Our ability to use self-control may be one of the most important things we can develop in ourselves. I’ve written before about how willpower is not enough and that developing habits is an important skill for sustaining the right behaviors.
But there’s more to the story.
In preparing to teach a course about willpower and behavior change, I uncovered new research revealing ways we can get an extra boost of self-control when we are running low. Here are some of the findings:
Choosing to exert self-control is less depleting than being forced to exert it
Mark Muraven, a Professor at the University at Albany, asked participants to resist eating a batch of cookies and tested them on an activity that required willpower both before and after resisting the cookies. Afterward, he asked participants their motivations for resisting the cookies and also examined their performance on the willpower test.
He bucketed the reasons into autonomous ones (e.g. “It was important to me not to eat them” or”It is fun to challenge myself not to eat them”) and external (e.g. “I wanted the experimenter to like me” or “I would feel guilty if I ate them”). In looking at the results (emphasis added)
“As compared to their baseline performance, participants who avoided eating the cookies for more autonomous performed better at the second measure relative to participants who did not eat for more extrinsic reasons. Mood, arousal, and demographic factors were not related to self-control performance and feelings of autonomy. Overall, it appears that feeling compelled to exert self-control may deplete more strength than having more freedom when exerting self-control.” [Muraven, Journal of Research in Personality, 2008]
So next time you’re faced with something that requires willpower, whether it’s staying late to finish a project or turning down that second slice of birthday cake, find a personally compelling reason to exert willpower, rather than placing the reason to something external. Continue reading →