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Rewellme app: reset your mindset

Hello, I'm Andrew Belaveshkin , MD PhD, and creator of  Rewellme app ( AppStore , GooglePlay or Web ):   an evidence-based approach to psychotherapy and mental health based on visual metaphors, mental contrasting, and a card system. Having worked with patients in the field of preventive medicine and healthy lifestyles for a long time, I noticed that the biggest problem is not a lack of knowledge. People already know very well what is useful and what is harmful. The problem is the gap between knowledge and intention. Of course, some manage to jump over this gap by force of will, find themselves in a favorable environment, and have inspiring examples before their eyes. But for many people this is a difficult task.   How to make it easier? I have always thought about this for a long time and looked for answers from experts and scientific research. How to create motivation? I noticed that metaphors are very effective. A well-chosen comparison, metaphor, contrast helped
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Science


If-then planning


Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54, 493-503. https://s18798.pcdn.co/motivationlab/wp-content/uploads/sites/6235/2019/02/gollwitzer-1999-implementation-intentions.pdf

Bargh, J. A., Gollwitzer, P. M., Chai, A. L., Barndollar, K., & Troetschel, R. (2001). The automated will: Nonconscious activation and pursuit of behavioral goals. Journal of Personality and Social Psychology, 81, 1014-1027.

Bieleke, M., Keller, L., & Gollwitzer, P. M. (2021). If-then planning. European Review of Social Psychology, 32(1), 88–122. https://doi.org/10.1080/10463283.2020.1808936 https://www.researchgate.net/publication/346924102_If-then_planning
 

 
 

WOOP strategy or mental contrasting and implementation intentions (MCII).

When planning is not enough: Fighting unhealthy snacking habits by mental contrasting with implementation intentions (MCII). European Journal of Social Psychology 40(7): 1277-1293.
 
A short goal-pursuit intervention to improve physical capacity: A randomized clinical trial in chronic back pain patients." Pain 149(3): 444-452.
 
Self-regulation strategies improve self-discipline in adolescents: benefits of mental contrasting and implementation intentions."Educational Psychology: 1-10.
 
Free fantasies about the future and the emergence of developmental goals. Action and self-development: Theory and research through the life span. R. M. L. J. Brandstädter. London, Thousand Oaks: Sage.: 315-342.
 
Mental Contrasting and Goal Commitment: The Mediating Role of Energization.Personality and Social Psychology Bulletin 35(5): 608-622.
 
Self-regulation of commitment to reduce cigarette consumption: Mental contrasting of future with reality." Psychology & Health 25(8): 961 - 977.
 
Self-regulation of goal setting: turning free fantasies about the future into binding goals." J Pers Soc Psychol 80(5): 736-753.
 
Mental contrasting and the self-regulation of helping relations. Social Cognition 28(4): 490-508.
 
Physical activity in women: effects of a self-regulation intervention.Am J Prev Med 36(1): 29-34.
Intervention effects of information and self-regulation on eating fruits and vegetables over two years. Health Psychology 29(3): 274-283.

A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment Front. Psychol., 12 May 2021 Sec. Personality and Social Psychology

Mental Contrasting with Implementation Intentions Increases Goal-Attainment in Individuals with Mild to Moderate DepressionCognitive Therapy and Research volume 40, pages 557–564 (2016)
Mental contrasting instigates goal pursuit by linking obstacles of reality with instrumental behavior https://affectivebrain.com/wp-content/uploads/2012/10/1-s2.0-S0022103112000145-main.pdf




Memory cards

Closure of autobiographical memories moderates their directive effect on behaviour Memory 2010 Jan;18(1):40-8.

Soljana Çili & Lusia Stopa (2014): The retrieval of self-defining memories is associated with the activation of specific working selves, Memory, DOI: 10.1080/09658211.2014.882955

Combating Loneliness With Nostalgia: Nostalgic Feelings Attenuate Negative Thoughts and Motivations Associated With Loneliness Front. Psychol., 23 June 2020

Is Nostalgia a Past or Future-Oriented Experience? Affective, Behavioral, Social Cognitive, and Neuroscientific EvidenceFront Psychol. 2020; 11: 1133.

Nostalgia as a Psychological Resource for a Meaningful LifeThe Happy Mind: Cognitive Contributions to Well-Being pp 427-442| Cite as

The mnemonic muse: Nostalgia fosters creativity through openness to experienceJournal of Experimental Social Psychology Volume 59, July 2015, Pages 1-7

Back to the Future: Nostalgia Increases Optimism. Personality and Social Psychology Bulletin, 39(11), 1484-1496.

Letters of Gratitude: Improving Well-Being through Expressive Writing.
November 2009 Journal of Writing Research 1(3):181-198





Mental Contrasting


Strategies of Setting and Implementing Goals. Mental Contrasting and Implementation Intentions Social psychological foundations of clinical psychology / ed. by James E. Maddux ... (Eds.). - New York : Guilford, 2010. - pp. 114-135. - ISBN 978-1-606-23679-6 https://d-nb.info/1105478378/34

Mental Contrasting and Goal Commitment: The Mediating Role of Energization Personality and Social Psychology Bulletin 35(5):608-22

https://www.researchgate.net/publication/247773755_Spontaneous_Mental_Contrasting_and_Selective_Goal_Pursuit

Mental contrasting as a behaviour change technique: a systematic review protocol paper of effects, mediators and moderators on health Syst Rev. 2016; 5: 201.





Therapeutic metaphors

Therapeutic metaphors: Theories, empirical efficacy and underlying mechanisms Advances in Psychological Science ›› 2022, Vol. 30 ›› Issue (7): 1546-1560.