motivate you.

1. Values – can be the basis for what is 2. Set SMART goals.

desirable, correct, and good. It directs the
behavior. 3. Write your life goals – prioritize!

2. Needs – motivation that is generally 4. Develop an action plan for your future.
aroused by a need for lack of something 5. Start working toward your life goals.
that may propel a person to act.
6. Your goals should be personally important
Drive reduction theory – Humans are motivated to you.
to satisfy needs to maintain homeostasis or
internal equilibrium. 7. Goals must be clear and well-defined,
wherein the degree of your success can be
MINDSET AND EFFICACY measured, is attainable, and has a
Self-efficacy is the person’s belief that he timeframe.
can successfully perform behavior that will
produce the desired effects. According to Albert 8. Make a list of your goals, prioritize items,
Bandura, self-efficacy plays a central role in and discard the unimportant ones.
people’s thoughts, motivations, and actions. 9. Write the steps to attain your goals.
1. Fixed mindset – people believe that their 10. Do not just think smart; you have to take
basic qualities, such as intelligence or action to move forward.
talents, are fixed traits. As a result, they
worry about making mistakes.

2. Growth mindset – individuals hold the

belief that dedication and hard work can
enhance their fundamental abilities. 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

SETTING GOALS FOR SUCCESS  Goals can help monitor and improve your
performance.
Setting goals is an essential part of any career and is
especially important in sales (The Top 10 Things  Goals can improve the quality of your
Successful People Do Differently Than The practice and play by replacing boredom
Average Joe, n.d.). Your goals tell you what you with a challenge.
want to achieve in a specific timeframe. Over the
 Goals can help you replace fear/tension
years, we have seen many professionals (e.g.,
with focus.
sellers, managers, and companies) get goal
planning, action planning, and commitment to  Goals can help sustain motivation during
execution right. We have also seen many falls slumps, injuries, or a long career.
short.
 Goals assists in confidence development.
Those who fall short tend to do so in three (Goal Setting, 2012)
common ways:
SMARTER Goals
1. Action plans to achieve goals are not
concrete. ✔ Specific – the goal must be clear.
✔ Measurable - objectively prove that you have
2. Habits and behavior to achieve different met the goal.
results are not outlined. ✔ Adjustable – if you achieve the goal sooner
than anticipated, you can increase the intensity
3. They did not analyze where time should be
or scale it down.
spent to achieve goals.
✔ Realistic – believe that you can do it.
For the first point, once you define your ✔ Time-bound – set a realistic date to meet the
goals, you need a clear path to achieve goal.
them. Map out how you will achieve your goals ✔ Exciting – it will be fun.
with a concrete action plan. Only when you are ✔ Rewarding – see the reward for achieving this
clear on the actions you must take to reach your goal
goal will you give yourself a fighting chance of (Goal Setting, 2012)
achieving it.

Habit change is also an essential

part of success but is rarely addressed. If Example of a SMARTER Goal - “To lower my
you keep doing the same things, then you will handicap factor from 3.5 on June 1 to 1.0 by
keep getting the same results. As Albert Einstein September 15 and qualify for the club
said, “the definition of insanity is doing the same championship (The Power of Formal Goal Setting,
thing over and over again but expecting different n.d.).”
results.”
Types of Goals
If you achieve your goals, then you must
do things differently. This practice requires  outcome goals
changing your behavior and often changing bad  physical performance goals
habits that derail your focus, priorities, and
ultimately your results.  mental performance goals

Finally, you need to be mindful of  balance goals

how you spend your time. Use it on activities
that are most likely to generate an outsized “All goal performance starts with clear goals” -
return. Once you have chosen where to spend Ken Blanchard.
your time, you need to avoid distractions and
Outcome Goals
maximize your output per work hour.
 Focus on results or outcomes
Goal - The object of a person’s ambition or
effort; an aim or desired result.  Serve as a guide toward your overall
objectives
Why should we set goals?
 Examples of outcome goals:
 establish the ultimate destination
o number of wins
 identify the path you can take to get there
o stroke average
 know when you have arrived at your goal
o order of merit ranking
(The Power of Formal Goal Setting, n.d.).
o team selection
"The person who starts going nowhere generally
gets there." – Dale Carnegie.  They should be kept in their rightful place,
that is, “away from the course."
Why is formal goal-setting necessary?
 Focusing on these goals during play or
 Goals increase the levels of performance practice can negatively affect your
by an average of 16%. performance.
  The mind needs to be quiet and clear of  Be specific; have mental performance
outcome thoughts to perform at the peak goals for each round.
of the course.
 Examples of mental performance goals for
 Remember, you do not always have each round:
control over outcome goals. You can have
your best tournament ever, and someone o establish a written game plan,
else can still beat you. complete with targets for every
competitive round, and stick to it
 Establish one or two “dream” goals that regardless of the outcome
motivate individuals to do impossible
things o Use deep breathing and other
(Goal Setting, 2012) relaxation techniques to manage
my tension when under pressure

o Not react to terrible shots

Physical Performance Goals

 Physical performance goals define the o Consistently use my mental pre-

physical/technical skills you want to shot routine
improve to accomplish your outcome o To see the target 80% of the time
goals. (Goal Setting, 2012)
It helps you practice and train with a purpose  Consult your coach and outline your
(Goal Setting, 2012) strategy for achieving mental performance
 Examples of physical performance goals: goals.

o Develop an improved short game –  For example, the strategy to improve your
lower s.g. handicap to 0 by July 31 tension control might be to have a session
with a sport psychologist to learn a new
o Improve accuracy off the tee – hit relaxation technique and then practice
an average of 10 fairways in 2007 weekly during training sessions.

o Hit greens in regulation – 10.5 Balance Goals

greens per round in 2007
 Goals should be set to maintain quality
o Learn the knockdown shot time for all critical areas of your life.

o Improve clubface position at the  Lifestyle/relationship management is an

top of the swing essential component of planning for peak
performance.
o Improve my cardio to improve
endurance on the back nine and  A recommended guideline is as follows:
the beep test score from 8 to 10
o school and golf – 65%
(Goal Setting, 2012)
o relationship – 5%
 Consult your coach and outline your
strategy for achieving each stated o personal – 10%
physical performance goal (Goal Setting,
2012). o family – 10%

 For example, the strategy to improve your o friends – 10%

bunker play may be to have a coaching
session to ensure that your fundamentals, Goal Vectors
equipment, and technique are sound.  Imagine your goal as a “vector.”
Then, practice three times per week until
you hole five sand shots each time (Goal  Now is the starting point.
Setting, 2012).
 Your ultimate goal is at the end of the
Mental Performance Goals vector.

 Your mental performance goals describe  What steps do you have to take?
the intellectual skills you will be
 Breakup the steps on the vector
committed to strengthening to achieve
your outcome goals (Goal Setting, 2012).  Turn each step into a SMARTER goal.
 Mental performance goals should be your  As you reach each step, desire increases,
primary focus during competition. and the ultimate goal becomes close.
 They allow you to “stay in the present”  Provincial-level player
and play each shot as an island unto (The Power of Formal Goal Setting, n.d.)
self (The Power of Formal Goal Setting,
n.d.). GOAL SETTING EXAMPLE

 Goal #1 – Swing technique

 o The correct firm grip improves o Part of the 2008 Program
posture and reduces the slice to a
controlled fade shot.
 Next step – re-evaluate goals
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

TAKING CHARGE OF ONE’S HEALTH contamination and pollution is discussed
later in this chapter).
Self-care is anything you do that helps maintain
your physical, mental, or emotional health. It will  Thermal pollution arises from the
help you feel healthy, relaxed, and ready for discharge of heat (thermal energy) into
whatever life throws at you (White, 2003). the environment, causing ecological stress
due to the varying temperature tolerance
Reasons why self-care is essential of different species. can manifest at
(White): natural springs and submarine vents
where geothermally heated water is
 It keeps you healthy. Taking some time out
released. It is also linked to the release of
of your day to do something you enjoy
hot water from power plants.
(gaming, reading a book, etc.).
 Radiation stress results from prolonged
 It helps you recharge to catch up on rest
exposure to ionizing energy, which can
and unplug from the outside world for a
originate from sources such as nuclear
while.
waste, explosions, diagnostic X-rays, or
 It can help you manage health issues to solar ultraviolet energy.
live life as fully as possible.
 Climatic stress is linked to inadequate or
Stress is a state of compromised internal excessive conditions of temperature,
balance, resulting from internal or external moisture, solar radiation, wind, or
unfavorable influences (stressors). It is combinations of these factors.
counteracted by a complex array of physiological
 Biological stressors are linked to the
and behavioral responses aimed at preserving or
interactions among organisms,
restoring the optimal equilibrium of the body,
encompassing aspects like competition,
known as eustasis.
herbivory, predation, parasitism, and
Environmental stressors are factors disease. For instance, individuals within
that constrain productivity, reproductive success, the same or different species might vie for
and ecosystem development. limited essential resources. Trophic
interactions, such as herbivory, predation,
Patriquin (2018) explores the parasitism, and disease, involve one
categorization of various environmental stressors species exploiting another. Exploitation
into classes, acknowledging that these classes can be influenced by human activities, like
are not entirely distinct from each other. the harvesting of wild animals or trees, or
 Physical stress is a disturbance in which it can occur naturally, as seen with
an intense exposure to kinetic energy, defoliating insects or disease-causing
which causes damage to habitats and pathogens.
ecosystems, occurs. Examples include  Biological pollution occurs when people
disruptive events such as a hurricane or release organisms beyond their natural
tornado, a seismic sea wave (tsunami), a range. This type of pollution might involve
blast of a volcanic eruption, an explosion, introducing alien species that invade and
or trampling by heavy machinery or alter natural habitats or maybe release
hikers. pathogens into the environment through
 Wildfire is another disturbance that discharges of raw sewage.
involves the uncontrolled combustion of (Chapter 15 ~ Environmental Stressors –
the biomass of an ecosystem. People, or Environmental Science., n.d.)
naturally by lightning, can ignite a wildfire.
A severe fire consumes considerable
Causes of stress
ecosystem biomass, but even a less
Everyone has different stress triggers.
severe wildfire may kill many organisms
According to surveys, work stress tops the list. A
by scorching and poisoning toxic gases.
total of 40% of U.S. workers admit to
 Chemical pollution arises when one or experiencing office stress, and 25% say that work
more substances reach concentrations is the largest source of stress in their
that prompt physiological responses in lives (Khirania, n.d.) .
organisms, potentially leading to toxicity
Causes of work stress include:
and ecological alterations. Chemical
stressors encompass pesticides, gases  job dissatisfaction
(such as ozone and sulfur dioxide), and
toxic elements (like arsenic and mercury).  demanding workload or overwhelming
Excessive nutrients can also contribute to responsibilities
pollution, disrupting productivity and other  extending working hours
ecological functions. The mere existence
of a potentially toxic agent does not  dealing with inadequate management,
automatically result in pollution (further unclear work expectations, or a lack of
exploration of the distinction between involvement in decision-making

 working in hazardous conditions

  insecurity about career advancement or out by a large upcoming project than
fear of job termination those who worry that they are
incompetent.
 presenting speeches in front of colleagues
 Unrealistic expectations. No one is
 confronting workplace discrimination or perfect. If you anticipate flawless
harassment, particularly when the performance at all times, you're bound to
company does not provide support experience stress when things deviate
(Casarella, 2020) from expectations.

 Top of Form
Life stresses can also have a considerable
impact. Examples of these life stresses are  Change. Any significant life change, even
as follows: a happy event such as a wedding or a job
promotion, can be stressful. Extra
 death of a dear family member distressing occurrences, like a divorce,
substantial financial setback, or a family
 divorce or separation
member's death, can serve as significant
 job loss stressors.
(Casarella, 2020)
 rise in financial responsibilities

 marriage
Five stages of stress every student needs to
 relocating to a new residence know:

 long-term illness or injury 1. Alarm (fight-or-flight). When we are

triggered into a potentially stressful situation, our
 emotional challenges (e.g., bodies create a chemical reaction, releasing
depression, anxiety, anger, grief, guilt, adrenaline and cortisol hormones into our
and low self-esteem) bodies. This phenomenon is called the acute
stress response but is more widely known as the
 taking care of an elderly or sick family
fight-or-flight response (Young Diggers, 2019).
member
o Cooler skin: Our blood flow to the
 a traumatic situation (e.g., natural
surface of our body decreases so
disaster, theft, sexual assault, or acts of
that additional blood can flow to
violence targeting you or someone close
the arms, legs, shoulders, brain,
to you)
eyes, ears, and nose – all of the
Occasionally, stress comes from the inside rather body parts humans may need when
than the outside. You can stress yourself out only they enter fight-or-flight mode
by worrying about things. All of the following (Young Diggers, 2019).
factors can lead to stress:
o Sweating: Although the reasons
 Fear and uncertainty. Frequent for experiencing the fight-or-flight
exposure to news about the potential for reaction have evolved since the
terrorist attacks, global warming, and toxic first humans, when stress would
chemicals can induce stress, particularly mean having to go through
when it gives the impression of lacking physically demanding situations
control over these events. While disasters (e.g., being chased by a predatory
usually occur infrequently, the extensive animal), we still biologically react in
media coverage of such events can create the same way. Sweating is a
a perception that they are more likely to natural occurrence that can happen
happen than they truly are. Fears can also when body heat rises, as our
hit close to home, such as worrying that bodies try to cool us down (Young
you will not finish a project at work or Diggers, 2019).
have enough money to pay your bills this
month. o Dilated pupils: Another biological
reaction passed down from our
 Attitudes and perceptions. Your ancestors is that when your pupils
perspective on the world or a specific dilate, additional light enters your
situation can influence whether it field of vision and subsequently,
becomes a source of stress. For instance, your sight improves (Young
if your television is stolen and you adopt Diggers, 2019).
the mindset of "It's alright, my insurance
company will cover a replacement," you'll o Dry mouth: As the blood flow is
likely experience less stress compared to decreased from the digestive
thinking, "My TV is gone, and I'll never system, saliva production is also
recover it!" What if the thieves come back reduced; this is our body’s way of
to my house to steal again?" Similarly, refocusing on situation survival
people who feel like they are doing an rather than digesting a past meal
excellent job at work will be less stressed (Young Diggers, 2019).
2. Resistance. Whatever your initial stress overall health and mental wellbeing
response may be (sweating, dry mouth, (Scott, 2019).
etc.), your body is more likely to have an
increased capacity to cope with the situation that o Consistent sleep: Your body can
is causing a stress reaction once you move into begin to have a sense of
the resistance stage. This stage indicates that consistency, which can then
your body is trying to return to its natural state by regulate the mind and body to wind
releasing anti-inflammatory hormones to calm down and wake up naturally by
and ease the adverse effects of stress. keeping a regular schedule of when
you go to bed and rise in the
o Notice the causes. Students are morning (Healthy Sleep, 2007).
incredibly susceptible to entering
the resistance stage of stress; 4. Adaptation (what happens when you do not
constant studying, writing take time to recover). After experiencing stress,
assignments, sleep deprivation, you can choose to take the time to step back and
and poor diet are situations where recover (see stage 3) or adapt to the environment
our bodies try to resist pressure you have shared. Occasionally, humans adapt to
and keep pressing on. If you feel as a stressful environment due to resigning to
though you are constantly fighting thinking that we cannot improve the situation;
these potential triggers, then you thus, we have to live with it. If you do adapt, then
may need to take a moment your body will be in a constant state of stress,
to practice self-care. which can have long-term adverse effects, such
as low energy levels, low self-esteem, difficulty in
o Take action. While your body is sleeping, an unhealthy change in weight, and
taking action to calm yourself, the difficulty in managing your emotions (Cole, 2018).
stressor is still there. You have a If you do find yourself experiencing ongoing
considerable capacity to take stress, here are a few strategies you can use to
effective action now. help yourself:
Thus, ensuring you are proactive in
o Take a moment to check in with
combatting the stress trigger will
help you move through to the yourself. You may be able to put
recovery stage quickly. your current situation into
perspective and motivate yourself
o Plan for the future. If you often to do something about it by asking
find yourself in this stage of stress, yourself questions such as “how
you can plan for it in advance. am I feeling?” and “am I handling
Thus, you find yourself spending this to the best of my ability?”
less time at this stage in the
o Open your mind to possibilities
future.
and release
3. Coping (recovery) is perhaps the most expectations. Human beings are
crucial stage of the stress cycle. Recovery is great at creating their narrative
integral to bouncing back from a stressful period, before an event even happens.
returning to a state of equilibrium, and being your Learning to be present is one of
most well self. This stage can be achieved by life's greatest struggles, as we are
handing in or completing a particularly taxing often influenced by our pasts or
piece of assessment or taking a day for yourself what we think may occur in the
after an intensive period when you have had to future. You can become open to
juggle all of life’s priorities at once. We all life’s possibilities, leaving those
experience stress differently and recover in negative thinking patterns behind
various ways, but you can use a few techniques and releasing expectations of
to ensure you are giving yourself the best chance yourself by harnessing the energy
you can in the long term. of your thoughts (Stress Less,
2016).
These techniques include the following:
o Be kind to yourself and
o Exercise: When exercising, your
others. Forgiving yourself when
body releases endorphins that things do not go as hoped or get
make you feel better, thereby out of control or when you find
helping you to keep positive and yourself in a stressful situation you
improving your stress recovery thought you had adequately
(WebMD, 2005-2017). prepared for may be the key to
o Healthy diet: A well-balanced diet bouncing back from stress as the
that includes plenty of fresh best version of yourself.
vegetables is the best way to 5. Burnout. After a stressful situation has
supply your body with the nutrients triggered you, you should take time to
it needs to avoid vitamin and recover. Suppose that you cannot allow adequate
mineral deficiencies and long-term recovery, or you may have unknowingly adapted
stress, affecting an individual's 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.

o 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).

o 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.

o 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)