The Complete Guide to Self-Control | Scott H Young
... to prevent self-control failures. Research has shown that people who have developed a self-image around virtuous activities are more likely to identify and resolve self-control conflicts.
For these people, indulging incurs a cost to their self-image – it contradicts the beliefs they have about themselves.
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It’s your ability to resolve conflicts between your short-term desires and your long-term goals.
For example, successful self-control means sacrificing immediate pleasure (cookies and cakes) and choosing the delayed reward (healthy weight).
People who have high self-control aren’t missing out on enjoyment. Not being able to resist temptation and enjoying life are not the same things.
They tend to eat in a healthily way, exercise more, sleep better, drink less alcohol, smoke fewer cigarettes, achieve higher grades at university, have more peaceful relationships, and are more financially secure.
Research showed that self-control is ultimately limited by our biology. We can’t exercise effortful self-control indefinitely – the brain has to do regular maintenance to remain functional.
People that are great at self-control don't have to make more effort. Instead, they avoid effortful strategies and use easier ones.
In this way, they don’t tax and overwork their brains, and thus they are free to invest their effort into pursuing their goals, instead of fighting with themselves
Use a ‘commitment contract’. This is a way to impose costs on self-control failure.
For example, you sign a contract with a friend or a company and place a financial deposit. You only get your deposit back if you meet certain criteria after an agreed-on period of time. For instance, you need to cut down your smoking to a few cigarettes a day. If you don’t satisfy the criteria, then you lose your deposit.
Many studies have shown that mindfulness is an effective way for boosting our self-control.
Mindfulness doesn’t suppress or resist your thoughts and emotions. It just changes your perspective on them. You don’t judge your inner experiences (don’t evaluate whether your desires are good or bad).
Distractions cause cognitive load: they fill up your working memory. As a result, there’s less space for your long-term goals.
A distraction can be anything such as chatting with friends, listening to the radio or watching television.
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So we should stop worshiping self-control and start thinking about diluting the power of temptation. Because resisting temptation either only has short-term gains or can be an outright failu...
Studies have shown that people that are really good at achieving their goals are not the ones that put more effort into exerting self-control in the face of temptations, but the ones that experience fewer temptations to start with.
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... is the ability to regulate and alter responses in order to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals.
A lack of willpower is not the only factor that affects goal attainment.
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Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis
...to familiar environmental cues.
They form when you engage in a behavior repeatedly in the presence of consistent stimuli.
Long term change is better served by building better habits, than by forcing your willpower.
You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.
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