目前市面上追蹤情緒的應用程式讓使用者紀錄、追蹤及反思過去的情緒數據。然而，這也產生部分疑慮，例如使用者可能會過度依賴科技提供的資訊來幫助調節情緒，因而失去對情緒調節的自我效能感（self-efficacy）與自我控制感（self-control）。因此本研究旨在透過兩階段的實驗了解如何幫助人們在調節情緒的同時仍保有覺察（awareness）與自我效能。第一階段研究透過半結構式訪談觀察人們對於紀錄情緒的認知；第二階段研究則是透過兩週的田野實驗了解WOOP技巧運用於情緒調節之效果。研究結果發現每日練習WOOP技巧可以提升心理健康及自我效能，並增加使用正向之情緒調節技巧。本研究討論有效果及無效果的部分，並且提出未來可繼續探討之方向。

Current emotion tracking applications enable users to record, monitor and reflect on past data. However, potential concerns arise that individuals may over-rely on external sources of information provided by technology to manage emotions and consequently lose the sense of self-efficacy and control over emotion regulation. This study aims to understand how to help people regulate their emotions while maintaining awareness and self-efficacy. Two studies were conducted sequentially. Study one examined people’s perceptions on emotion tracking via semi-structured interviews. Study two investigated the effects of the WOOP technique on emotion regulation through a 2-week field study. With the daily practice of the WOOP technique, it was found to be beneficial for enhancing mental wellbeing, self-efficacy, and increasing the use of positive emotion-regulating strategies. We discussed what worked and what did not work, and provided implications for future research on this topic.

ABSTRACT..............................................................I
TABLE OF CONTENT......................................................III
CHAPTER 1. INTRODUCTION...............................................1
CHAPTER 2. LITERATURE REVIEW..........................................4
2.1 TECHNOLOGY-ASSISTED EMOTION MONITORING AND REGULATION.............4
2.1.1 Theoretical underpinnings of emotion regulation.................4
2.1.2 Mobile applications for emotion tracking and regulation.........5
2.1.3 Technology for emotional data collection and analysis...........6
2.2 FUTURE THOUGHTS AND HEALTH BEHAVIOR CHANGE........................7
2.2.1 The generation of future thoughts and its impact on behavior change................................................................7
2.2.2 Examples of future thoughts in Personal Informatics.............8
2.3 MENTAL CONTRASTING WITH IMPLEMENTATION INTENTIONS (MCII) FOR HEALTH BEHAVIOR CHANGE.......................................................9
2.3.1 Fantasy realization theory......................................9
2.3.2 Mental contrasting with implementation intentions...............10
2.3.3 WOOP: application of mental contrasting with implementation intentions............................................................12
CHAPTER 3. METHODS....................................................14
3.1 STUDY ONE. INTERVIEW..............................................14
3.1.1 Participants Recruitment........................................15
3.1.2 Procedure.......................................................15
3.1.3 Data Analysis...................................................16
3.2 STUDY TWO. FIELD STUDY............................................16
3.2.1 Participants Recruitment........................................17
3.2.2 Procedure.......................................................17
3.2.3 Web-based Intervention..........................................21
3.2.3.1 Home page.....................................................22
3.2.3.2 Recording page................................................22
3.2.3.3 History page..................................................23
3.2.3.4 About WOOP page...............................................23
3.2.4 Data analysis...................................................23
CHAPTER 4. RESULTS....................................................25
4.1 STUDY 1 INTERVIEW: UNDERSTANDINGS OF EMOTION TRACKING AND REACTIONS TOWARDS FUTURE MOODS..................................................25
4.1.1 Emotion tracking habits.........................................25
4.1.1.1 Overview of emotion tracking habits...........................26
4.1.1.2 Information included while tracking emotions..................27
4.1.1.3 The impacts of emotion tracking...............................28
4.1.2 Perceptions and reactions to future moods.......................29
4.1.2.1 Understandings of future emotions.............................29
4.1.2.2 Influences of thinking about future moods.....................30
4.1.3 Design implications of mood tracking applications...............32
4.1.3.1 Preferred features............................................32
4.1.3.2 Data visualization............................................33
4.2 STUDY 2 FIELD STUDY: APPLICATION OF WOOP TECHNIQUES FOR EMOTION REGULATION............................................................34
4.2.1 Perceptions of the WOOP technique...............................34
4.2.1.1 Wish: understandings & struggles..............................34
4.2.1.2 Outcome: understandings & struggles...........................35
4.2.1.3 Obstacle: understandings & struggles..........................36
4.2.1.4 Plan: understandings & struggles..............................37
4.2.2 Impacts of WOOP technique on emotion regulation.................38
4.2.2.1 Positive influences of practicing the WOOP technique..........38
4.2.2.2 Other benefits of practicing the WOOP technique...............43
4.2.3 Incorporations of WOOP technique for emotion regulation.........43
4.2.3.1 Adaptations of WOOP technique for emotion regulation..........43
4.2.3.2 Integrations of WOOP technique into other applications........45
CHAPTER 5. DISCUSSION.................................................46
5.1 BENEFITS OF ANTICIPATING FUTURE MOODS FOR MOOD TRACKING...........46
5.2 FORMING PLANS FOR EMOTION REGULATION..............................47
5.3 ADAPTATION OF WOOP TECHNIQUE FOR EMOTION REGULATION...............49
CHAPTER 6. CONCLUSION, LIMITATIONS, AND FUTURE WORK...................51
REFERENCES............................................................53
APPENDIX..............................................................60
APPENDIX 1. MEASUREMENT ITEMS OF THE PERMA-PROFILER...................60
APPENDIX 2. MEASUREMENT ITEMS OF THE GENERALIZED SELF-EFFICACY SCALE ......................................................................62
APPENDIX 3. MEASUREMENT ITEMS OF THE TORONTO ALEXITHYMIA SCALE........64

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