How Self-Control Actually Works

Introduction

Self-control is one of only two traits associated with positive outcomes in almost all aspects of life. Research has shown that good self-control is associated with (1):

• Better performance in school and work

• Better physical and mental health

• Closer and more trusting relationships

• Fewer behavioural problems

• Greater life satisfaction

• Increased happiness and reduced stress

The only other trait associated with such a wide array of benefits is intelligence. The difference between self-control and intelligence, however, is that self-control is more of a dynamic trait, one that can be improved even during adulthood. Intelligence, on the other hand, is more of a static trait, one that has proven difficult to increase. Self-control, therefore, is one of the leading candidates for how psychology can contribute to our overall wellbeing (1). The next step is understanding what it actually is, how it actually works, and how it can be improved.

How Self-Control Works

For decades, self-control was believed to be a limited resource. Just like petrol in a car, it was assumed that self-control ran out after prolonged use. This was thought to be the reason why people tend to stay home and watch TV after a hard day’s work rather than go to the gym, or why people who restrain themselves at work tend or lash out at home. In such instances, it was assumed that self-control had been depleted, and that further self-control was simply not possible (2).

Now, however, self-control is believed to be a little more complex. Instead of assuming that people stay home because their self-control is depleted, it is now assumed that people stay home because they are more motivated to watch TV than they are to go to the gym. In this instance, the value of watching TV after a hard day’s work is higher than the value of going to the gym. It is not that they are not able to use self-control, it is that they do not want to (2).

This less moralizing perception of self-control views all behaviours subjectively and values them based on a number internal and external factors. In situations where indulgence conflicts with a long term goal, a valuation process occurs. The value of the indulgence at that moment is compared to the value of the long term goal. Whichever behaviour is valued higher is more often than not the behaviour that is enacted. Unfortunately, this tends to be the behaviour providing immediate gratification. For example, the sensation of hunger drives us to strive for food. In turn, motivation drives attention towards the smell of food and away from our longer term goal of losing weight (2).

Fortunately, under the right circumstances, the valuation process can prioritize longer term goals. If your long term goal is valued higher than the potential indulgence, then you are more likely to resist (2).

How to Improve Self-Control

This value driven motivation is an important basis for helping to improve self-control. Increasing the value of behaviours associated with your longer term goals is one of the best ways to improve adherence. One of the best ways to achieve this is to internalise such behaviours as part of your identity (3).

Your identity is a good source of value. It is relatively stable across time and contexts and tends to be positively viewed and chronically accessible. It can also be a powerful motivator. By increasing the value of goal-relevant behaviours, it is able to promote better self-control in identity relevant domains. If being a ‘quitter’ or a ‘dieter’ or an ‘exerciser’ is part of your identity and integral to who you aspire to be, then maintaining and reinforcing that identity will be valuable across time and in a variety of situations (3).

In order to internalise behaviours as part of your identity, it is important to leverage the fact that identity is somewhat susceptible to cognitive shifts. It has been shown that simple noun-verb manipulations are able to alter the extent to behaviours are perceived as identity relevant (3). In one example, phrasing questions about voting intentions in terms of identity (being a voter) instead of an action (voting) increased voting intentions and actual turnout for elections (4). In another example, individuals were less likely to cheat by claiming money they were not entitled to if that behaviour was described as an identity (being a cheater) instead of an action (cheating) (5). Both examples are consistent with the idea that identity influences self-regulation by underscoring the value of desired and undesired identities (3).

Conclusions

Value driven motivation is a key driver of self-control. Increasing the value of desired behaviours is therefore one of the best ways to improve adherence. One of the best ways to increase the value of behaviours is to internalise them as part of your identity. As your identity is relatively stable across time and contexts and tends to be positively viewed and chronically accessible, it is a good source of value and thus a good source of motivation. It does not necessarily matter what your specific goal is, whether it be to run a marathon, lose some weight, or quit smoking. The important thing is to truly identify with it. Identifying as a ‘runner’ or a ‘dieter’ or a ‘quitter’ is one of the most effective ways to improve your adherence, improve your self-control, and ultimately achieve your goal (2,3).

References

1. Baumeister R. Self-Regulation and Self-Control. Routledge; 2018.

2. Milyavskaya M, Inzlicht M. Attentional and Motivational Mechanisms of Self-Control. In: de Ridder D, Adriaane M, Fujita K, editors. Handbook of Self-Control in Health & Well-Being. Routledge; 2012.

3. Berkman E, Livingston J, Kahn L. Finding The “Self” in Self-Regulation: The Identity-Value Model. Psychol Inq. 2017 Jul 3;28(3):77–98.

4. Bryan C, Walton G, Rogers T, Dweck C. Motivating Voter Turnout by Invoking the Self. Proceedings of the National Academy of Sciences. 2011 Aug 2;108(31):12653–6.

5. Bryan C, Adams G, Monin B. When Cheating Would Make You a Cheater: Implicating the Self Prevents Unethical Behavior. J Exp Psychol Gen. 2013;142(4):1001–5.