The old adage 'out of sight, out of mind' may hold more truth than we initially give it credit for. When it comes to self-control and temptation, a growing body of research suggests that avoiding temptations altogether can be more effective than trying to resist them. This approach is particularly relevant in today's world, where we are constantly bombarded with distractions and temptations that can derail our goals and well-being.
The Power of Avoidance
Michael Inzlicht, a professor of psychology at the University of Toronto, has found that people who report using willpower to resist temptations succeed about half the time. Interestingly, when they don't consciously make that effort, they still succeed about one-third of the time. This suggests that the act of avoiding temptations may be a more reliable strategy than we give it credit for.
Inzlicht's research also highlights the importance of environment and identity. People who live longer, save more money, and report stronger relationships tend to score highly on conscientiousness, a personality trait associated with planning, persistence, and organization. However, their goals may also be more closely aligned with their interests and identities. For example, someone who loves playing a sport may not view physical activity as a constant act of self-denial but rather as an enjoyable part of their lifestyle.
The Marshmallow Test and Beyond
The famous marshmallow test, which asked children to wait for a larger reward rather than take a smaller one immediately, has been a cornerstone in understanding self-control. However, later studies found that the links between waiting for the larger reward and better life outcomes were much weaker when researchers accounted for factors like family income and the child's home environment. This raises questions about the effectiveness of the marshmallow test as a predictor of future success.
Zoë Francis, a psychology professor at the University of the Fraser Valley, emphasizes the importance of changing one's environment to make desired behaviors easier. For instance, using an ad blocker and unsubscribing from email notifications can reduce the temptation to shop impulsively. While not everyone has the same ability to control their surroundings, this principle is commonly used in smoking-cessation programs, where people are encouraged to identify and avoid triggers.
Practical Strategies for Success
Inzlicht and Francis offer practical strategies to make good choices easier. Inzlicht encourages students to make their goals concrete by deciding on specific study plans and scheduling them in advance. Francis recommends prepaying for classes or services to make the decision to exercise or engage in other desired activities easier. Both experts emphasize the importance of habits and the cumulative effect of small successes in achieving long-term goals.
In conclusion, avoiding temptations may be a more effective strategy for self-control than we initially assume. By shaping our environments and aligning our goals with our interests and identities, we can reduce the reliance on fragile willpower and increase our chances of success. This approach not only aligns with the latest research but also offers a more sustainable and enjoyable path to achieving our goals and improving our overall well-being.
