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If you find it challenging to resist the cupcakes your colleague brought in, psychologists suggest that weak willpower may not be the sole issue. Research indicates that individuals with strong self-control often succeed by avoiding temptation, shaping their environment, creating routines, and building social supports rather than constantly relying on willpower to resist.
Willpower involves the exertion needed to resist immediate temptations in favor of long-term goals, while self-control encompasses planning, habit formation, and environmental adjustments to reduce the need for willpower-dependent decisions.
Instead of solely focusing on improving resistance to temptation, some experts propose that encountering temptation less frequently might be more effective. Michael Inzlicht, a psychology professor at the University of Toronto, has discovered that deliberate use of willpower leads to success about half the time, while success rates without consciously exerting willpower still reach about one-third.
Reconsidering the Goal of Resisting Temptation
Individuals who exhibit longevity, financial prudence, and strong relationships tend to exhibit high levels of conscientiousness, a personality trait linked to planning, perseverance, and organization. Inzlicht suggests that these individuals align their goals with their interests or self-identity, making activities like sports enjoyable rather than constant acts of self-restraint.
According to Inzlicht, individuals autonomously motivated by their goals are more likely to succeed compared to those driven by external influences like societal expectations or pressure from others.
Inzlicht proposes that rather than relying solely on willpower, fostering a genuine desire for beneficial behaviors, such as healthy eating or engaging in enjoyable activities, could be more sustainable. However, he acknowledges the challenges in testing this theory.
He emphasizes the importance of replication in research to enhance credibility through independent verification of findings.
Questions about replication have also complicated the popular interpretation of the well-known marshmallow test, where children were asked to delay gratification for a larger reward. Initial studies suggested a correlation between delayed gratification and future success, but later research revealed weaker links after considering factors such as family income and home environment.
The Role of Environment in Self-Control
Zoë Francis, who studied goal pursuit under Inzlicht during her PhD and currently conducts research on how adults’ beliefs affect self-control experiences, highlights the impact of environmental changes in facilitating desired behaviors. Adjusting the environment can make it easier to engage in desired behaviors, such as forming study groups for students or seeking support from friends during stressful times.
Francis uses online shopping as an example, illustrating how altering the online environment by using ad blockers and unsubscribing from promotional emails can reduce the temptation to make impulsive purchases.
Although not everyone can control their surroundings or access social support equally, similar principles are applied in smoking cessation programs, where individuals are encouraged to identify and avoid triggers.
J. Bruce Morton, a psychology professor at Western University, emphasizes the importance of both avoidance strategies and willpower in maintaining behavioral changes, particularly in smoking cessation programs.
Facilitating Good Decision-Making
Inzlicht advises students aiming for better grades to set specific study goals, including study duration, location, start time, and scheduling in their calendar. For individuals aspiring to exercise more, Francis recommends committing in advance, such as prepaying for classes to establish a habit rather than deciding at the end of the day.
Building habits around small, achievable goals can lead to long-term success and easier goal attainment, according to Francis.