Chapter 8: Self-Regulation & The Self Out of Control

A set of vocabulary flashcards summarizing key concepts on self-control and self-regulation from the lecture.

Self-control failure

Examples include overindulging in alcohol/cigarettes, procrastinating, breaking promises, acting impulsively.

Common root of personal problems

Inability to self-control.

Factors influencing self-control success

Situations vary in how much they challenge our self-control.

Features enabling self-regulation

1) Imagining ourselves in the future

2) Talking to ourselves.

Self-talk and self-regulation

It helps by giving us directions or warnings and becomes internal over time.

Four ways to regulate oneself

1) Monitor behavior

2) Create clear goals

3) Imagine long-term consequences

4) Override impulses with strength.

Effective monitoring

Requires self-awareness – being aware of your behavior.

Automatic actions

When we act automatically, we lose conscious control and can’t regulate behavior.

Behavior drivers

Behavior is driven by personality or situation depending on the level of self-awareness.

Self-awareness influence

High self-awareness leads personality to drive behavior

Low self-awareness leads situation to drive behavior.

Deindividuation

Occurs when the self isn’t active and behavior is dictated by the situation.

Deindividuation's nature

Usually negative but can be positive, e.g., expressing prosocial feelings without fear.

Self-attention ratio formula

Self-attention ratio = # in other subgroup / total group size.

Repercussions of increased self-awareness

It can backfire if it overwhelms and lowers self-control ability.

Importance of goals for self-control

Goals provide standards for success or failure.

Interfering problems with goals

Not knowing the goal, conflicting goals, knowingly acting against goals.

Competing goals example

Having fun at a party vs. not drinking; giving blood vs. avoiding pain.

Cause of momentary self-control failure

Focusing on the immediate situation and forgetting the long-term goal.

Challenges of long-term goals

Their value decreases the further they are in the future.

Delay of gratification concept

Choosing a more valued item later over a less valued item now.

Predictors of delay of gratification ability

Transcendence strategies, distraction, avoiding the object, imagining it differently, keeping long-term goals in mind.

Imagining future self benefits

Increases ability to delay gratification and improves behavior.

Trait vs State in self-control

Trait is stable across time; State is temporary and situation-based.

Childhood self-control prediction

Predicts maturity, stress coping, planning, social competence, SAT performance.

Traits correlating with high self-control

Greater maturity, planning, emotional regulation, and academic/social success.

Fourth factor for self-control

Strength or willpower is necessary beyond awareness, goals, and imagining consequences.

Easiest time for self-control

Early in the temptation process.

Ego depletion definition

The concept that self-control uses limited psychological energy.

Freud's perspective on psychic energy

We have limited psychic energy, used by repression and defense mechanisms, leaving less for self-control.

Modern research relation to Freud

No exact terms used, but it supports similar ideas about limited psychological energy.

Impact of physical/mental fatigue

It lowers our ability to resist temptation or act wisely.

Motivation for morning workouts

People are less depleted and more likely to follow through.

Effect of emotions on self-control

Negative emotions increase likelihood of unhealthy behaviors.

Influence of past self-control on future attempts

Prior effort drains self-control like a tired muscle — rest is needed.

Ego depletion testing method

1) Use self-control in one domain,

2) Test it in another afterward.

Typical results from ego depletion experiments

Performance in the second task is worse.

Tasks causing ego depletion

Resisting food, suppressing thoughts (including stereotypes).

Current ego depletion research areas

Psychological energy concept and role of blood glucose/sucrose.

Status of current research on ego depletion

Ongoing with replication challenges.

Self-regulation difficulties today

Modern life has more temptations (e.g., food, screens).

Challenges of self-regulating with self

The self wasn’t evolved for constant modern demands.

Three ways to enhance self-control

Add incentives, choose battles wisely, reduce self-attention.

Two additional self-control tips

Boost positive emotions and practice self-regulation like building muscle.

Muraven et al. (1999) findings

Practicing self-regulation improves performance on unrelated tasks.

Types of self-regulation practice in the study

Monitoring posture, mood regulation, eating habits.

Effect of practice on stereotype suppression

Practiced individuals were less depleted and suppressed stereotypes better.