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 you believe are the major reasons for a student’s academic failure or poor performance? 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 - 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: Resources + Goals (Right Goals/Motives) + Selfregulation over time to goal attainment Otherwise: goals simply wishes and desires with little chance of becoming a reality Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Control Theory versus Self-Discrepancy Theory Two time perspectives & emotional consequences of selfevaluation 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… Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Requirements for Successful Self-Regulation to Goal Control Theory Requirements: TOTE Clear standard/goalFuzzy, unclear & abstract goals difficult to regulate “Be better person.”; “Drink less.”; etc… no clear criteria for progress or achievement Image of self want to be Monitoring systemNo monitoring, low awareness, clueless - no regulation Effective monitoring, self-awareness, keeping track How much eat, drink, smoke, grades in a class Strength and Self-Discipline Giving in to short-term temptations - procrastination Difficult - dieting failure rate - high Maintaining motivation & interest over four years of college Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved marking Self-Regulation Research Factors that affect success & failure of self-regulation processes: Planning - why helps Overcoming limited self-control resources Goal conflict Concrete versus abstract goals trivial pursuits to magnificent obsessions Goals difficult to monitor & regulate Approach & avoidance goals Ironic backfire effects of mental control Excuses for failed control Procrastination Knowing when to give it up Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Origins of Approach and Avoidance Goal Orientation Origins? Higgins - Parenting - relative strength of internalized ideal versus “ought” self leading to a promotion approach versus prevention avoidance goal orientation Two Styles 1.Nurturing - independence - explore/overcome challenges - this try this - develop strong ideal self - approach goals 2.Safety - Rules - Obligations - “oughts” Don’t 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Goals E.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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 rather than someone to be Think small to avoid distress of thinking big Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Wegner - Research Try not to think of a white bear but ring the bell if you 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Mental Load and Paradox of Control Interaction of two mental control operating systems Operating 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 Process Largely 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Irony Wegner - irony is monitoring process necessary for control contains seed of control failure Lots of research shows stress and mental load impairs selfregulation 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 but don’t like Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Summary When goal pursuit runs into problems, failure, and lowered SWB Lack of clear plan…good intentions not enough How is as important as what Lack of commitment or confidence - both required Important goal & confidence to achieve vs going through motions & losing confidence in face of challenge Dominance of avoidance orientation in personal goals Too many avoidance goals - negative emotions, regulation difficulties, underlying motive Goals overly focused on trivial pursuits or abstract goals Dealing with ironic effects of mental control efforts when self-control resources are depleted - stress - too much going on Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved 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 now Beliefs about procrastination How 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 everything right now? Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved Research Research: 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 Sress & physical symptoms Early in semester: Procrastinators: lower stress & fewer symptoms than non-procrastinators End of semester: Pattern reversed - procrastinators, suffering more stress symptoms Performance: Procrastinators consistently lower-quality papers, exams, and grade Procrastination more often self-defeating vs best under stress Copyright © 2009 Pearson Education, Inc., Upper Saddle River, NJ 07458 All rights reserved ... Upper Saddle River, NJ 07458 All rights reserved Self- Regulation and Self- Control Value of self- control Walter Mischel: “The Marshmallow Test” Self control and positive outcomes: personal adjustment,... 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... 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