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- Overcoming Ego Depletion and Improving Self‑Control
- The strength model of self-control compares self-regulatory abilities to a muscle, which
- provides a theoretical framework and a subsequent body of research that can largely
- answer these questions. Like a muscle, self-control can become depleted with intense use.
- This is not to say that the entirety of the limited resource can be used up on a 10-minute
- laboratory activity—that would not make it a very adaptive trait after all—but rather
- that the body and brain seek to conserve it as per our goals and motivations. For example,
- most 22-year-old girls cannot deadlift more than 100 pounds, yet in 2012, one young
- woman in Virginia lifted up an entire BMW to free her beloved father from under it
- (Newcomb, 2012). This is one of many examples that highlights how individuals can use
- their full physical strength under extreme conditions; however, in general, human bodies
- send signals to refrain from such use. Likewise, with acute cues and motivators, people
- can overcome their self-control depletion. Self-control abilities also resemble a muscle in
- that they can be strengthened over time with practice and exercise. Next we outline how
- to offset the detrimental effects of ego depletion in the short term and how to improve
- one’s self-control strength over time.
- Offsetting Depletion in the Short Term
- Research has furnished multiple ways to motivate people to continue exerting self-control
- and to replenish somewhat the resource itself. Usually, these studies involve the dual-task
- paradigm—one self-control task followed by another, unrelated one—interrupted by or
- following another manipulation, which serves as the motivator or refresher. A perennial
- theoretical question is whether these factors actually replenish the resource, thus restoring self-control to its full powers, or merely encourage the person to allocate and expend
- more resources despite having already expended some.
- Positive Affect
- Feeling good has been shown to fend off depletion effects (Tice, Baumeister, Shmueli, &
- Muraven, 2007). Receiving a small gift or watching a comedy video offsets the effects
- of depletion. Similarly, depleted smokers who watched a comedy video smoked less than
- their depleted counterparts who did not get a boost in positive affect (Shmueli & Prochaska, 2012). Even implicit positive emotion sparked by subliminal positive messages
- counteracted depletion (Ren, Hu, Zhang, & Huang, 2010).
- Religion
- Prayer before using self-control to restrict emotional reactions to a funny video improved
- performance on the Stroop task, for example (Friese & Wänke, 2014). Likewise, reading words related to religiosity, such as divine or God, led to resistance against depletion
- effects for those who had to use self-control on a prior task and led to better baseline
- Self‑Control and Ego Depletion 51
- self-control performance among those who were not depleted (Rounding, Lee, Jacobson,
- & Ji, 2012).
- Self‑Affirmation
- Bringing to mind the self and its ideals has been shown to neutralize depletion effects. For
- example, thinking of the values most important to oneself or engaging in self-affirmation
- eliminated the depleting effects resulting from a challenging writing task or stifling emotional reactions (Schmeichel & Vohs, 2009). Tapping into naturalistic use of self-control,
- to monitor and edit emotions, thoughts, and behavior to meet a standard, researchers
- showed that keeping in mind one’s own standards counteracts depletion (Wan & Sternthal, 2008). Persons who had to use self-control on a prior activity and completed a
- phrase-making task with the word I performed better than those who never referred to
- the self (Alberts, Martijn & de Vries, 2011).
- Agency
- Activation of agentic responses can counteract depletion, emphasizing that motivations
- interact with self-control expenditures. Prompting people to take responsibility for their
- actions and to feel autonomous can stave off depletion effects, for instance (Muraven,
- Gagné, & Rosman, 2008). Reading an inspiring story of an athlete who overcame many
- obstacles to become a world record holder also does so (Martijn et al., 2007). Having
- participants make statements related to perseverance, (e.g., “He keeps going”) led to
- better physical stamina on the handgrip task after a difficult puzzle task (Alberts et al.,
- 2007). Within the same study, researchers provided some participants with a cue of a
- man in a business suit and the words “You can do it.” These participants fared better in
- physical exertion after an attention control task than did nondepleted participants.
- Power
- A position of leadership and power over a subordinate during a laboratory activity led
- to better performance on a self-control task and counteracted the effects of depletion
- (DeWall, Baumeister, Mead, & Vohs, 2011). However, when participants were presented
- with an additional test for which they had not planned, they performed worse and showed
- deficits in self-control abilities. This indicates that the antidepletion effects of power are
- somewhat short-lived and that situational incentives encourage persons to expend diminishing resources rather than conserve them.
- Construal Level
- Thinking about local, specific, and tangential attributes of a situation comprise low-level
- construals, whereas attending to superordinate, global, and primary aspects of a situation
- comprise high-level construals. As mentioned earlier, self-control depletion diminishes
- top-down control, which is evident in a shift toward low-level construals (Bruyneel &
- DeWitte, 2012; Wan & Agrawal, 2011). Consistent with low-level construal, time seems
- to move more slowly after having used self-control resources (Vohs & Schmeichel, 2003).
- It should be the case, then, that depletion effects can be offset by high-level construals.
- 52 BASIC REGULATORY PROCESSES
- And this is the case: Several studies have shown that inducing high-level construals by
- asking why questions rather than how questions or instructing participants to generate
- superordinate category labels improved self-control in both depleted and nondepleted
- participants (Fujita, Trope, Liberman, & Levin-Sagi, 2006).
- Money
- Cues that remind people of money, such as income-related phrases, narratives about
- growing up wealthy, or handling play money, activate proactive responses and goal pursuit (Vohs, Mead, & Goode, 2006). This occurs even when the money is not directly
- related to the task at hand or presented as a reward. Another study showed that unscrambling money-related phrases led to better performance on the Stroop task among depleted
- participants (Boucher & Kofos, 2012).
- Beliefs about Self‑Control
- Whether one believes that self-control is limited affects how well one does on self-control
- tasks. Personal theories about self-control resources can be manipulated, for example,
- with a questionnaire highlighting either a limited-resource model (e.g., “Working on a
- strenuous mental task can make you feel tired, such that you need a break before accomplishing a new task”) or a nonlimited-resource model (e.g., “Sometimes, working on a
- strenuous mental task can make you feel energized for further challenging activities”;
- Job, Dweck, & Walton, 2010). Both preexisting and manipulated implicit theories about
- self-control resources have been found to affect self-control outcomes, including Stroop
- task performance, intelligence quotient test problems, and goal pursuit (Job et al., 2010;
- see also Martijn, Tenbült, Merckelbach, Dreezens, & de Vries, 2002).
- Planning
- Efficient planning diminishes the need to make new decisions at every step of a challenging process and provides a set of custom heuristics that frees up self-control resources.
- For instance, in one set of studies, unless participants formed implementation intentions
- (simple plans in the form of “If X, then I do Y”; Gollwitzer, 1999), an initial self-control
- task led to deficits in a second self-control task (Webb & Sheeran, 2003). Particularly,
- participants made implementation intentions to prepare for the Stroop task, then showed
- less depletion on a second task. In a follow-up study, implementation intentions helped
- participants perform well on the Stroop task after an initial depleting task that was done
- without implementation intentions.
- Action Orientation
- People who take initiative to respond to demanding situations decisively and in order to
- promote change, or are action-oriented, fare better on tasks requiring self-control after
- a depleting task than those who are more preoccupied, hesitant, and prefer to maintain
- the status quo, or are state-oriented (Gröpel, Baumeister, & Beckmann, 2014). Actionoriented participants performed better than state-oriented people on an attention task
- after physical exercise and were better able to distinguish flashes of light as discreet rather
- Self‑Control and Ego Depletion 53
- than a seemingly constant light, even when the flash rate was faster. The rate at which
- light flashes occur so quickly that one sees them as a single light is known as the critical
- fusion frequency. A third study showed that action-oriented participants also performed
- better than state-oriented people on the Stroop task after completing a difficult sensorimotor task. Presumably, action-oriented people fared so well because they are better
- at self-motivating (Kuhl, 1994). Perhaps cultivating an action-oriented drive or personal
- motivation could benefit people in overcoming depletion effects. However, it should be
- noted that some depletion research indicates that although conserving resources on an
- initial task and autonomous motivation allows people to stave off depletion effects in the
- short run (e.g., on a second self-control task), these factors do not counter depletion in
- the longer run (e.g., on a third or fourth task that requires self-control) (Graham, Bray,
- & Ginis, 2014).
- Rest and Glucose
- The situational cues and manipulations covered so far in this section likely motivate
- people to continue expending self-control resources as opposed to actually replenishing
- or increasing the resource. On the other hand, evidence suggests that both rest and consumption of glucose (a simple sugar) somewhat restore self-control resources after depletion. In a series of studies, Gailliot, Baumeister, and colleagues (2007) provided evidence
- that low levels of blood glucose predicted poor performance at self-control, whereas getting a dose of glucose helped to counteract the effects of depletion. (That investigation
- also reported that glucose levels decreased from before to after exerting self-control, but
- that finding has not been replicated reliably.) Still, for our present purposes, the key point
- is that ingesting glucose counteracts many effects of depletion. If glucose is indeed part
- of the resource involved in self-control, then consuming some glucose may well actually
- replenish it.
- Resting after using self-control on one task and before using it on another task has
- been shown to neutralize the effects of ego depletion. For example, participants in one
- study were asked to stand on one leg and count down from 2,000 by sevens, an extremely
- taxing activity. Before performing the handgrip task, participants took a break, during
- which they answered easy questions on filler questionnaires. Those who were given a
- 10-minute break, as opposed to just a 1- or 3-minute break, performed just as well as
- nondepleted participants on the second task, suggesting that the break restored some selfcontrol resources (Tyler & Burns, 2009).
- How can people use these findings to fight off depletion in everyday life? There are
- multiple answers. Keeping in mind what is important—religion, values, and goals—and
- reminding oneself, “You can do it,” to activate agentic responses may serve to counteract
- depletion effects. Although we hope that this chapter has outlined the limited nature of
- self-control, we also acknowledge that beliefs about self-control abilities as unlimited
- counteract depletion effects. Likewise, thinking about why rather than how, or thinking
- in higher-level construals, can combat self-control depletion. Resting or consuming glucose between activities that require self-control seems to replenish this resource.
- If one feels depleted at the end of the day but knows it would be better to go to the
- gym, several things can be done to reenergize self-control. First, one can think, “Why
- should I work out?” Probably the answer is “to be healthy and fit and to live longer,”
- which highlights long-term goals and helps one to think in higher-level construals.
- 54 BASIC REGULATORY PROCESSES
- Second, taking a 10-minute break before leaving work and heading to the gym or drinking a lemonade can refresh self-control stores. Self-affirmation may also highlight agentic
- abilities and prompt some positive affect. Then, go work out!
- Strengthening Self-Control in the Long Term
- Physical exertion, like use of self-control, leads to exhaustion and impairment in subsequent activities that also require strength. However, in the long run, both physical exertion, such as exercise, and practicing self-control lead to increased strength and stamina.
- Additionally, making plans to follow in potentially difficult future scenarios decreases
- the number of decisions that must be made or impulses that must be overridden at that
- time, saving self-control resources.
- Exercise
- Because self-control is thought to be a domain-general resource, practicing self-control
- in one domain should lead to improvements on different tasks and in other domains.
- Indeed, practicing standing up straight to improve one’s posture, for example, can lead
- to improvements on the handgrip task (Muraven, Baumeister, & Tice, 1999). Self-control
- abilities can be promoted by monitoring and bettering study habits or financial decisions,
- or by exercising regularly, findings which were substantiated by a laboratory test that measured visual tracking in the face of distraction (Oaten & Cheng, 2006b). Another study
- sought to increase self-control strength by having participants perform self-regulatory
- exercises, such as switching to their nondominant hand for several routine activities and
- changing their speaking habits (e.g., not swearing). Afterward, in a laboratory test, these
- people showed less depletion after overcoming prejudicial stereotyping than did people
- who had not performed these exercises (Gailliot, Plant, Butz, & Baumeister, 2007).
- Self-control training can even help people quit addictive behaviors. Two weeks of
- resisting sweets or regularly squeezing a handgrip doubled smokers’ quitting success rate
- relative to those who did not practice self-control or just did simple math problems for 2
- weeks (Muraven, 2010). Self-control practice can lead to improvements in romantic relationships. Simple and regular application of self-control to use one’s nondominant hand
- or avoid abbreviations and curse words for 2 weeks improved control over inclinations
- to respond with physical aggression to one’s partner’s provoking behavior (Finkel et al.,
- 2009).
- Habits
- As we mentioned at the beginning of this chapter, habits are highly automatic responses
- and therefore require and deplete less self-control than overriding impulses and deliberate
- action. Accordingly, habits also emerge more often when people are depleted (Neal et al.,
- 2013). Good habits, then, serve to counteract negative effects of depletion insofar as they
- themselves are not depleting, and even when depleted, one can rely on them. Habitually
- going to the gym will make it easier to do it more often and consistently over time. Thus,
- many longitudinal studies have shown long-term improvements in self-control abilities as
- a function of habitual and scheduled rather than random self-regulatory exercises.
- Self‑Control and Ego Depletion 55
- Indeed, one of the recent shifts in self-regulation theory has been to propose that
- effective self-regulation operates through habits or habitual avoidance of conflict. People
- with good self-control do not necessarily resist temptations and desires more often or
- more effectively than others (Hofmann, Baumeister, Förster, & Vohs, 2012). Rather, they
- seem to set up their lives to be less exposed to temptations (see de Ridder et al., 2012;
- Hoffman, Luhmann, Fisher, Vohs, & Baumeister, 2014).
- That exercises in one domain, such as using one’s nondominant hand, can lead to
- significant improvements in regulation of a seemingly irrelevant domain underscores not
- only the importance of self-control in meeting personal and social standards but also the
- importance of practicing it. Habitually practicing self-control—making the bed every
- morning, doing the dishes right after use, giving up sweets, or standing up straight—can
- drive improvements in your self-control in other areas of life. Packing a glucose drink in
- advance and planning exactly what time to turn off one’s computer to end the work day
- and when, how to get to the gym, and which workouts to do can lead to fewer conflicts
- or temptations while trying to reach a fitness goal, for example. This also reduces the
- number of decisions that must be made at the time of the workout. Planning, then, will
- not only make it easier to go to the gym again in the future but also will have beneficial
- effects in other applications of self-control, such as in quitting smoking, eating more
- healthfully, staying calm during an argument, or resisting that impulse purchase.
- Conclusion
- Within this chapter, we have defined self-control, outlined myriad ego depletion findings,
- and described how one can improve one’s self-regulatory powers over time. Self-control,
- the ability to alter one’s thoughts, emotions, and behaviors, or to override impulses and
- habits, allows people to monitor and regulate themselves to meet expectations. Ego depletion refers to a state of diminished self-control resources, when one cannot or does not
- successfully implement further control. Numerous studies have shown that self-control
- is not only necessary for success in a multitude of domains but also that its depletion can
- lead to deficits in these domains.
- Loss of top-down control, disinhibition, and passivity that result from self-control
- depletion underlie breakdowns in deliberate cognition and decision making, impulse and
- emotion regulation, dieting and exercise, substance use restriction, and control over risky
- behavior. When one is ego depleted, deliberate and controlled processes become more
- difficult, leaving one to rely on lower-level processing. Subsequent decision making and
- problem solving are vulnerable to the cognitive errors of intuitive thinking, particularly
- overdependence on heuristics. Concealing one’s emotions or overriding one’s impulses
- use self-control. Furthermore, when self-control resources are low, emotions can become
- intensified. Self-control goes hand in hand with a healthy lifestyle: Whether resisting
- sweets or willing oneself to go to the gym, one can rely on self-control.
- Recent theories posit that self-control plays a role in all stages of addiction. Consistently supported is the finding that self-control is key to quitting addictive substances and
- maintaining sobriety. Trait and state self-control predict how likely people are to engage
- in risky and costly behaviors such as unsafe sex, overspending, gambling, and even crime.
- Although these studies suggest that self-control is limited and its deficits negatively affect
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