Notes on “Self Coaching”

I made a review on theisis of one of the senior students from lab that I study with.


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And then by reading this I made a prototype of magnet ideas on facilitating this meta congnition process!



熱田 惇.(2011).アスリートのセルフコーチングを支援する〜意識レベルの算出手法の提案.



I came up with a challenge called”1DayFast” for anyone to meet a better version of themselves in 24 hours.



So the story started like this. I am doing master degree, and while most of my friends are out there working and contributing to the society directly, I have been feeling that I was only receiving. In fact I have been recieving the best things, time to think and develope my knowledge, great people who teach me on various things, and great love from my family and friends.

I want to give something back.

When I say that I want to give something back, it does sound very cool. But it is not like that.

I want to see myself being able to contribute to someone, and by that I want to feel the sense of growth and significance. And I know that everyone feels this way too.

This is how I came up with an idea of “1DayFast”, a day which you see yourself doing something beyond your normal self by challenging yourself physically and giving something to someone.



<<What to Do>>

#1. Fast for one day with water and salt. (or coconut water for active days)

#2. Donate $11 on anything you like. (Why $11? -On average this is how much we spend for food per day and also I like how it has one and one.)


Just Do It.

If you do it you will know it.

<<6 Basic Human Needs>>

According to Tony Robbins, who I truly respect, we have 6 needs.

(1). Certainty (2). Uncertainty (3). Significance (4). Connection (5). Growth (6). Contribution

And this challenge lets you beat all the needs except for (1).

You will find yourself feeing satisfied after trying this, am sure!


It is a Mental Challenge.

It is not for weight loss.

Please know that the reason why you are doing this is becasue it lets you see yourself on a different level.

Let me know how you get on with it! I am doing it right now 🙂

Essential steps to get into “flow”

a. Set an overall goal, and as many subgoals as are realisitcally feasible

b. To find ways of measring  progress in terms of the goals chosen

c. To keep concentrating on what one is doing, and keep making finer and finer distinctions in the challenges involved in the activity

d. To develop the skills necessary to interact with the opportunities available

e. Keep raising the stakes if the activity becomes boring

Csikszentmihalyi, M. (1990). Flow thepsycology of optimal experience. 97.

Research Review: “The Relationship between Flow Experience and Sense of Coference (SOC) in Tai Chi”


“太極拳によるフロー体験とSense of Coherence(SOC)の関係”



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  • 中国の武術として発祥
  • 深い呼吸 + リズミカルな動き → 副交感神経が優位に立つ
  • 身体的効果&精神的効果が得られる
  • 長期間、継続的に行うとフローを体験しやすい


  • フローは全人的に没入しているときに感じる喜びの体験(Csikszentmihalyi, 1975&1999)
  • フローは最適体験(optimal experience)であるWells, 1988)

→→→ 強い内的動機付けとなる

  • フローは自己効力感(自分がある行動を津井港しようとする時に自分の可能性を認識出来る感覚, Bandura, 1997)を向上する(常行, 2011)
  • フローは生きがいを持たせる(Demura et al., 2005)

Sense of Coherence


  • SOCはストレス対処能力を表す
  • 3つの構成要素から成り立つ (「把握可能感」、「処理可能感」、「有意味感」
  • 「有意味感」は特に重要で、それを感じる仕事は良いストレスを生み出し、難しいタスクも即会陰させる力となる (Nelson and Simmons, 2003)
  • 身体活動がSOCを高める (Kohut et al., 2006)


  • Lutz(2009)による仮説“フローが現在の状態を表しており、SOCが時間的経過におけるフローの蓄積である”に注目
  • 仮説“太極拳でのフロー体験が自己効力感、生き甲斐感を介してSOCを高める”を検証する




  • Flow State Scale 2 (Jackson&Eklund, 2002)
  • SOC-13 (Antonovsky, 1993)
  • 高齢者の生きがい感尺度(K-I式) (近藤&鎌田, 2003)
  • 中年者における運動セルフ・エフィカシー尺度 (岡、2003)



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  • フロー→SOCの直接効果 ×
  • フロー→自己効力感→SOC ×
  • フロー→生きがい→SOC ○
  • フロー→自己効力感→生きがい→SOC ○


  • 仮説“太極拳でのフロー体験が自己効力感、生き甲斐感を介してSOCを高める”は否定された
  • フロー→生きがい→SOC が示された
  • フロー→自己効力感→生きがい→SOC も示された
  • ポジティブ感情の経験↑ = 1否定的な感情を経験しにくくなる (Diener, 1984)


(Fredrickson, 2004)

  • フロー体験はポジティブな感情を生じさせる為、継続的なフロー体験が故人資源の形成を促して、困難な場面において柔軟に対応し乗り切る能力を強化する


Iida K., & Oguma Y., “The Relationship between Flow Experience and Sense of Coference (SOC) in Tai Chi”, 2014.