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three key psychological needs : 

three key psychological needs autonomy – personal choice not compulsion by outside forces competence – capable & effective not incompetent & inefficient relatedness – regular emotional intimacy & shared activities not isolation & loneliness Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435. Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2): 325-39.

what makes for a good day? : 

what makes for a good day? people whose needs for autonomy, competence & relatedness are more satisfied experience greater well-being than those whose needs are less satisfied at the same time, for each individual, days when these basic needs are more satisfied are experienced as better than days when the needs are less satisfied it’s not just the total amount of need satisfaction, it’s also the balance that optimises well-being Sheldon, K. M., R. Ryan, et al. (1996). What makes for a good day? Competence and autonomy in the day and in the person. Pers Soc Psychol Bull 22(12): 1270-1279. Sheldon, K. M. and C. P. Niemiec (2006). It's not just the amount that counts: balanced need satisfaction also affects well-being. J Pers Soc Psychol 91(2): 331-41.

goals & their health implications : 

intrinsic goals prioritising personal meaning, community contribution & intimacy, tend to satisfy these three key psychological needs directly. extrinsic goals prioritising money, status & image focus on achieving external rewards and praise – often at the expense of key basic need satisfaction. key needs – autonomy, competence & relatedness prioritising extrinsic goals is associated with increased anxiety, depression, narcissism & physical symptoms and decreased vitality, self-actualization & well-being goals & their health implications

Slide 4: 

motivations & wellbeing for more details, see Ken Sheldon’s research at :

Slide 5: 

goals, motivations & well-being “intrinsic” goals “extrinsic” goals “controlled” motivations “autonomous” motivations wellbeing wellbeing wellbeing wellbeing

intentions for this coming week : 

intentions for this coming week time for personal reflection and writing exercise, diet, weight, alcohol, & sleep autogenics – energizing & quieting; personalizing reminder dots & shorts personal community chart & intentions and linked values/roots – roles – goals – diary goodwill exercise, sdt & ego-/eco-system

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