Self-Control Part II

There’s still quite a bit to say on the topic of self-control. In the latest edition of Scientific American Mind, Wilhelm Hofmann and Malte Friese make some very interesting observations on the subject, and much of what I write in the next few paragraphs comes from this article. They say that self-control, or a lack thereof – is the outcome of a battle between two emotional systems: our impulses and our powers of reflection.

Our impulsive self makes fast associations:  for example, when we see a vending machine, we quickly associate its image with something like chocolate, which in turn is associated with an emotional memory “yummy.”  Similar to Freud’s concept of “id” the impulsive self scans the environment for potentially pleasurable stimuli and sets habitual actions in motion.  Reflective thought, on the other hand, draws on reasoning and planning; it comes into play whenever someone sets a long-term goal, like losing weight or kicking an eating disorder. Compared with impulses, reflection is resource-intensive, demanding time and memory, but it affords us a good measure of control over our actions.

Because our impulses and our reflections engage different information-processing pathways, we are very much of two minds when it comes to temptation. The classic image of an angel on one shoulder and a devil on the other fits well with what researchers have learned. The two systems compete for control over our response to some desire; the winner is whichever one experiences greater activation under the circumstances.

What this means is, it is easier to ignore a weak impulse than a strong one. Any dieter who has ever gone grocery shopping on an empty stomach understands how difficult it is to pass by those “forbidden” foods that trigger a binge.  “Short-term ego depletion” is when external circumstances alter capacity for self-control.  Impulses hold greater sway over our behaviour when our powers of reflection have few resources to draw on. For example, when you’re hungry or under the influence of alcohol, you will have a harder time exercising self-control.

You are more likely to be successful in engaging the reflective system if it clearly recognizes undesirable behaviour and has emotional resources available to resist unhealthy impulses. In other words, you are generally able to work toward long-term goals as long as you are not mentally or emotionally taxed, in which case cravings, and the old habits that go with them grab the wheel.

Science is confirming what those who have recovered from eating disorders have figured out: allowing yourself to get too hungry and eliminating preferred foods from your eating repertoire is a recipe for disaster. True control is achieved not in restriction, but in allowing yourself what you really want in healthy moderation.

One of the mottos of Recovery International is “Every act of self-control brings me self-respect.” Believe it: it works.

With love,

Ellen

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