I recently came across an article titled “More than Resisting Temptation: Beneficial Habits Mediate the Relationship between Self-Control and Positive Life Outcomes” by Brian Galla and Angela Duckworth, which argues that the positive outcomes associated with self-control have more to do with habits for self-regulation, than with in-the-moment exercise of willpower.
Self-control is defined by APA as the ability to delay gratification and resist short-term temptations for long-term gains. Thus the main challenge while exercising self-control is how to take care of inevitable temptations that happen to cross our path. One approach is to build our willpower or in-the-moment inhibitory self-control that is able to overrule the impulses that drive us to engage with the temptation. This reliance on willpower will typically deplete our cognitive resources each time we use this willpower and leave us drained or ego-depleted and less able to resist temptations in the near term.
The other approach is to structure your day and activities in such a way as to minimize the temptations that you are exposed to. There is a five step process that is recommended to self-regulate. Start with selecting the situation. If you want to study , study in the library where distractions are likely to be minimal. The next is situation modification. If you cant study in library and have to study in living room, turn off the TV and put your remote away to minimize distractions. The next step is selective attention, where if you have TV turned on (due to n number of reasons) and still want to study you selectively attend to your textbook/ study notes and do not attend to the TV noise in the background. If the earlier three stages are not available, or you don’t have an opportunity to use them then comes cognitive re-framing; maybe you can’t turn off the TV and are not able to resist watching it over say studying for math which seems hard and boring. You can re-frame studying as preparing for a better future, which hopefully inspires you; and watching TV as wasting time. The last step in this framework is to rely on brute-force willpower to turn off the TV and go back to studying. This last recourse of using willpower is to be exercised and relied on , only if all else (the earlier steps ) fail.
Thus, its evident that self-regulation is best implemented by having good habits of selecting and modifying situations to minimize temptations etc. Also, its better to use your willpower to create healthy habits like exercising everyday and letting the subconscious take care of executing that on auto-pilot, once the habit has been formed, than to rely on conscious inhibitory self-control.
From this, I propose the following structure for self control:
- The main challenge is resisting temptations
- One way to do so is by creating habits that minimize exposure to temptations or that test oneself.
- Another way to do so is to rely on willpower or brute force in-the-moment inhibitory self-control to resist temptations.
There is now some research available that shows that the self-report self-control we measure, and which is associated with all sorts of positive outcomes (see PDF), primarily measures the habit or auto-pilot self-control rather than the state self-control. The in-the-moment or state self-control is not such a good predictor of future positive outcomes.
Now lets think for a moment about a related but different concept, Grit, which is defined as passion and perseverance for long term goals; and which again has been shown to be a predictor of all sorts of good outcomes.
By analogy I have come up with the following structure for Grit:
- The main challenge is persevering despite obstacles/ failures
- One way to do so is by minimizing possibility of failure by careful planning (orderliness) and habits to circumvent obstacles or bulldoze through then by working hard (industriousness). Together this can be construed as the trait Conscientiousness.
- Another way to do so is to rely on ordinary magic of in-the-moment resilience to bounce back from failures and getting up and restarting after colliding with an obstacle.
By analogy, I believe that the self-report Grit that is associated with all sorts of positive outcomes will correlate more with trait contentiousness rather than the in-the-moment ability to be resilient. And it follows that it is better to create habits of orderliness and industriousness rather than relying on our ability to bounce back and get up after falling.
I should perhaps stop here, but I can also see parallels with what I think is the reverse of having Self-control. Too much not having self-control, or being impulse driven may be associated with the psychological disorders clubbed under addiction.
There has now been a lot of research showing that addiction is not so much about dependence on substances or biologically based but due to lack of satisfying interpersonal and social relationships.
With that in mind, and extending the analogy, here is what I propose to be the structural quality of all types of addiction, whether related to substance abuse or behavioral (internet etc) in nature:
- The main challenge to remaining addicted is availability of satisfying relationships.
- One way to to remain addicted is habitually prioritizing one activity/ substance to the exclusion of others (salience), so that the joy from other activities like satisfying relationships is not experienced at all.
- Another way to remain addicted is to get so much in-the-moment high form indulging in the activity/ using the substance, that it overrules any comparisons with the satisfaction derived from relationships.
If I had to go on a limb, I would say that the former system which relies on habits or prioritizing a particular activity over others is related to the ‘wanting’ system , while the latter system which is related to experiencing in the moment highs is related to the ‘liking’ system. And we all know that the ‘wanting’ system is more powerful than the ‘liking’ system. So most likely addiction is maintained by the former system where a habitual pattern of (mis) use has been formed.
So what are the takeaways? Build good habits and do not rely on in-the-moment strengths or capabilities to tide you over in times of crises. And measures of these good habits are what would drive success and lead to all sorts of positive outcomes.