The age-old adage 'out of sight, out of mind' may be more than just a catchy phrase; it's a powerful strategy for achieving long-term goals. Instead of relying solely on willpower, which can be fleeting and often unreliable, a growing body of research suggests that avoiding temptation altogether might be the key to success. This approach, known as 'self-control', involves shaping one's environment, building social supports, and creating routines to minimize the need for constant resistance.
Michael Inzlicht, a professor of psychology at the University of Toronto, has found that people who report using willpower deliberately succeed about half the time. Interestingly, those who don't report using willpower still succeed about one-third of the time. This suggests that the act of avoiding temptation might be more effective than trying to resist it.
Inzlicht's research also highlights the importance of conscientiousness, a personality trait associated with planning, persistence, and organization. People who live longer, save more money, and report stronger relationships tend to score highly on conscientiousness. However, their goals are often more closely aligned with their personal interests and identities, making the pursuit of those goals feel more like an autonomous, enjoyable activity rather than a constant act of self-denial.
This raises a deeper question: if people avoid temptations to begin with, do they need to rely as heavily on self-control? Inzlicht suspects that the answer lies in cultivating a desire for behaviors considered beneficial, such as eating healthy foods or engaging in physical activities. However, he acknowledges that testing this theory is challenging.
The concept of self-control is not without controversy, particularly in the context of the famous marshmallow test. Early studies suggested that children who waited for a larger reward had better life outcomes. However, later research found that these links were much weaker when factors like family income and home environment were accounted for.
Zoë Francis, a psychology professor at the University of the Fraser Valley, has examined how adults' beliefs and expectations affect their experience of self-control. She argues that changing one's environment can make desired behaviors easier. For example, using an ad blocker or unsubscribing from email notifications can reduce the temptation to shop impulsively.
J. Bruce Morton, a psychology professor at Western University, uses a version of the marshmallow test with participants ranging from toddlers to young adults. He emphasizes that avoidance and willpower are not mutually exclusive. Morton uses smoking cessation programs as an example, where people are encouraged to identify and avoid triggers.
In conclusion, while willpower has its place, avoiding temptation might be a more effective strategy for achieving long-term goals. By shaping one's environment and building social supports, individuals can reduce the need for constant resistance and increase their chances of success. However, it's important to remember that not everyone has the same ability to control their surroundings or draw on social support. Ultimately, the key to making good choices easier is to make them become habits, starting with small, achievable goals.
