April
07
The science of self-control: use rewards, commitments, self-affirmation, adjust values, fight the unconscious and more...
1. Respect low ego
Research has found that self-control is a limited resource (Vohs et al., 2000). Exercising it has clear physiological effects, like lower glucose levels (Gailliot et al., 2007).2. Pre-commit
Pre-committing yourself to difficult goals can lead to increased performance. In one study by Ariely and Wertenbroch (2002) students who imposed strict deadlines on themselves performed better than those who didn't.3. Use rewards
Rewards can really work to help strengthen self-control. Trope and Fishbach (2000) found that participants were better able to make short-term sacrifices for long-term gains when they had a self-imposed reward in mind. So setting ourselves rewards does work, even when it's self-imposed.4. ...and penalties
When Trope and Fishbach (2000) tested self-imposed penalties experimentally, they found the threat of punishment encouraged people to act in service of their long-term goals.5. Fight the unconscious
Fishbach et al. (2003) found that participants were easily tempted outside their conscious awareness by the mere suggestions of temptation. On the other hand, the same was also true of goals. When goals were unconsciously triggered, participants turned towards their higher-order goals.6. Adjust expectations
Studies like Zhang and Fishbach (2010) suggest that being optimistic about avoiding temptation and reaching goals can be beneficial. Participants who were optimistic stuck at their task longer than those who had been asked to make accurate predictions about reaching a goal.7. Adjust values
Just as you can try to think more optimistically, you can also change how you value both goals and temptations. Research suggests that devaluing temptations and increasing the value of goals increases performance (Fishbach et al., 2009).8. Use your heart
In one study children were able to resist eating marshmallows by thinking of them as 'white clouds' (Mischel & Baker, 1975). This is one way of avoiding temptations: by cooling down the emotions associated with them.9. Self-affirmation
10. Think abstract
In research described here, Fujita et al. (2006) found that people thinking in the abstract (versus concrete) were more likely to avoid temptation and better able to persist at difficult taskAnother good reason not to give in...
However psychological research has suggested this isn't true. Students who had a good (versus mediocre) break from studying to 'replenish' themselves didn't show increased motivation when they returned (Converse & Fishbach, 2008, described in Fishbach et al., 2010).
Link to full post on Psyblog