Definition: Ability to control impulses and delay gratification.
Desires: Motivations associated with pleasure or release from displeasure.
Not inherently bad (e.g., desire to drink water).
Can conflict with values or long-term goals (e.g., desire for candy vs. health goals).
Importance of Self Control
Helps focus on long-term goals while managing short-term temptations.
Relevant to daily life and well-being.
The Marshmallow Test
Experiment Description: Preschool kids were given a marshmallow and told they would receive another if they waited 15 minutes before eating the first one.
Findings: Kids who waited had better life outcomes (higher SAT scores, better education, social skills, lower drug use, fewer relationship problems, less stress).
Reinforces the significance of self control in long-term success.
Long-Term Benefits of Self Control
Better grades and social skills.
Lower risk for depression.
Healthier lifestyle choices (better diet, less smoking).
Ego Depletion
Definition: Concept that self control is a limited resource and can be depleted through overuse.
Evidence: Experiments showing increased difficulty in task persistence after self control depletion (e.g., resisting cookies, giving speeches).
Metaphor: Self control is like a muscle that can fatigue but also strengthen with practice.
Strategies to Improve Self Control
Environment Modification: Make temptations harder to access and healthier choices easier.
Example: Healthy snacks at eye level, less healthy snacks higher or lower.
Operant Conditioning:
Positive reinforcement: Reward self for completing tasks (e.g., episode of Netflix after work).
Negative reinforcement: Remove an annoying stimulus by performing a desired behavior (e.g., stop beeping by typing dissertation).
Punishment: Remove something desired to decrease undesired behavior (e.g., turn off internet if not working).
Classical Conditioning: Associate healthy alternatives with cravings (e.g., fruits instead of chocolate).
Avoiding Deprivation:
Complete removal can backfire, increasing desire and leading to ego depletion.
Use moderation and other strategies instead.
Conclusion
Focus on practical applications of self control for better management of desires and long-term success.
Implement strategies such as environmental changes, reinforcement techniques, and conditioning to strengthen self control.