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M5.3 Self Control

The document outlines the concept of willpower, including its definitions, features, and importance in self-control. It discusses theories of self-control, including the Resource Model and Process Model, and emphasizes the role of self-compassion in enhancing self-control. Additionally, it provides strategies for increasing self-control and highlights the positive outcomes associated with good self-control.

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5 views

M5.3 Self Control

The document outlines the concept of willpower, including its definitions, features, and importance in self-control. It discusses theories of self-control, including the Resource Model and Process Model, and emphasizes the role of self-compassion in enhancing self-control. Additionally, it provides strategies for increasing self-control and highlights the positive outcomes associated with good self-control.

Uploaded by

realnamemax231
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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The Science of

Willpower
Lecture Outline
• What is willpower or self-control?

• How does willpower work?

• What is “good” self-control?

• Increasing self-control

• Self-compassion and self-control

• Why is willpower important?


What is willpower?
Self
Care

Love
Unplug
Top New More
Year’s
Resolutions
for Teens

Learn Be a
something better
new person
What is willpower?

• I won’t power – saying no, inhibiting a response

• I will power – saying yes, initiating behaviours

• I want power – remembering your goals and finding motivation when


it matters

Gillebaart (2018); McGonigal (2012)


What are the features of willpower?
1. When you are torn between two goals that have different
values:
• Satisfying a goal that brings immediate gratification vs. later
gratification

2. Willpower must be initiated by the self and not someone


else
How does self-control work?
Early Theory
Resource Model of Self-Control:
1. People have a some kind of central resource that powers different kinds
of controlled behaviour
2. This central resource is limited and runs out with use

Baumeister et al. (1998); Baumeister et al. (2007); Inzlicht et al. (2021)


The Radish Study
• Participants asked to
skip a meal & not eat
• Room smelled like
chocolate chip cookies
• Seated in front of 2
displays of food

Baumeister et al. (1998, Study 1)


The Radish Study
Radish Group Chocolate Group Control Group

• Eat 2-3 radishes • Eat 2-3 cookies or • No exposure to


handful of food
candies

(Unsolvable) problem-solving task


Baumeister et al. (1998, Study 1)
The Radish Study
25 _________ ns _________
Time (min) Persisted

20
on Problems

15
10
5
0
No Food Control Cookies Radish

Baumeister et al. (1998, Experiment 1)


How does self-control work?
Early Theory
Resource Model of Self-Control:
• Well-known theory of self-control in social psychology, initially
celebrated but then heavily criticized
• Hard to replicate the findings
• Hard to identify the "central resource" of self-control
• Changes in motivation and willingness as alternative explanations

Baumeister et al. (1998); Baumeister et al. (2007); Inzlicht et al. (2021)


Process Model of Self-Control
• When people exert self-control, it starts two processes that are
interdependent and iterative that can undermine self-control on a later
task
• Shift in motivation: from “have to “ to “want to” tasks
• Shift in attention and emotion: competing goals become more salient, related
emotions become more intense
• Self-control depletion is due to changes in motivation, attention, and emotion
rather than some limited internal resource
Inzlicht & Schmeichel (2012); Inzlicht, Schmeichel, & Macrae (2014)
Which of the following statements
describes you?

1. After a strenuous mental activity, you feel energized for


further challenging activities.

2. Strenuous mental activity exhausts your resources, which


you need to refuel afterwards (e.g., through taking breaks,
doing nothing, watching television, eating snacks).
Lay Theories of Willpower
• People’s own beliefs and expectations about willpower also matter

• Those who believe that willpower is nonlimited tend to experience


better outcomes than those who believe that willpower is limited

• These differences may be attributed to how people react to signals of mental


fatigue

Francis and Job (2018)


What is “good” self-control?

• Are people good at self-control? No.


• Shift focus to reduce temptations and find different ways for people
to meet their goals
• People who are good at self-control hardly have to use it
• Have good habits
• Remove temptations

Resnick (2016)
How can we increase self-control?

• Increasing the functioning of our prefrontal cortex ”Thinking more


• Practice meditation
• Exercise about willpower
• Get more sleep
leads to more
• Remove temptations
willpower”
• Establish good habits
• Plan for failure (implementation intentions)

McGonigal (2012)
What’s your prediction?
Let’s say that one of your goals is to avoid
procrastination for an upcoming test, but instead of
studying early, you chose to hang out with your friends.

• Are you more likely to procrastinate again in the future


if you're self-critical or if you show yourself some self-
compassion?
Self-Control and Self-Compassion
• “What the hell” effect
• “…what the hell. I already screwed up my diet, I might as well eat it
all…”
• When we fail at resisting temptation, is it better to show self-
compassion or be self-critical?

(Adams & Leary, 2007; McGonigal, 2012; Polivy & Herman, 2009)
Self-Control and Self-Compassion

“Study 1”: “Study 2”:


How does food Experimental
Manipulation: Candy taste test
affect your mood?

Received self- Asked to sample


Ate a donut in 4 candy & can eat as
min and drink a compassion
message vs. no much as they
glass of water. would like. Then
Then indicated message
rated candy.
how they felt.

(Adams & Leary, 2007)


Self-Control and Self-Compassion
*A Hershey’s kiss is 4.5 grams.
80
70
Candy Consumption

60
50
(grams)

40
30
20
10
0
self-compassion message no message
(Adams & Leary, 2007)
Why is self-control important?
Good self-control is correlated with a broad range of positive
outcomes
• Better school and work performance
• Better at close relationships (e.g., likeable, trustworthy)
• Happier & less stressed
• Better mental and physical health

Baumeister (2018)

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