Every Self Control Method Explained in 10 Minutes
Chapters
00:00 Temptation Bundling
00:24 High Low Cost
00:53 Self-Licensing
01:28 Construal Level
02:02 Cognitive Re-appraisal
02:18 Psychological Distancing
02:49 Implementation Intention
03:18 Set Defaults
03:49 Remove Triggers
04:08 Redirect Don’t Repress
04:33 Standards Salience
04:57 Self-Monitoring
05:17 Social Pressure
05:40 Moralize It
06:06 Pride and Guilt
06:43 Religion
07:28 Mindfulness Meditation
08:03 Dichotomous Thinking
08:54 Bad Mood
09:10 Conserve Willpower
09:34 Train and Rest
09:54 Sweet Success
References (Too many references to fit here. If you want a reference for something that is not listed below, please request it in the comments)
Adriaanse, Marieke A., et al. "Effortless inhibition: Habit mediates the relation between self-control and unhealthy snack consumption." Frontiers in psychology 5 (2014): 89519.
Bowlin, Stephanie L., and Ruth A. Baer. "Relationships between mindfulness, self-control, and psychological functioning." Personality and individual differences 52.3 (2012): 411-415.
Burke, Lora E., Jing Wang, and Mary Ann Sevick. "Self-monitoring in weight loss: a systematic review of the literature." Journal of the American Dietetic Association 111.1 (2011): 92-102.
Carter, Evan C., and Michael E. McCullough. "After a pair of self-control-intensive tasks, sucrose swishing improves subsequent working memory performance." BMC psychology 1 (2013): 1-10.
Carter, Evan C., et al. "Religious people discount the future less." Evolution and Human Behavior 33.3 (2012): 224-231.
Dai, Hengchen, Katherine L. Milkman, and Jason Riis. "The fresh start effect: Temporal landmarks motivate aspirational behavior." Management Science 60.10 (2014): 2563-2582.
Evans, Anthony M., et al. "Trust and self-control: The moderating role of the default." Judgment and Decision making 6.7 (2011): 697-705.
Fishbach, Ayelet, and Aparna A. Labroo. "Be better or be merry: how mood affects self-control." Journal of personality and social psychology 93.2 (2007): 158.
Fujita, Kentaro, and H. Anna Han. "Moving beyond deliberative control of impulses: The effect of construal levels on evaluative associations in self-control conflicts." Psychological Science 20.7 (2009): 799-804.
Gailliot, Matthew T., et al. "Self-control relies on glucose as a limited energy source: willpower is more than a metaphor." Journal of personality and social psychology 92.2 (2007): 325.
Gillebaart, Marleen, and Marieke A. Adriaanse. "Self-control predicts exercise behavior by force of habit, a conceptual replication of Adriaanse et al.(2014)." Frontiers in psychology 8 (2017): 229834.
Giner-Sorolla, Roger. "Guilty pleasures and grim necessities: affective attitudes in dilemmas of self-control." Journal of personality and social psychology 80.2 (2001): 206.
Gross, James J., and Oliver P. John. "Individual differences in two emotion regulation processes: implications for affect, relationships, and well-being." Journal of personality and social psychology 85.2 (2003): 348.
Harkin, Benjamin, et al. "Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence." Psychological bulletin 142.2 (2016): 198.
Hofmann, Wilhelm, and Rachel R. Fisher. "How guilt and pride shape subsequent self-control." Social Psychological and Personality Science 3.6 (2012): 682-690.
Milkman, Katherine L., Julia A. Minson, and Kevin GM Volpp. "Holding the hunger games hostage at the gym: An evaluation of temptation bundling." Management science 60.2 (2014): 283-299.
Muraven, Mark, and Roy F. Baumeister. "Self-regulation and depletion of limited resources: Does self-control resemble a muscle?." Psychological bulletin 126.2 (2000): 247.
Muraven, Mark, Dikla Shmueli, and Edward Burkley. "Conserving self-control strength." Journal of personality and social psychology 91.3 (2006): 524.
Oettingen, Gabriele, and Peter M. Gollwitzer. "Strategies of setting and implementing goals: Mental contrasting and implementation intentions." (2010).
Prinsen, Sosja, Catharine Evers, and Denise TD de Ridder. "Justified indulgence: self-licensing effects on caloric consumption." Psychology & health 34.1 (2019): 24-43.
Sheeran, Paschal, and Thomas L. Webb. "The intention-behavior gap." Social and personality psychology compass 10.9 (2016): 503-518.
Silver, Eric, and Jasmine R. Silver. "Morality and self-control: The role of binding and individualizing moral motives." Deviant Behavior 42.3 (2021): 366-385.
Sklar, Asael Y., and Kentaro Fujita. "On when and how identity value impacts self-control decisions." Psychological Inquiry 28.2-3 (2017): 153-156.
Trope, Yaacov, and Nira Liberman. "Construal-level theory of psychological distance." Psychological review 117.2 (2010): 440.
Tyler, James M., and Kathleen C. Burns. "After depletion: The replenishment of the self's regulatory resources." Self and Identity 7.3 (2008): 305-321.
Пікірлер: 25
here before this blows up?
@gherasimnicu-cristian9880
Ай бұрын
🤘
@odie_The_Brodie
29 күн бұрын
for real 🗣️🥂
Everyone has 100% self-control because the only thing we can control is ourselves. The reason we lack "self-control" is because of our identity. People are living according to their own beliefs of who they are, unknowingly making themselves a slave to their thoughts and feelings by believing that they are "just being themselves". Everybody has 100% control over their true selves, but we lose that control when we give it over to something else, our ego, our identity.
Great video, I can't believe it has
@ReMind8
Ай бұрын
Thank you for the positive feedback! I will definitely add an outro to the next video. 👍
Straight to the point. Thank you
I've seen the rise of content in this style on youtube, and it's finally something useful. Good work! Also, my worst problem with self control is around food 😅
@ReMind8
Ай бұрын
Thank you, I'm happy it's useful. Your comment motivates me to make more and hopefully better content, I appreciate it. 👍
I can vision the views in a couple years 🔥
If it adds value do, if it doesn't don't. 😎🤖
impressionante como um vídeo tão bom tem apenas 1000 views
Got it when I needed..
You got a new sub! btw how do you make these videos did you make a ppt and where? pls reply
@ReMind8
23 күн бұрын
Thanks for the sub! There are many ways to make these videos here is how I do it: 1. Research. I use peer reviewed research as much as possible, which you can find using google scholar or through a university if you are a professor or student. 2. Then write the script, I try to be as brief as possible. The sequence of the points also matters. 3. Create or find all the images needed for the video. 4. Design and create each icon for each point explained in the video. I make one big slide with all the icons and export it as a high-quality image from PowerPoint to use later in editing the video and as a thumbnail. 5. Use MS PowerPoint to create a presentation with all the images sequenced based on the script. 6. Use the animation function in PowerPoint to setup the animation of images in to and out of the slides in the correct sequence. This is easier than it sounds, it's just a little tedious. 7. Record the audio and clean it (at least remove noise) using Audacity, it's free. 8. Use OBS or any other screen capture software to record a screencast of the PowerPoint while manually timing the animation of the images to match the recorded script so that the right animation activates at the right time. It helps me to bold the words on the script on which there will be an image appearing, disappearing, or moving. 9. I use Shotcut to create the simple animation of zooming into the icon slides to make the transition from one point to the next and edit the rest of the video. I also edit only 5 points at a time because the software tends to crash if the video is too long. 10. Then I combine each (5 point) video into one long video and add music at a low volume. 11. I intend to add an outro as suggested by @michael_golden . (Thanks Michael) That’s it. Note, that I am new to this so there is still a lot learn. I think some other channels can produce videos much faster than me and are worth learning from. This video took me just under 2 months to make because I spent a lot of time on research (see video description). I’m hoping the next one will take a maximum of 1 month, but I will make sure to keep the same standard regarding the quality of the research even if I must delay releasing the video. The content has to be correct.
Didn't know you were a new channel your content is nice i am subscribing you Hope u will blow up😊😊
@ReMind8
Ай бұрын
Thank you 😊
Thank you
ego depletion is apocryphal
@ReMind8
Ай бұрын
Good point, ego depletion was widely accepted until some recent research, like Friese et al., 2019 and others, cast some doubt on it. I think the jury is still out on this one.
@y0urh0mew0rk
Ай бұрын
so is it a thing? is my brain right for not feeling like doing anything after work or am i just stupid somehow?
@ReMind8
Ай бұрын
Yes, it is a thing, your brain is right for doing that. Scientists don't always agree but, for now, most of the research supports the concept of ego depletion. I personally treat it as a thing and certainly experience it myself.