Self Control Flashcards
why is self control important?
- perhaps the most powerful/beneficial adaptations of the human mind
- happiest/healthiest when there is optimal fit btw self + environment
why does self control make ppl happy/healthy?
- alter self to fit the world
- inhibit antisocial impulses + conform to demands of group life may be hallmark of civilized life.
interdimensional effect of self control?
- individual differences, some are better than others
- affects wide variety of domains: personally and interpersonally.
- - ability to exert s-c is predictive of success.
define self control?
ability to adjust one’s actions in line with societal standards, values, expectations.
– conscious, deliberate, effortful, forego natural response.
self control vs self regulation?
s-c is a subset of s-r. s-r: homeostatic mechanisms, broader, incorporates conscious + unconscious bodily functions
s-c: more about long term goals.
what is the relevance of s-c in daily life?
- involved in variety of daily tasks
- appears to have no drawbacks
- adaptive, powerful advantage, regulate behaviour
relationship between s-c and positive outcomes?
positive linear relationship
- increase s-c = increase (+) outcomes
*low s-c is risk factor relating to interpersonal problems
Limited Strength model?
- ppl not always successful
- after exerting s-c, subsequent efforts at s-c suffer
- deplete general pool of resources, resembles a muscles
what is ego depletion?
diminished capacity to exert s-c
*temporary
basic research paradigm of s-c
- complete 1 task requiring s-c (or not-control) and then measure s-c on subsequent task
finding: more persistent on subsequent task if didn’t deplete s-c in previous task
basic research paradigm using self presentation?
IV: present self naturally OR likeable and competent (effortful)
IV2: exposed to accepting audience OR skeptical audience
DV: facial expressions exhibited, when told to inhibit
FINDING: more expressive on face when effort to be likeable + competent ESP to a skeptical audience
also less s-c if told to exaggerate emotional responses
blood glucose and s-c?
exerting s-c => lower blood gluc levels.
*need glucose for brain to function, higher order mental processes, low glucose in brain related to poorer cardio function.
SO RESTORE S-C BY CONSUMING GLUCOSE
restoring s-c study: kool-aid
IV: watch film normally OR don’t read subtitles
IV2: Kool-aid with sugar OR with splenda
DV: Stroop task
caveat to s-c: when is it less depleting?
when feels AUTONOMOUS = less depleting than when compelled/controlled.
“I don’t” = inner monologue, easier to stick to it + own it.
“ I can’t” = less autonomous, someone else controls
Autonomy: tip for improving s-c?
reframe the issue to be more autonomous.
- less effortful to exert s-c when it comes from withing
Caveat to s-c: what’s a major factor in s-c?
motivation
- money
- seems valuable
- personally important
- proper motivation can override depletion + continue to exert s-c.*
resource conservation model - improved limited resource model
- when depleted, get more SELECTIVE on where we allocate s-c.
resource conservation
- 3 phases of study
- task 1: some are depleted, some are not
- task 2: some are forewarned that a difficult task will follow.
- task 3: difficult task
Finding: when depleted + forewarned, performed more poorly on 2nd task, but still able to exert effort on 3rd task. *forewarned - conserve energy on phase 2 to do phase 3. , choose where to put resources
s-c as a trait?
measured dispositionally
- some have more s-c from the get-go.
- related to important life domains (achievement, task performance, impulse control, psychological adjustment, lower s-c )
- low trait sc = ego depletion. fewer resources to exert sc across other domains
tips for building s-c strength
s-c CAN be improved
- practicing s-c can strengthen s-c: LT EXERCISE OF S-C = MULTIFACETED IMPROVEMENT IN PERSON’S LIFE
practice sc to strengthen sc STUDY - 1/3 s-c improvement
- results?
- which is best?
participants did 1 of 3 s-c exercised for 2 weeks.
- resulted in improvement across variety of domains.
- improving posture = best improvement
- tracking food - good improvement
- track mood - least improvement
- sticking to regimine the best = most improvement*
s-c study on individualized exercise program for 2 months
- ignore video, keep track of boxes
- individual exercise over 2 months
- doing exercise = improved first task, and other domains of life.
s-c study: 4 months financial monitoring study
- sc training in money management.
- improvement in many areas of life.
resisting the marshmallow video:
- immediate eating = frustrated, indecisive, disorganized.
- waited = confident, self-reliant, better economic outcome.
- NOT BOUND = can be learned
- sesame street collab
- teaching to deal with anger, implementation intentions
