Self-Control

Question 1

What distinguishes someone with high self control, with some with low self control?

Answer 1

Self Control involves valuing LT gains over ST gains. As such:

• High: Accept immediate pain for later gain (deliberative).
• Low: Seek immediate gain for later pain (impulsive).

Question 2

What benefits of self control did the baby experiment indicate?

Answer 2

Self Control generally leads to:

• More success in life
• More happiness in life
• Better decisions

Question 3

When is self-control most required?

Answer 3

Self control required when strong (+)/(–) emotions present:

• Love
• Desire
• Fear
• Anger

Question 4

How can someone gain self control, based on the
Baumeister Self Control Model

Answer 4

Setting Goals: What you want to accomplish.

• Goal Clarity: How specific goal is.
  e. g. do online research before shopping, make shopping list, don’t window shop.
• Goal Conflict: Conflict causes (–) feelings + loss aversion → framing → immediate gains valued more.
  e. g. Resolve conflicts in advance
• *Monitoring Progress:** Keep track of behavior
  e. g. Record, track, keep logs, take notes.

Increase Capacity by preempting strong desires w/ barriers & clarifying goals & resolving conflicts before taking decisions.

• MUSCLE: Self control lowers w/ use.
• _{<strong><u>Light Switch</u>:</strong>} Self control constant w/ use.
• _{<u><strong>Swimming:</strong></u>} Self control improves w/ use.

Question 5

What are the factors affecting our increased calorie intake?

Answer 5

Increased choice.

Increased convenience.

Increased portion sizes.

Evolutionary influences:

• Preference for fat & sugar (due to energy density).
• Preference for salt (due to taste).
• Storing excess calories (leads to feast and famine).

Question 6

What are some tips to avoid overeating?

Answer 6

• Smaller plates (uses anchoring)
• Promise to pay partner if you have leftovers
  (loss aversion –> framing)
• Cut food (reduces availability)
• Sit & look away from buffet (reduces availability + more time to think)
• Browse, then pick (more time to think)
• Eat w/ small eaters (uses social proof)
• Drink water first (satiation –> reduces conflict)
• Don’t go to buffet when very hungry (reduce conflict).

Question 7

Define precommittment and when is it effective?

Answer 7

Making binding decision ahead of time.

Effective when:

• They’re credible (can’t be readily changed).
  e. g. casino exclusion lists, non-refundable deposits
• They start small, then get larger (use consistency norm)
  e. g. each day save $ = month day (1 –> 31)

Question 8

How to increase self-control

Answer 8

Reduce Temptation:

• Resolve conflicts
• Set barriers (precommitment)
• Use structural barriers (imposed by others).
• Memory

Increase Self-Control:

• Goals, Monitoring, Capacity
• Social pressure
• Increase effort of low-effort decisions:
  
  • Motivation for reaching goal.
  • Ability (knowledge needed for decision).
  • Opportunity (reduce time pressure)