The Sabotage of Self-Control – And How To Get It Back

The Sabotage of Self-Control - And How To Get It Back

There are times when we act with extreme altruism, giving up time, energy and the beginning of ‘Law and Order’ out of concern for the greater good.

Once we have selflessly taken care of the greater good by, say, stacking the dishwasher, we may well consider ourselves deserving of a treat perhaps a glass of wine(s) or a proper dessert (and no – in these circumstances fruit is not a dessert, unless it’s in a pie, a sauce or accompanied by something dairy).

At this point our internal chatter picks up, ‘You’ve worked really hard. You deserve a treat – that high voltage dessert or a second glass of wine will do nicely. And don’t worry, it doesn’t count as a breach of the healthy eating thing you started this morning because you’ve earned it. And besides, it’s a special occasion. All evenings are.’ Recognise it?

Temptation: one.

Self-control: zero.

Despite the very best of intentions temptation can take over, leaving self-control gasping for breath on a cold concrete floor.

Enter the scientists.

A recent study has shined a light, a floodlight really, on one of the ways self-control is self-sabotaged.

Good intentions are not always translated into action. According to the literature, the rate at which people act on their good intentions is about 50%.

There may a few reasons for this but one that has been recently explored is self talk, specifically the use of justifications to permit indulgence.

Researchers have found six main justifications that people use to allow temptation. Nobody is saying indulgence is a bad thing. I say, come on over indulgence because I love you – I always have. It is, however, the enemy of self-control, which is necessary to stop short-term goals (e.g. getting pleasure from eating cake) from taking to long-term goals (e.g. getting healthy) with a big stick. Or a bulldozer.

The problem with justifications is that they tend to become automatic. We act on them without consciously noticing them. 

The key to self-control is to act more deliberately. This involves being aware of the automatic thoughts that undermine good intentions and self-control. 

There are the six main justifications that do the damage. Here they are in black and white – from back of mind where they fly well under the radar, to front and centre where they can be caught and controlled:

  1. I deserve it.

    ‘I’ve had a hard day, I deserve a treat’/‘I’m stressed out’/’This will make be feel better’/’It’s a special occasion.’

  2. I’m curious.

    ‘It looks gorgeous in the ad’/’My friends/relatives told me about this.’

  3. This one is an exception to the norm.

    ‘Once in a while is ok.’

  4. I’ll make up for it later.

    ‘I’ll eat healthy tomorrow’/’I’ll exercise later.’

  5. The temptation is available.

    ‘It’s here, may as well eat it’/‘It’s been made for me’/’It will go to waste otherwise.’

  6. The temptation is irresistible.

    ‘It just looks crazy good.’

Research has revealed that the more people use justifications the higher their fat intake and intake of unhealthy food generally. This is despite holding strong intentions to avoid doing so.

Justifications are not simply a rationalisation or excuse after the fact. They have their impact at the moment of indulgence, influencing the decision to snack or not to snack.

Using justifications at all will diminish self-control in unrelated areas. One study asked people to justify whether or not to go on a holiday with friends instead of a partner. Those who used justifications showed less self-control in a subsequent task which involved deciding whether or not to eat chocolate.

To change a habit or to increase self-control:
.  Be aware of the justifications that you use to permit yourself to indulge;

.  Minimise other situations where justification might be necessary.

Be aware of the justifications that might be used to skittle self-control. By putting the justification(s) squarely on show, it’s less likely to be a vague faceless force whispering sweetly in your ear, pretending it’s no trouble at all.

Once justifications are activated, indulgence is likely to follow even if the justification is unrelated.

In situations that require self-disclipline or self-control (such as dieting, studying, exercising, quitting cigarettes), try to minimise other situations where justification might also be necessary.

Temptation in any area has the potential to activate justifications. Once those justifications are activated, they’ll go to work in unrelated areas.

For example, given what we know about temptation and justification, it may initially be harder to sustain a strict exercise and eating plan simultaneously. Try for one at a time – start with exercise or eating – at least until one area becomes more of a habit and requires less self-control.

Willpower is not a bottomless well. When the well starts to run dry justifications will be used to avoid tapping into reserves.

The less you can have tapping into the well at once, the more likely you will be to succeed at whatever it is you are heading towards.

Self talk – the things we tell ourselves – are so powerful and influence action as though they were the sage words of a learned scholar. A large part of their power is because they are automatic.

Naming the justification and acknowledging that ‘this is what I do’ stops the response being automatic. It’s paradoxical, but the more a response – in this case, the justification – can be named and accepted as playing a part, the more able we are to make an informed, conscious decision based on wisdom rather than habit.

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‘Brave’ doesn’t always feel like certain, or strong, or ready. In fact, it rarely does. That what makes it brave.♥️
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#parenting #mindfulparenting #parentingtips
We teach our kids to respect adults and other children, and they should – respect is an important part of growing up to be a pretty great human. There’s something else though that’s even more important – teaching them to respect themselves first. 

We can’t stop difficult people coming into their lives. They might be teachers, coaches, peers, and eventually, colleagues, or perhaps people connected to the people who love them. What we can do though is give our kids independence of mind and permission to recognise that person and their behaviour as unacceptable to them. We can teach our kids that being kind and respectful doesn’t necessarily mean accepting someone’s behaviour, beliefs or influence. 

The kindness and respect we teach our children to show to others should never be used against them by those broken others who might do harm. We have to recognise as adults that the words and attitudes directed to our children can be just as damaging as anything physical. 

If the behaviour is from an adult, it’s up to us to guard our child’s safe space in the world even harder. That might be by withdrawing support for the adult, using our own voice with the adult to elevate our child’s, asking our child what they need and how we can help, helping them find their voice, withdrawing them from the environment. 

Of course there will be times our children do or say things that aren’t okay, but this never makes it okay for any adult in your child’s life to treat them in a way that leads them to feeling ‘less than’.

Sometimes the difficult person will be a peer. There is no ‘one certain way’ to deal with this. Sometimes it will involve mediation, role playing responses, clarifying the other child’s behaviour, asking for support from other adults in the environment, or letting go of the friendship.

Learning that it’s okay to let go of relationships is such an important part of full living. Too often we hold on to people who don’t deserve us. Not everyone who comes into our lives is meant to stay and if we can help our children start to think about this when they’re young, they’ll be so much more empowered and deliberate in their relationships when they’re older.♥️
When we are angry, there will always be another emotion underneath it. It is this way for all of us. 

Anger itself is a valid emotion so it’s important not to dismiss it. Emotion is e-motion - energy in motion. It has to find a way out, which is why telling an angry child to calm down or to keep their bodies still will only make things worse for them. They might comply, but their bodies will still be in a state of distress. 

Often, beneath an angry child is an anxious one needing our help. It’s the ‘fight’ part of the fight or flight response. As with all emotions, anger has a job to do - to help us to safety through movement, or to recruit support, or to give us the physical resources to meet a need or to change something that needs changing. It doesn’t mean it does the job well, because an angry brain means the feeling brain has the baton, while the thinking brain sits out for a while. What it means is that there is a valid need there and this young person is doing their very best to meet it, given their available resources in the moment or their developmental stage. 

Children need the same thing we all need when we’re feeling fierce - to be seen,  heard, and supported; to find a way to get the energy out, either with words or movement. Not to be shut down or ‘fixed’. 

Our job isn’t to stop their anger, but to help them find ways to feel it and express it in ways that don’t do damage. This will take lots of experience, and lots of time - and that’s okay.♥️
The SCCR Online Conference 2021 is a wonderful initiative by @sccrcentre (Scottish Centre for Conflict Resolution) which will explore ’The Power of Reconnection’. I’ve been working with SCCR for many years. They do incredible work to build relationships between young people and the important adults around them, and I’m excited to be working with them again as part of this conference.

More than ever, relationships matter. They heal, provide a buffer against stress, and make the world feel a little softer and safer for our young people. Building meaningful connections can take time, and even the strongest relationships can feel the effects of disconnection from time to time. As part of this free webinar, I’ll be talking about the power of attachment relationships, and ways to build relationships with the children and teens in your life that protect, strengthen, and heal. 

The workshop will be on Monday 11 October at 7pm Brisbane, Australia time (10am Scotland time). The link to register is in my story.
There are many things that can send a nervous system into distress. These can include physiological (tired, hungry, unwell), sensory overload/ underload, real or perceived threat (anxiety), stressed resources (having to share, pay attention, learn new things, putting a lid on what they really think or want - the things that can send any of us to the end of ourselves).

Most of the time it’s developmental - the grown up brain is being built and still has a way to go. Like all beautiful, strong, important things, brains take time to build. The part of the brain that has a heavy hand in regulation launches into its big developmental window when kids are about 6 years old. It won’t be fully done developing until mid-late 20s. This is a great thing - it means we have a wide window of influence, and there is no hurry.

Like any building work, on the way to completion things will get messy sometimes - and that’s okay. It’s not a reflection of your young one and it’s not a reflection of your parenting. It’s a reflection of a brain in the midst of a build. It’s wondrous and fascinating and frustrating and maddening - it’s all the things.

The messy times are part of their development, not glitches in it. They are how it’s meant to be. They are important opportunities for us to influence their growth. It’s just how it happens. We have to be careful not to judge our children or ourselves because of these messy times, or let the judgement of others fill the space where love, curiosity, and gentle guidance should be. For sure, some days this will be easy, and some days it will feel harder - like splitting an atom with an axe kind of hard.

Their growth will always be best nurtured in the calm, loving space beside us. It won’t happen through punishment, ever. Consequences have a place if they make sense and are delivered in a way that doesn’t shame or separate them from us, either physically or emotionally. The best ‘consequence’ is the conversation with you in a space that is held by your warm loving strong presence, in a way that makes it safe for both of you to be curious, explore options, and understand what happened.♥️
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#mindfulparenting #positiveparenting #parenting

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