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) Persons Guide
to Mastering Self-Control
If you watched any TV during the 90s, you will probably remember the
Lays potato chip challenge.
Their catchphrase was Betcha cant eat just one. And as those diabolical
marketing geniuses predicted, I did find it awfully hard to eat just one and
call it a day and I dont even particularly like potato chips.
Indeed, we all know that many of the things we want most dearly in the
long-term (e.g. becoming a great clarinetist, publishing a book, having
healthy teeth) require effortful activities in the immediate present that
arent necessarily fun (e.g. practicing, writing, flossing).
So if were going to make meaningful progress towards our long-term
goals, we have to find a way to exert some self-control and put the
desires of future us above those of present-day us.
But if weve learned nothing else from decades of failed New Years
resolutions, its that self-control is not exactly our forte. Sure, were great
at starting things, but sticking with things is a different story.
But what if thats because weve been going about it the wrong way?
What if there were an easier, less painful, and more effective way to get
ourselves to do the right thing?
Study time!
159 undergraduate students were recruited for a study and randomly
assigned to one of three groups. All reported the number of hours they
studied on a typical day, and were also asked to set a study-related goal
for the week (like study French for one hour each night before [they]
sleep or not go on Facebook while completing [their] research paper).
The situation modification group was given information about the
benefits of removing temptations from sight rather than trying to resist
them directly and told to make any adjustments to their study
environment that they thought would help to minimize any tempting
distractions (like turning off their phone, installing apps to restrict access
to Facebook, etc.).
The response modulation group was told that people can actually
strengthen their self-control muscle with repeated practice that consists
From Duckworth, A.L., White, R.E., Matteucci, A.J., Shearer, A., & Gross, J.J. (2016) A stitch in time: Strategic
self-control in high school and college students. Journal of Educational Psychology, 108(3), 329-341.
From Duckworth, A.L., White, R.E., Matteucci, A.J., Shearer, A., & Gross, J.J. (2016) A stitch in time: Strategic
self-control in high school and college students. Journal of Educational Psychology, 108(3), 329-341.
Admittedly, this doesnt explain all of it, but some deeper statistical
analyses revealed that part of the reason why these students were more
successful in achieving their study goals is that they experienced less
temptation in the first place. In other words, they made things easier for
themselves, by relying less on willpower, and more on what some have
called environmental structuring.
Like trying to stop a panda from rolling downhill, the most effective time to
intervene, is before the little guy gets too close to the edge.
Take action
There are times when it can be very valuable to practice focusing past
distractions like Facebook, Netflix, and a plate of freshly-baked chocolate
chip cookies. But not every day.
So on a day-to-day basis, what are some ways to restructure your
environment to reduce temptations and make it easier to do the right
thing?
Take a moment to jot down a list of 5 easy-to-implement ideas, and give it
a try.
COLLEGE STUDENTS: And if youre in college, Ive just learned of an app
called Pocket Points which rewards you with various discounts/gifts at
restaurants and such for keeping your phones locked while youre in
class. Not available on all campuses, but perhaps yours is one of the lucky
ones!
Does it ever feel like in spite of all your hard work, you're not
progressing as rapidly as you should?
It's not just your imagination. Not all practice is created
equal - and some approaches are much more effective than
others.
Download the 20-page Practice Hacks guide below, and
discover the #1 thing that expert performers do differently
in the practice room.
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