The Self out of Control Flashcards
Self out of Control:
- trouble maintaining we__ because you ov__.
- overindulge in al__ or ci__.
- pr__ on important tasks
- broke pr__ you intended to ke__.
- got in trouble for acting im__.
Many of our pr__ come from our inability to se__-co__.
-Why can we control ourselves so__ but not ot__?
weight, overeat alcohol, cigarettes procrastinate promise, keep impulsively
problems, self-control
sometimes, others
Self-Regulation
Two features of the se__ that give us ability to re__ intentionally:
1) Ability to im__ ourselves in the fu__.
2) Ability to ta__ to ou__.
~may literally tell ourselves n__ to do something or give di__.
~starts au__ as ch__ and then becomes in__.
self, regulate
imagine, future
talk, ourselves
not, directions
audibly, children, internal
How do people co__ themselves?
1) Mo__ themselves
2) Create clear go__
3) Imagine lo__-term co__ of behavior
4) Have st__ to ov__ impulses
One time when in__ self-fo__ is a go__ thing.
control
monitor
goals
long, consequences
strength, override
internal, focus, good
How do people control themselves? expanded..
1) Mo__ (i.e. se__-aw__)
-need to be aw__ of be__ in order to st__ it.
-self-control is a co__ “co__” process
~if we switch to au__ behavior then we can’t mo__ it.
monitoring, self-awareness
aware, behavior, stop
conscious, controlled
automatic, monitor
How do people control themselves? expanded..
2) Go__:
- need goals in order to practice se__-co__ and clear st__ about whether you fa__ or no_.
Potential Issues: 1) You don't kn\_\_ your goal. 2) Goal co\_\_ with ot\_\_ goals ~having fu_ at party vs. not dr\_\_ ~giving bl\_\_ vs. avoiding pa\_\_ 3) Perform co\_\_ to goal while knowing n\_\_ to
goals
self-control, standards, failed, not
know competes, other fun, drinking blood, pain contrary, not
How do people control themselves? expanded..
3) Imagining lo__-term co__:
-another problem..lose sight of lo__-term go__.
~succumb to im__ situation.
-particularly likely if long-term goal is f_ off.
~value of the goal __ the further it is in the future.
De__ of gr__:
-__ valued item now or __ valued item later?
-what predicts ability to de__?
~use of ‘tr__’ strategies.
- th__ of something el__
- don’t lo__ at object
- im__ it’s something el__
- keep di__ goals in mind
long, consequences
long, goal
immediate
far
decreases
delay, gratification
less, more
delay
transcendence
think, else
look
imagine, else
distal
How do people control themselves? expanded..
3) Imagining lo__-term co__ continued…
Tr\_\_ differences: -more se\_\_ co\_\_ associated with ~decreased al\_\_ problems ~decreased em\_\_ problems ~increase in gr\_\_ ~increase in ha\_\_ ~increase in st\_\_ relationships
long, consequences
trait
self control
alcohol emotional grades happiness stable
How do people control themselves? expanded..
4) St__/Wi__:
-can become ov__ by irresistible im__.
~easiest to resist ea__ in process.
ex: Don’t even go down the cookie ai__, once you se_ the cookies and pi_ them up, it’s all ov__.
strength, willpower
overwhelmed, impulse
early
aisle, see, pick, over
Self-Control Depletion:
-What ‘depletes’ us?
1) ph__ and me__ fa__:
- why people say you should wo__ ou_ first thing in the mo__-much more likely to d_ it.
-right before be_–> more likely to get into fi__ or start imagining ba_ outcomes.
physical, mental, fatigue
work out, morning, do
bed, fights, bad
Self-Control Depletion:
-What ‘depletes’ us?
2) Negative em__
- more likely to ea_, sm__, and dr__ when up__.
emotions
eat, smoke, drink, upset
Self-Control Depletion:
-What ‘depletes’ us?
3) Se__-Co__:
-controlling yourself pr__ makes it harder to control yourself in fu__.
~like a mu__ that becomes ti__.
self-control
previously, future
muscle, tired
General pa__ to test Self-Control Depletion:
- first, make participants use se__-co__ in pa__ domain.
ex: resist eating co__. - second, test se__-co__ again in di__ domain.
ex: complete difficult an__.
General results show that participants do ___ in second task due to less ef__.
Participants have shown lower se_-re__ after these op__:
- resisting fo__
- suppressing forbidden th__ (including st__)
- suppressing em__
- making meaningful personal ch__ (i.e. thinking de__ about something)
- regulating at__ (doing _ things at the sa__ time.)
FYI: Current Re__ Controversy
1) ‘eg_ depletion’: ps__ energy that gives us st__ for se_-co__.
~don’t un__ it yet.
2) Blood gl__ levels and su__..
Research is on__.
paradigm
self-control, particular
cookies
self-control, different
anagrams
worse, effort
self-regulation, operationalizations food thoughts, stereotypes emotions choices, deeply attention, 2, same
replication
ego, psychological, strength, self-control
understand
glucose, sucrose
ongoing
How do we improve se__-re__?
1) Add additional in__:
- br__ yourself to do the ri__ thing.
2) Choose your ba__:
- not everything can be co__.
- sheer wi__ is not going to be enough for all do__ so choose wi__.
3) Some problems go away when we st__ trying to co__ them:
- less se__-at__ can be he__ sometimes.
4) Put yourself in a good mo__ or increase positive em__:
- research example: watching a co__.
5) Pr__:
Metaphor-self-regulation is like mu__ strength.
self-regulation
incentives
bribe, right
battles
controlled
willpower, domains, wisely
stop, control
self-attention, helpful
mood, emotions
comedy
practice
muscle
Facilitating Self-Control: Pr__
Study: Muraven et al. 1999
-randomly assigned participants to practice se_-re__ or no_.
ex: monitor po__, regulate mo__, monitor ea__.
- participants did tasks for _ weeks.
Results: participants who pr__ showed increased re__ on un__ task.
~ha__-gr__ exercise (p_-test and p_-test).
practice
self-regulation, not
posture, mood, eating
3
practiced, regulation, unrelated
hand-grip (pre-test and post-test)
