The Cutting-edge Science of Self-control (and What to Do About It) | Michael Inzlicht, PhD
Good Life Project
Why did Michael Inzlicht start researching self-control?
Michael Inzlicht started researching self-control because he was initially interested in prejudice and discrimination. He wondered if being a target of prejudice could deplete self-control, leading to more impulsive behavior. However, he became fascinated by the broader psychology of self-control, recognizing the need to understand it correctly and provide science-backed advice to help people reach their goals.
What is the ego depletion theory and why was it popular?
The ego depletion theory, proposed by Roy Baumeister, suggests that self-control is a limited resource that gets used up over the course of the day. It was popular because it explained many behaviors, from dieting and exercising to managing emotions and resisting temptations, as drawing from a central self-control resource. The theory suggested that the more you use this resource, the less you have left, leading to poorer self-control later in the day.
Why did the ego depletion theory start to be challenged?
The ego depletion theory started to be challenged because numerous studies showed that people with high self-control did not necessarily resist temptation more. Instead, their success was influenced by factors such as motivation, social norms, and their environment. Paying people to regulate themselves or giving them positive feedback could counteract supposed depletion, suggesting that self-control is more about willingness than resource availability.
Why is the concept of self-control as a trait complex and not entirely fatalistic?
Self-control as a trait is complex because about 50% of its variance is heritable, while the other 50% is influenced by the environment, including childhood, peer influence, and cultural norms. While some aspects are inherited, the environment and personal experiences play a significant role in shaping and enhancing this trait, making it possible to improve through deliberate actions and strategies.
What strategies can people use to better set and achieve their goals?
Effective goal setting involves making goals concrete, specific, challenging, and time-bound. Concrete goals help you break down tasks and provide clear steps. Challenging goals keep you motivated, but they should be realistic to avoid discouragement. Time-bound goals give you feedback on your progress, allowing you to adjust and stay on track. Additionally, aligning goals with personal values, involving others for social support, and feeling a sense of competence and mastery can make achieving them feel more effortless and enjoyable.
How does motivation quality affect self-control and goal achievement?
Motivation quality, as described by self-determination theory, affects self-control and goal achievement. High-quality motivation is characterized by autonomy (choosing goals because you genuinely want them), relatedness (goals that connect with others), and competence (feeling mastery over the tasks). When these elements are present, actions feel more natural and enjoyable, reducing the need for self-control and increasing the likelihood of success.
Why is balancing work and play important for a good life?
Balancing work and play is important because both effort and rest are essential for a meaningful life. Effort towards goals brings accomplishment and purpose, while rest and leisure, especially effortful leisure that is cognitively and physically engaging, provide necessary rejuvenation and joy. This balance ensures that you can sustain your efforts without burning out, leading to a more fulfilling and healthy life.
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