Posts Tagged ‘Self-control’

Willpower and Fun: a win-win combination

December 12, 2010

In a few weeks it will be January, and at least half the U.S. adult population will be groaning about how much they overdid the holiday spirit and how much they need to suffer to get back in shape. It doesn’t have to be that way.  Exercising willpower and self-control now can put you way ahead of the game later.  But how to do this and still have fun is the big question.

My take is there is no fun, in the long run, in acting as if there is no tomorrow.  This applies all year long, not just during a hectic holiday season.  Being mindful of the beauty and joy of this, and every other, season is what it takes to truly appreciate what we have.  Eating mindfully allows us to truly savor the good food.  Being fully present, and not rushed or distracted, when with friends and family enhances the good feelings (practicing mindfulness also helps combat depression; see here).  On the other hand, neglecting yourself (eating and drinking too much and not exercising) leads to bad feelings and regrets.

Willpower is a controversial topic, but should not be.  We all have it in varying degrees, and there is a lot we can do to get the most good out of it.  See these previous posts for some ideas.  Mainly, treat your willpower and self-control as a valuable but limited resource.  Don’t expose yourself to extreme amounts of temptation (see this study).  Strive for balance in your life, during holidays and all the rest of the time.  Finally, I suggest, don’t define “fun” as a continuous orgy of indulgence.  What is your definition of “fun”?

Learning self-control and delay of gratification

May 22, 2009

New Yorker marshmallows

A now classic psychology experiment from the late 1960s demonstrated that four-year-old children who were able to delay the gratification of eating a marshmallow became more successful in later years than children who could not exercise as much self-control. In an update of the research on this topic, Jonah Lehrer (writing in The New Yorker recently) quotes the original researcher and many others discussing how we learn to control our brains when it comes to resisting temptation and applying ourselves to a task (such as controlling what we eat or exercising more).

The marshmallow researcher, Walter Mischel, says, “Once you realize that willpower is just a matter of learning how to control your attention and thoughts, you can really begin to increase it.”

Teaching children (and adults) simple ways to master their thoughts and behavior (through “strategic allocation of attention”) may be a crucial ingredient in increasing success in many activities.  For example, the children who were successful in resisting the marshmallow temptation

distracted themselves by covering their eyes, pretending to play hide-and-seek underneath the desk, or singing songs from “Sesame Street.” Their desire wasn’t defeated—it was merely forgotten. “If you’re thinking about the marshmallow and how delicious it is, then you’re going to eat it,” Mischel says. “The key is to avoid thinking about it in the first place.”

Mischel and other researchers are very interested in studying the people who have become “high-delaying adults” (exercising self-control) even though, as children, they failed the marshmallow test.

Some researchers (e.g., John Jonides at University of Michigan, and others) are focusing on the exact locations and functions in the brain associated with self-control and delay of gratification:

Yale University researchers found that delaying gratification involves an area of the brain, the anterior prefrontal cortex, that is known to be involved in abstract problem-solving and keeping track of goals.  … The brain scan findings from 103 subjects suggest that delaying gratification involves the ability to imagine a future event clearly, said Jeremy Gray, a Yale psychology professor and coauthor of the study in the September [2008] edition of the journal Psychological Science. You need “a sort of ‘far-sightedness,’ to put it in a single word,” he said. [reference]

Mischel, the original marshmallow researcher, adds:

The key to delaying gratification may lie in the ability to “cool the hot stimulus,” he said in a telephone interview.

Over and over, research is showing that the trick is to shift activity from “hot,” more primitive areas deep in the brain to “cool,” more rational areas mainly in the higher centers of the brain, he said.

There are many ways to cool a hot stimulus, said Mischel, who is president of the Association for Psychological Science. Say you are determined to resist the chocolate cake at a restaurant. You must distract yourself from the waiter’s dessert tray. You can also focus on long-term consequences and make them “hot” – by vividly imagining your future tummy and hip bulges – or think of the cake in the cooler abstract, as a thing that will make you fat and clog your arteries.

In the marshmallow test, he said, “the same child who can’t wait a minute if they’re thinking about how yummy and chewy the marshmallow is can wait for 20 minutes if they’re thinking of the marshmallow as being puffy like a cotton ball or like a cloud floating in the sky.” [reference]

A large-scale study is now underway, involving hundreds of schoolchildren in Philadelphia, Seattle, and New York City, to see if self-control skills can be taught.

More resources:

Bikini-clad women make men impatient

June 9, 2008

New research highlights an old problem — anything that interferes with our ability to delay gratification can lead to unhealthy choices. The latest study along these lines shows that men who watched sexy videos or handled lingerie sought immediate gratification—even when they were making decisions about money, soda, and candy. Being aware of this tendency in ourselves (men) can lead to successful efforts to stop ourselves from acting foolishly. (Click here to see the full study in pdf file format).

Many other studies (of both males and females) over the years have shown that exercising self-control and being able to delay gratification is a skill that leads to higher social and educational achievement and healthier choices. How can we increase our ability to resist temptation? Ongoing research strongly suggests that willpower can be strengthened through use (the more we practice it, the more of it we have), and also can be budgeted like any other limited resource (for example, see this New York Times article).