Self Control

Question 1

why is self control important?

Answer 1

1. perhaps the most powerful/beneficial adaptations of the human mind
2. happiest/healthiest when there is optimal fit btw self + environment

Question 2

why does self control make ppl happy/healthy?

Answer 2

• alter self to fit the world

- inhibit antisocial impulses + conform to demands of group life may be hallmark of civilized life.

Question 3

interdimensional effect of self control?

Answer 3

1. individual differences, some are better than others
2. affects wide variety of domains: personally and interpersonally.
   - - ability to exert s-c is predictive of success.

Question 4

define self control?

Answer 4

ability to adjust one’s actions in line with societal standards, values, expectations.
– conscious, deliberate, effortful, forego natural response.

Question 5

self control vs self regulation?

Answer 5

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.

Question 6

what is the relevance of s-c in daily life?

Answer 6

1. involved in variety of daily tasks
2. appears to have no drawbacks
   - adaptive, powerful advantage, regulate behaviour

Question 7

relationship between s-c and positive outcomes?

Answer 7

positive linear relationship
- increase s-c = increase (+) outcomes

*low s-c is risk factor relating to interpersonal problems

Question 8

Limited Strength model?

Answer 8

• ppl not always successful
• after exerting s-c, subsequent efforts at s-c suffer
• deplete general pool of resources, resembles a muscles

Question 9

what is ego depletion?

Answer 9

diminished capacity to exert s-c

*temporary

Question 10

basic research paradigm of s-c

Answer 10

• 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

Question 11

basic research paradigm using self presentation?

Answer 11

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

Question 12

blood glucose and s-c?

Answer 12

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

Question 13

restoring s-c study: kool-aid

Answer 13

IV: watch film normally OR don’t read subtitles
IV2: Kool-aid with sugar OR with splenda

DV: Stroop task

Question 14

caveat to s-c: when is it less depleting?

Answer 14

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

Question 15

Autonomy: tip for improving s-c?

Answer 15

reframe the issue to be more autonomous.

- less effortful to exert s-c when it comes from withing

Question 16

Caveat to s-c: what’s a major factor in s-c?

Answer 16

motivation

• money
• seems valuable
• personally important
• proper motivation can override depletion + continue to exert s-c.*

Question 17

resource conservation model - improved limited resource model

Answer 17

• when depleted, get more SELECTIVE on where we allocate s-c.

Question 18

resource conservation

- 3 phases of study

Answer 18

1. task 1: some are depleted, some are not
2. task 2: some are forewarned that a difficult task will follow.
3. 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

Question 19

s-c as a trait?

Answer 19

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

Question 20

tips for building s-c strength

Answer 20

s-c CAN be improved

- practicing s-c can strengthen s-c: LT EXERCISE OF S-C = MULTIFACETED IMPROVEMENT IN PERSON’S LIFE

Question 21

practice sc to strengthen sc STUDY - 1/3 s-c improvement

• results?
• which is best?

Answer 21

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*

Question 22

s-c study on individualized exercise program for 2 months

Answer 22

• ignore video, keep track of boxes
• individual exercise over 2 months
• doing exercise = improved first task, and other domains of life.

Question 23

s-c study: 4 months financial monitoring study

Answer 23

• sc training in money management.

- improvement in many areas of life.

Question 24

resisting the marshmallow video:

Answer 24

• 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

Question 25

bonus tips

• pre-empt the challenge
• 5 ways to implement s-c without overriding temptation/impulse/urge

Answer 25

1. situation selection [choose your space that is conducive to achieving goals]
2. situation modification [ change your space to your advantage]
3. situation attention [ direct focus to features of the situation that are most important + facilitate goals
4. cognitive reappraisal [diminish benefit of engaging in temptation, think about situation differently ]
5. response modulation [ exert sc = least advantageous, most effortful]