Chapter 10: Self-ControlChapter 10: Self-Control

November 14-16, 2005November 14-16, 2005Classes #35-36Classes #35-36

How do we Develop Self-How do we Develop Self-Control?Control?

The Ainslie-Rachlin Model of Self-The Ainslie-Rachlin Model of Self-ControlControl (Ainslie, 1975; Rachlin, 1974)(Ainslie, 1975; Rachlin, 1974) The value of a reward changes as a function of The value of a reward changes as a function of

the amount of time remaining until receiptthe amount of time remaining until receipt The longer the perceived wait is (the delay) The longer the perceived wait is (the delay)

before receiving the reward, the less valuable before receiving the reward, the less valuable the reward is to the individualthe reward is to the individual

However, the reward value increases quickly as However, the reward value increases quickly as the time for the reward approachesthe time for the reward approaches

Ainslie-Rachlin Model of Self-Ainslie-Rachlin Model of Self-ControlControl

RewardValue

Time Low

High

Delivery ofReinforcer

Ainslie-Rachlin Model of Self-Ainslie-Rachlin Model of Self-ControlControl

The model predicts that early in the The model predicts that early in the delay when both the smaller, sooner delay when both the smaller, sooner reward (SSR) and the larger, later reward (SSR) and the larger, later reward (LLR) are distant the SSR is less reward (LLR) are distant the SSR is less valuable and therefore the easier valuable and therefore the easier choice would be the wise one (LLR)choice would be the wise one (LLR)

However, as the delay before the SSR However, as the delay before the SSR becomes short, it would be worth more, becomes short, it would be worth more, making it harder to resistmaking it harder to resist

Ainslie-Rachlin Model of Self-Ainslie-Rachlin Model of Self-ControlControl

RewardValue

Time Low

High

LLRDelivery

SSRDelivery

LLR

SSR

How do you Change the How do you Change the Delay Function for the LLR?Delay Function for the LLR?

If one can…If one can… Increase the overall reward value of the Increase the overall reward value of the

LLRLLR and/orand/or

Flatten out the function (make it less Flatten out the function (make it less steep)steep)

Then…Then… It would be easier to show self-control It would be easier to show self-control

(resist temptation)(resist temptation)

Ainslie-Rachlin Model: Ainslie-Rachlin Model: Delay Function is FlatterDelay Function is Flatter

RewardValue

Time Low

High

LLRDelivery

SSRDelivery

LLR

SSR

Ways to Change the Shape Ways to Change the Shape of the LLR Delay Functionof the LLR Delay Function

Provide experience with delay of Provide experience with delay of gratification such that responding is gratification such that responding is encouraged in the absence of early reward encouraged in the absence of early reward (e.g., use shaping)(e.g., use shaping)

Make sure that plenty of reinforcement is Make sure that plenty of reinforcement is available in general; and/or don’t expect as available in general; and/or don’t expect as much self-control during periods of stress much self-control during periods of stress or depression, etc.or depression, etc.

Set up an explicit series of subgoals (and Set up an explicit series of subgoals (and keep a written record of success)keep a written record of success)

Let’s break into groups…Let’s break into groups… Over-all Goal:Over-all Goal:

Where will you be ten years from now???Where will you be ten years from now??? Example: Sport Psychologist for the New York Example: Sport Psychologist for the New York

Mets Mets Subgoals and Strategies:Subgoals and Strategies:

Break down your next ten years…Break down your next ten years… Example: Take course taught by WeissExample: Take course taught by Weiss Etc.Etc. Etc.Etc.

How do you Change the How do you Change the Delay Function for the Delay Function for the SSRSSR?? Goal with the SSR is to reduce the Goal with the SSR is to reduce the

value of the reward such that it will value of the reward such that it will not reach a point of being higher in not reach a point of being higher in reward value than the LLR reward value than the LLR How?How?

Making a Commitment ResponseMaking a Commitment Response

Making a Commitment Making a Commitment ResponseResponse

A commitment response is an early A commitment response is an early action that serves to either eliminate or action that serves to either eliminate or reduce the value of the upcoming reduce the value of the upcoming temptationtemptation For example: If you make a verbal commitment to For example: If you make a verbal commitment to

another person, then the SSR will be less another person, then the SSR will be less attractive because by choosing it you would make attractive because by choosing it you would make yourself “look bad” to the other personyourself “look bad” to the other person

Use of Behavioral Contracts comes Use of Behavioral Contracts comes under this heading as wellunder this heading as well Formally setting up a contract to help avoid Formally setting up a contract to help avoid

temptationstemptations

Cognitive Factors in Self-Cognitive Factors in Self-ControlControl

If you can avoid “attending” to the If you can avoid “attending” to the reward, then you are generally more reward, then you are generally more resistant to temptation…resistant to temptation… Mischel (1966 & 1974)Mischel (1966 & 1974) studied this in studied this in

childrenchildren Some of their strategies were to:Some of their strategies were to:

Not look at the rewardsNot look at the rewards Did something else: talked or sangDid something else: talked or sang Did better if told to focus on the abstract Did better if told to focus on the abstract

propertiesproperties

Predicting Adolescent Self-Predicting Adolescent Self-Control…Control…

Shoda, Mischel and Peake (1990)Shoda, Mischel and Peake (1990) Found that children that used better Found that children that used better

strategies for avoiding temptation strategies for avoiding temptation (delaying gratification) 13 years earlier, (delaying gratification) 13 years earlier, were more “cognitively and socially were more “cognitively and socially competent” at the age of 17competent” at the age of 17

Hot/Cool System TheoryHot/Cool System Theory Metcalf and Mischel (1999)Metcalf and Mischel (1999)

Feel that two general systems underlie our Feel that two general systems underlie our self-control behaviorself-control behavior Hot system:Hot system:

Emotional, action oriented, quick to Emotional, action oriented, quick to respond to external stimulirespond to external stimuli

Cool system:Cool system: Cognitively-oriented, devoid of emotion, Cognitively-oriented, devoid of emotion,

quick to respond to external stimuliquick to respond to external stimuli

Hot/Cool ways to self-Hot/Cool ways to self-control….control….

Activate a nonrelevant hot system to Activate a nonrelevant hot system to compete with the temptation hot compete with the temptation hot system that has already been activatedsystem that has already been activated Find another fun activityFind another fun activity

Activate a an opposing cool system Activate a an opposing cool system that can undermine the temptation hot that can undermine the temptation hot systemsystem Abstract principles involved here Abstract principles involved here

Metcalf and Mischel (1999)Metcalf and Mischel (1999)

Hot system develops earlyHot system develops early Cool system develops late as we Cool system develops late as we

develop higher levels of cognitive develop higher levels of cognitive awarenessawareness

Emotions play a role Emotions play a role here…here…

Metcalf and Mischel (1999)Metcalf and Mischel (1999) Stress can shift us backwardsStress can shift us backwards Chronic stress can cause hot system Chronic stress can cause hot system

dominance and thus impulsive behaviordominance and thus impulsive behavior Example: After relationship breakupExample: After relationship breakup

Maybe implicit factors are Maybe implicit factors are involved as well???involved as well???

Can self-control become a well-practiced skill?Can self-control become a well-practiced skill? Over time can it become automatic?Over time can it become automatic? Maybe some self-control needs very little Maybe some self-control needs very little

conscious processes?conscious processes? For example: For example:

A weight-watchers long-term goals can be A weight-watchers long-term goals can be unconsciously activated with exposure to foodsunconsciously activated with exposure to foods

The exposure to tempting foods thus can The exposure to tempting foods thus can unconsciously boost rather than undermine the unconsciously boost rather than undermine the dieter’s determinationdieter’s determination

CreditsCredits

http://www.radford.edu/http://www.radford.edu/ http://gsbwww.uchicago.edu/http://gsbwww.uchicago.edu/