Why you should not rely on self-control
Motivation / / December 19, 2019
Scientific publications Vox.com columnist Brian Resnick talked about the common misconceptions about self-control. Layfhaker publishes a translation of his article.
Brian Resnick (Brian Resnick)
The popular American journalist, science correspondent, columnist. He worked in the National Journal, The News Journal and The Atlantic's National Channel.
Usually we think that to change in yourself something, you need a good sweat. It seems to us that the people who developed the willpower, it is easier to deal with different temptations. But the people who own self-control, and do not start the fight.
This theory first appeared in a study published in 2011 in the Journal of personality and social psychologyEveryday temptations: an experience sampling study of desire, conflict, and self-control.. During their study, researchers watched 205 people during the week. Participants are given the telephone from time to time to ask questions about what desires and temptations arise them during the day and how often they have to control their actions.
This is where the scientists and are faced with a paradox: people with advanced willpower (Those who answered yes to the question "Are you easily overcome by temptation?") Had fewer temptations during the study. Simply put, those who in his own words is able to control himself, almost resorted to self-control.
Psychologists Milyavskaya Marina (Marina Milyavskaya) and Michael Inzliht (Michael Inzlicht) later developed this idea in his studySaying «no» to temptation: Want-to motivation improves self-regulation by reducing temptation rather than by increasing self-control.. They are similarly observed for 159 students from McGill University (Canada) during the week.
If overcoming the temptation - it's good, it means that the more we resist the temptation, the more success stories? The results did not confirm this. Students often restrain myself, not only did not achieve their goals, but also constantly feel exhausted. The most successful were those who rarely tempted.
Why do some easier to deal with temptations
1. Pleasure
People who know how to restrain himself, really happy to do what the other is given with difficulty - such as eating healthy foods, learn or play sports. For them, these studies do not seem tedious duty, and entertainment.
It is much easier to achieve the goals set out in the form of the phrase "I want" rather than in the form of the phrase "I have to." In pursuing these objectives there is less temptation, it takes less effort.
If you run, because they have to get in shape, but running makes you disgusted, it is unlikely you will be able to achieve significant results. In other words, you are much more likely to be repeat the steps that you like, than what you dislike.
2. good habits
In 2015, psychologists Brian Gall (Brian Galla) and Angela Duckworth (Angela Duckworth) published a paperMore than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes.In which we analyzed six studies and the results of more than 2 000 participants. They found that people who know how to control themselves, usually a lot of good habits. They exercise regularly, eat right and sleep well.
People with well-developed willpower built their lives so as to avoid the need to limit yourself from the beginning.
Proper construction of life - a skill that can be developed. Those who repeat any action (such as running or meditating) every day at the same time, it is easier to achieve your goals. And it's not willpower, but zavedonnom regulations.
Many hard to wake up in the morning. It seems that this requires an iron will. But need not willpower, but only a plan: just leave the alarm clock across the room and you have to get out of bed.
This theory goes back to one of the classic studies of self-control - marshmallow experimentConducted in 1960-1970's Walter MichelCognitive and attentional mechanisms in delay of gratification.. During the experiment, the children offered to either eat one marshmallow right away or eat two after a while. Children who have turned to wait the necessary time to get two of marshmallow, not necessarily by their nature are more resistant to temptations. They are just different approached to wait. For example, do not look at the sweetness of her or were something else.
The decisive factor in the ability to postpone compensation - the ability to change their view about the object or action from which you want to keep.
3. Genetics
Our character and inclinations are partly determined by geneticsHeritability estimates of the Big Five personality traits based on common genetic variants.. Some people are more likely to experience hunger, and someone has a predisposition to gambling. Those who are less tempted, just won the genetic lottery.
4. prosperity
When marshmallow experiment was conducted among children from poor families, it was discovered the following: these children is more difficult to give up sweets, which is offered right now. And this is quite understandable. People who grow up in poverty are more likely to opt for instant gratification, because they are accustomed to the fact that their future is uncertain.
conclusions
Brian GallSelf-control - it is not some kind of special moral muscle, which can be pumped. This is the same solution as everyone else. And to make the best decisions, you need to change the environment and learn to resist temptation and avoid them.
While the researchers can not say whether it is possible to teach people the necessary skills, but there are more different approaches designed to make our lives easier. For example, scientists are looking for new ways increase motivation with the help of mobile applications and other advanced technologies.
Another way to make a difficult task more enjoyable - to add to it an element of entertainment. In one study, participants were asked in the gym listening to audio version of "The Hunger Games"Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling.. And it worked: many noted that it was easier to force myself to go to the gym.
Of course, we can not say that the self-control that requires from us a huge effort, does not help. Simply Better refers to it as a last desperate attempt of the body to protect us from harmful habits.