Mental contrast

pageplanreflectconverge

Set a wish against the obstacle inside you, then plan for that obstacle.

Variants

• default

Data fields

The fields a spec's page can set for this component (see switchback show mental-contrast --json):

• wish

Grounding

Helps: when a wish is one you can realistically reach: setting the outcome against the inner obstacle, then writing an if-then plan for that obstacle, gives a small but consistent lift to follow-through, a little smaller on paper than with a guide

Backfires: when the Obstacle box is skipped and the page becomes pure positive fantasy, which lowers effort, and when success is unlikely, where contrasting is meant to lead you to let the wish go, so ending in disengagement is the page working, not failing

• BContrasting a desired future with the inner obstacle that stands in its way, then planning how to meet that obstacle (MCII / WOOP), increases goal attainment compared with positive fantasising, dwelling on obstacles, or planning alone.Wang, Wang & Gai (2021), Oettingen, Pak & Schnetter (2001)
• AForming written if-then plans ("When situation X arises, I will do Y") increases goal attainment compared with forming a goal intention alone.Gollwitzer & Sheeran (2006), Milkman et al. (2011), Gollwitzer (1999)

What the grades mean