Self-Regulation and Self-Control Most students begin their college careers with the expectation and hope of success. Most students come with a high-school

Self-Regulation and Self-Control

• Most students begin their college careers with the expectation and hope of success. Most students come with a high-school academic record that suggests readiness for college. Yet many students find that their goal of success in college is threatened by poor performance or academic failure.

• 1.What do you believe are the major reasons for a student’s academic failure or poor performance?

• 2. Along with academic ability, what personal qualities are necessary for success in college?

Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458. All rights reserved.

Self-Regulation & Self-Control

Per Chapter 7 - Having (resources we have) & doing (goals we adopt) and importance of choosing “right” goals (expressive, need fulfilling, autonomously chosen).

But resources and right goals not enough.Ability to regulate behavior over time, make adjustments, overcome

obstacles, control side-tracking temptations, and stay-on task critical.

Three steps to success: 1. Resources + 2. Goals (Right Goals/Motives) + 3. Self-regulation

over time to goal attainment.

Otherwise: goals simply wishes and desires with little chance of becoming a reality.


Self-Control and Self-Change

Most general goal = living life consistent with who want to become.

What Self?Begins with imagining future self want or might become.

(goals)Takes seriously idea of volitional choice and “free will.”Live in a world created by self - self at center of our

world.Reality = self, so change self & change our reality.



How to Change?

Self-control major vehicle for changing self.- Ability of self to change by controlling & regulating thoughts,

feelings, and actions to achieve personally-significant goal/outcome basis for self-growth & development.

-Setting goals, deciding to be different, pursuing satisfying activities basis for personal change

- Not passive victims of environmental events or wishes of others. To be in control of your life means directing life according to your personal goals and conscious self-image of who want to be.

Possible Selves versus Actual Self –Oysterman & Markus

• 100 adolescents 14-16 yrs old - treatment.• What predicts staying out of trouble?

• Past & Present Self– Family support at home– Peers - seriousness of offense– Social class

• Possible Selves (leaving past & present self behind)– Who might become. Want to become.– Who afraid might become.– Imaginary rather than “real” self.– Ability to change and lead a new life starts with ability to

imagine a new life & then living that life.– Mind as an independent cause of behavior.


Self-Regulation and Self-Control

Value of self-control

Walter Mischel: “The Marshmallow Test”

Self control and positive outcomes:

personal adjustment, social relations, fewer addiction problems, & better college grades

(2nd behind H.S. grades…3rd = SAT scores)

Any important success not involve self-regulation?

Failed Self-Control

Dieting, drug abuse, aggression…major theory of crime.

Failed control & impulsiveness.

Origins: Genetics...parents who monitor & supervise - external becomes internalized in child’s own monitoring/control system.


Control Theory versus Self-Discrepancy TheoryTwo time perspectives & emotional consequences of self-evaluation

1.Control Theory - Where at relative to future goal -in progress.

Feedback loops like furnace and thermostat @ 68 degrees.

TOTE test - operate - test - exit --- endless feedback loop.

Monitor - compare - adjust in relation to future goal.

People’s future personal goals:

By definition always falling short of future goals...not achieved yet. Rate of progress towards goal… How rapidly reducing discrepancy…



2.Self-Discrepancy Theory - Where at now relative to ideal.

Usually falling short of ideal self.

Goals as self-guides to evaluate present self in relation to ideal self.

Achieve ideal - feel good…falling short of ideals feel bad.

Size of discrepancy - ideal versus actual determines emotion.

Negative emotion - discrepancy - major motivator.

Requirements for Successful Self-Regulation to Goal Control Theory Requirements: TOTE

1. Clear standard/goal- Fuzzy, unclear & abstract goals difficult to regulate.“Be better person.”; “Drink less.”; etc…. no clear criteria for marking progress or achievement.Image of self want to be.

2. Monitoring system-No monitoring, low awareness, clueless - no regulation.Effective monitoring, self-awareness, keeping track.

How much eat, drink, smoke, grades in a class.

3. Strength and Self-Discipline

Giving in to short-term temptations - procrastination.Difficult - dieting failure rate - high.Maintaining motivation & interest over four years of college.


Self-Regulation Research

Factors that affect success & failure of 3 self-regulation processes: Planning - why helpsOvercoming limited self-control resourcesGoal conflictConcrete versus abstract goals -

trivial pursuits to magnificent obsessionsGoals difficult to monitor & regulate

Approach & avoidance goalsIronic backfire effects of mental controlExcuses for failed controlProcrastinationKnowing when to give it up


Planning for Success

GollwitzerGoal intentions - desire to achieve a certain goal.Implementation intentions - plan of action - steps necessary to

achieve goal.- Planning critical to success:

“I need to exercise more.” versus “At 5:30 p.m. every day I’m going to watch the evening news and walk on the treadmill.”

Easy tasks: planning not so critical...hard tasks: more important.Not squelch spontaneity…but things “don’t” want to do.

Research: Goals for Christmas break (semester continues)E.g., writing class paper, resolving family conflicts,athletic

activities…Made specific plans…where, when, how?Made plans - 66% completed their projectsNo plans - 25% - most failed to achieve goals.


Why Planning Helps

I. Planning imposes structure on busy lives and makes working on goals “automatic.”

Pass control from internal to external environment.

How many “plan” to take a shower?

Setting aside time and place to study...versus “winging it.”

II. Conserving Self-Control Resources

Baumeister - Self-control like muscle - weakens with use.

Limited resource, can use up if too many demands or weakened resolve.

E.g., stress & eating

Research: Task one - suppress urge to eat yummy chocolate

or suppress emotions from film

Task two - less able to control behavior, suppress, & stay on task


Commitment to Goal and Confidence Can Achieve

Commitment = degree of importance, determination, willingness to persevere in face of obstacles. Lack of commitment - going through motions.

Confidence & self-efficacy = belief bring about desired outcome.

Believe have what it takes...related to ability but not same thing.

E.g., lose confidence despite ability.

Research - Brunstein: Student goals over semester.

Both commitment & confidence in perceived attainability

predicted attainment, progress satisfaction.

High commitment & low confidence - most dissatisfying.

Commitment not enough.


Approach versus Avoidance Goals

Approach: playing to win..get a good grade.Focus on positive outcome. Regulation of behavior aimed at

reducing discrepancy between goal and where are now.Monitoring, adjusting behavior to achievement fueled by

positive motivation.

Avoidance Goals: playing not to lose…not failing a class.Focus on preventing a negative outcome. Regulation of

behavior aimed at increasing the discrepancy between goal and where at now. E.g., not gain back weight lost in dieting…farther away from what want to avoid the better.

Lots of research; avoidance goals associated with more stress, anxiety, less satisfaction. Less progress and poorer achievement than approach goals.

People with lots of avoidance goals = lower well-being and less success.


Why Avoidance Goals are Difficult to Regulate

Why should it make a difference?

success = avoid failure avoid failure = some success

Why?

Relations: Desire to avoid conflict, being hurt or rejected by others undermine relationships while desire to be more complementary or share more fun activities enriches?

Therapy: Being less shy or moody less helpful than being more confident or more accepting of self?


Regulation Problems

1. Number of goal pathways and stresses of monitoring.

Approach - fewer routes to goal…doing something nice for friend -only need one thing.

Avoidance: not offend others…always on guard in others’ company, have to monitor all signs of negative reactions and make adjustments.

Constant monitoring may wear down self-control resources.


2. Threat, anxiety, guilt, & negative emotions

Many avoidance goals inherently negative…guilt if don’t avoid.

Dieters resisting temptation, guilt if fall off diet…face constant reminders of threat to diet…ads, on T.V., grocery store, etc….

Negative emotions...harder to regulate -reduced resources interferes with effectiveness.

Regulation Problems (continued)



3. Decreased feelings of competence, esteem. Negative emotions may mediate lack of effectiveness…more frustration, more setbacks lowers confidence and esteem….give up.

4. AutonomyAvoidance goals often feel imposed…have to diet…have to avoid failing.Less enjoyable not freely chosen…less satisfying…harder to stay on.



5. Motives that underlie “avoidance” versus “approach” May be aspect of personality.

People differ in general approach vs. avoidance orientation.Avoidance orientation linked to lower well-being & happiness.Research:Positive orientation towards affiliation with others

versus fear of rejection as major motive (avoid embarrassment, betrayal,

hurt, conflict, preventing negative interactions).

Fear of rejection motive = more loneliness, negative relationships, and more stress and physical ailments, e.g., headaches.

Similar pattern for those oriented towards success vs. fear of failure.


Origins of Approach and Avoidance Goal OrientationOrigins? Higgins - Parenting - relative strength of internalized ideal versus

“ought” self leading to a promotion approach versus prevention avoidance goal orientation.

Two Styles1.Nurturing - independence - explore/overcome challenges - do

this...try this - develop strong ideal self - approach goals.

2.Safety - Rules - Obligations - “oughts” -Don’t do this, avoid this, here are the rules, don’t break them.

Follow rules of good conduct, be on guard for transgressions.Stay safe & secure….avoid risks, etc….Develop strong ought self - avoidance goals.

Avoidance types are likely “worriers” who think of everything that can go wrong rather than what might go right .


Goal Conflict

Self-regulation failure because too much to regulate.

Multiple activities & goals - doing one interferes with other.

Planning & scheduling or reorganizing goals only solution.

Scheduling to “max” recipe for problems and stress.

Mutually-facilitative goals sometimes possible…

Writing papers on same topic of interest in several classes.

Academics, careers, and meeting friends - join campus group…Psych. Club.


Trivial Pursuits and Magnificent Obsessions

Matter if goals are abstract/general or concrete/specific?

Action identification theory –(applies to everyone)Goals can be identified at different levels of abstraction:

Lower levels - concrete -smaller context of specific behaviors, how & what doing. E.g., studying for exam - helping son with homework - struggling with paragraph.

Higher levels - abstract - larger context of general purpose, why doing something.E.g., getting an education - being a good parent - writing great book.

Higher level more affirming of self-concept - more motivating - like to think in higher-level terms - but if run into troubles shift focus down to specifics.

Both co-exist - shift focus at will…big goals help motivate small goals.


Individual Differences in Characteristic Level of Goals

Emmons - People with too many very abstract and people with too many very concrete goals - have problems - lower SWB.

Problems When Personal Goals Dominated by Abstract GoalsE.g., being better person, becoming more knowledgeable,

being more realistic, think more positive thoughts. -Fuzzy goals - how know when achieved?- Long-term goals - regulate over very long periods - harder.- Hard to regulate, know how to achieve and if achieved.

Result: more frustration, uncertainty, and disappointment. - Always falling short in short term.


Problem with Dominance of Concrete/Trivial Goals

Emmons study - people with many concrete goals - more distress and physical illness symptoms.

E.g., personal goals people listed:

looking well-groomed and clean cut

drinking more water

keeping good posture/walking straight

cutting down on frozen dinners

Very concrete and therefore manageable but not very meaningful or personally expressive - not satisfying when achieved.



Emmons: Low-level striving may reflect repressive personality type.

People who deny their emotional distress and avoid emotional issues by busying themselves with distracting activities to avoid thinking about problems. “Trivial pursuits” to avoid your problems.

People who find something to do rather than someone to be. Think small to avoid distress of thinking big.

Manageable Goals & Plans to Achieve

Conclusion:

Higher-level goals more satisfying to achieve - more expressive and meaningful.

But - every higher-level goal needs a “by.”

I will become more knowledgeable by…reading, taking classes.

I will adopt a healthier lifestyle by………

I will become a better better parent, student, etc. by…….

Otherwise: only an abstract wish & source of disappointment when continually don’t achieve or make progress.


Ironic Effects of Mental Control

Irony of trying to control unwanted thoughts & feelings.

Dieters trying not to think about food or hunger.

Trying to not think about hurtful experience, failed relationship, or behavior ashamed of.

More try to suppress more can’t stop thinking about it.

Suppression as the parent of obsession.



Wegner - Research

Try not to think of a white bear but ring the bell if you do.

Harder than think - people only partly successful.

But - Rebound Effect - strong reoccurrence of thought after suppression task over.

Irony - attempts at control increased unwanted thought.

Dieter - each successful act of resistance - plagued with more thoughts - increase need to put food on forbidden thoughts list.

Mental Load and Paradox of Control

Interaction of two mental control operating systemsOperating Process

Intentional process requiring conscious effort - directing thoughts and attention - can be disrupted by mental load such as stress - things that distract or disrupt concentration.

Ironic Monitoring ProcessLargely unconscious and requires little effort - difficult to disrupt or

stop - automatic like driving car - unaware.

Monitoring process scans thoughts, environment, & memories for any signs of forbidden thought - when detects unwanted thought brings into conscious awareness and activates operating system to suppress or distract.


Problem: Dieting/smoking - lots of environmental cues and moods associated with urge to eat or smoke…Monitoring process encounters lots of “forbidden” situations, thoughts, and feelings.

Ok if operating system is unimpaired - but times of stress, mental load monitoring system may overwhelm operating system…very difficult to avoid temptations.


IronyWegner - irony is monitoring process necessary for control -

contains seed of control failure.

Lots of research shows stress and mental load impairs self-regulation process. Dieters, smokers, drug addicted, suffer setbacks as a result of stress, depression, negative life events.

When under load….unconscious, habitual, and automatic processes take over.

Reinforces idea of self-control as limited resource - don’t take on too many control tasks at once and know stress requires more effort.

Autonomous Control - self-control or change efforts that are freely chosen rather than other or self-imposed are more likely to succeed.

E.g., finding a form of exercise that you enjoy…walking in woods…much easier than one you feel need to do but don’t like.


SummaryWhen goal pursuit runs into problems, failure, and lowered SWB

1. Lack of clear plan…good intentions not enough.How is as important as what.

2. Lack of commitment or confidence - both required.Important goal & confidence to achieve vs. going through motions & losing confidence in face of challenge.

3. Dominance of avoidance orientation in personal goals.Too many avoidance goals - negative emotions, regulation difficulties, underlying motive.

4. Goals overly focused on trivial pursuits or abstract goals.

5. Dealing with ironic effects of mental control efforts when self-control resources are depleted - stress - too much going on.


Procrastination

One of more frequent reasons for failure or poor performance.

Most people plead guilty to procrastination.

Definition: Defer or delay action until an opportunity is lost.

Everyday: Putting off until later - last minute - what feel should do now.

Beliefs about procrastination.

How do people justify or rationalize procrastinating until last minute?

Stress & time pressures improve performance?

If get it done does it matter whether sooner or later?

In extreme, procrastination is problem…but is opposite better?

What are potential benefits of delay versus do everything right now?


ResearchResearch: Comparing procrastinating & non-procrastinating students

defined by score on procrastination test.

Measured: Physical illness symptoms & stress levels.Whether early, on time, or late papers, exams scores, and

final grade.

Results: Procrastination - short-term benefits but longer-term costs.1. Sress & physical symptoms -Early in semester: Procrastinators: lower stress & fewer symptoms than

non-procrastinators.End of semester: Pattern reversed - procrastinators, suffering more stress

symptoms.

2. Performance: Procrastinators consistently lower-quality papers, exams, and grade.

Procrastination more often self-defeating vs. best under stress.


Documents

Self-Regulation and Self-Control Most students begin their college careers with the expectation and hope of success. Most students come with a high-school