Chapter 1. How Much Self-Control Do You Have, and Why Is This Worth Working to Increase?
Intro
Play this brief video introduction from one of your authors, Nathan DeWall.
Test Yourself
How much self-control do you have?
Indicate below how much each of the following statements reflects how you typically are.
Question 1.1
1. I refuse things that are bad for me. |
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2. I am lazy. |
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3. I say inappropriate things. |
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4. I do certain things that are bad for me, if they are fun. |
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5. I have trouble concentrating. |
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6. I often act without thinking through all the alternatives. |
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7. I am good at resisting temptation. |
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8. People would say that I have iron self-discipline. |
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9. Pleasure and fun sometimes keep me from getting work done. |
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10. I have a hard time breaking bad habits. |
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11. I am able to work effectively toward long-term goals. |
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12. Sometimes I can't stop myself from doing something, even if I know it is wrong. |
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13. I wish I had more self-discipline. |
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June Tangney, Roy Baumeister, and Angie Boone (2004) developed this self-control quiz.
Your Score
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YOUR SCORE:
{model.total}
Scores range from 13–65, with an average score of 39 in two studies of college students (Tangney, Baumeister, & Boone, 2004).
Your score indicates that you have above-average self-control. That’s great! You may still want to improve your self-control. On the next screen, you will learn how to build this strength.
Your score indicates that you have below-average self-control. That’s okay. You can improve your self-control. On the next screen, you will learn some easy ways to build this strength.
Your score indicates that you have average self-control, which is not a bad place to start! You can improve your self-control. On the next screen, you will learn how to build this strength.
Build This Strength
Would you like to have more self-control and more of the academic achievement, physical and mental health, and yes, even the wealth that is associated with abundant self-control? Here are three suggestions to get you started.
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1. Reduce temptations. Don’t put yourself in situations that will be tempting. If you’re trying not to drink, don’t go to bars or to parties with alcohol. It helps to remove temptations from your environment. It’s easier to eat healthy food when your living space isn’t filled with junk food, and it’s easier to stay focused on your work if your phone is turned off.
2. Create contracts. Set up contracts with yourself before you have to make a decision. Struggling to prioritize study time? “When I get home, I will study 30 minutes.” Concerned about sticking to a healthy diet when you go out? “When I get to the party, I will eat some fruits or vegetables.” This reduces the energy that would be used by fighting temptations later: You will have already decided!
3. Build self-control muscles. Self-control relies on a common energy resource. Strengthening one type of self-control can improve other forms of self-control. For the next two weeks, use your non-dominant hand to complete everyday tasks, such as brushing your teeth, carrying your bag, or cooking. Just as lifting weights causes initial muscle soreness, you might initially struggle to break your habit of using your dominant hand. Over time, you will build mental strength that can help you override habits in other parts of your life.
Tangney, J. P., Baumeister, R. F., & Boone, A. L. (2004). High self-control predicts good adjustment, less pathology, better grades, and interpersonal success. Journal of Personality, 72, 271-234.
QUIZ
Are you ready for the Quiz? Demonstrate and reinforce your understanding by answering the following questions.
Question
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1. d. all of the above.
2. False
3. b. decrease
4. True
5. b. strengthen our ability to use other forms of self-control.