Dear YOYOs,
Further to the meeting of November 14th discussing “delay of gratification” from academic and educational perspectives, the meeting on Saturday will review the topic from an “adult” aspect. In session I, we will talk about “impulse” and "procrastination"; in session II, we will discuss what to do when the willpower is depleting.
Avoiding the Willpower Depleting Effects of Using Self-Control
Using self-control doesn't have to make us more impulsive.
Published on September 15, 2012 by Ian Zimmerman, Ph.D in Sold?
http://www.psychologytoday.com/blog/sol ... lf-control
Last month I discussed the somewhat paradoxical finding that using self-control actually makes us more impulsive. To briefly summarize, exerting self-control depletes mental energy used for subsequent self-control exertions (a process called ego-depletion). This energy is replenished, but while it’s being replenished we have less self-control strength and are consequently more impulsive. There are however ways to attenuate the ego-depleting effect of using self-control, which include affirming our core-values, inducing a good mood, and consuming glucose. I’m going to discuss all three of these methods, so that if you find yourself in a situation demanding self-control (like resisting the urge to buy desirable products) you can better protect yourself from ego-depletion.
Affirming core values can diminish the effects of ego-depletion. By core values I mean stable, deeply held principles or standards of behavior. Affirming core values can protect us from the effects of ego-depletion because doing so reminds us why those values are important. This helps us focus on our long-term goals instead of short-term gratification, which reinforces our ability to delay gratification. For example, if we value being healthy, affirming the value of being healthy helps remind us that health equals happiness, wellbeing, and longevity. This could have the effect of motivating us to eat well, even in the face of tempting, indulgent food.
Being in a good mood can also attenuate ego-depletion effects. A good mood gives us energy and makes it easier to deal with difficult situations. This all has the effect of improving our chances of resisting impulsive urges, like the urge to purchase a product we happen to notice but didn’t plan to buy.
Not all of the methods discussed in this post are purely psychological. Consuming glucose can help reinforce our willpower in the face of ego-depletion. Glucose, which is basically sugar, is like brain fuel: Our brains use it to operate, and operations that require more activity consume more glucose. Exerting willpower requires a fair amount of brain activity, and consequently consumes a significant quantity of glucose. When the glucose levels in our body are lower our brains have less fuel with which to control our behavior, including of course resisting impulsive buying urges. Now I don’t mean to imply that the individual who constantly consumes soft drinks and candy will be a paragon of willpower. I’m just saying that glucose decrements are associated with impulsive behavior, and consuming a little glucose prevents those decrements and helps us resist impulsive urges.
How do we apply this knowledge to practical situations? If you’re on a shopping trip and you see something you want but you probably shouldn’t buy, remind yourself why it’s important not to buy it. For example, if you’re at the grocery store and you see some unhealthy snack that tempts you, remind yourself that if you’re fit and healthy you’ll feel better. Or, if you’re at a big box store and you see an electronic device or an appliance you like but can’t really afford, remind yourself that saving money helps you stay out of debt. Putting yourself in a good mood before a shopping trip is a smart way to resist impulsive urges. You could watch a funny video on the Internet, or have a nice chat with a friend, or think of a time you helped someone or received a gift. These are all easy ways to induce a good mood, which will make it easier for you to resist tempting situations. Finally, don’t go shopping on an empty stomach. Have a small snack before a shopping trip to boost your body’s glucose levels and help prevent impulsive decisions. By a small snack I mean something that’s approximately 100 calories. There is one caveat here: This advice does not apply to individuals with blood sugar issues, as in the case of those with pre-Diabetes or Diabetes. For individuals with blood sugar issues consuming sugar can be dangerous. So, if you have high blood sugar, please do not deviate from your physician’s advice.
We all exert willpower in the course of our daily lives, and we all behave impulsively now and then. A certain (modest) amount of impulsive behavior is normal and can be harmless. However, when it comes to spending money it’s usually smart to be careful to make calculated decisions. Using a few simple tactics can help you avoid impulsive choices by making it easier to exert willpower in tempting situations. This way you’ll waste less money and continue to behave like a smarterconsumer.
Questions for Discussion:
Session I
Q1: To delay gratification, it means you need to “control impulses” for something you like, and “avoid procrastination” for something you dislike. Do you have such experiences? Share them with your group members.
Q2: What is your opinion on “pursuing a higher education instead of entering the workforce”, “saving money instead of spending it”? Do you think they are exemplifications of delaying gratification? Or do you think they are personal choices?
Q3: Do you believe “carpe diem” and “delay gratification” are opposite in meanings? When it comes to the viewpoint of life, and to put “carpe diem” and “delay gratification” at two ends of the spectrum, which end do you think you lean towards? Why?
Session II
Q4: Can the ability of delaying gratification be learned? If so, what would you do to improve yourself and/or to train others?
Q5: It is believed that people use mental energy or willpower to delay gratification. Do you think this energy or power can be replenished, or do you think it is a limited resource? How do you avoid depleting mental energy?
Q6: If you have children or plan to have children, would you map out training plans (like talent lessons in music and languages) for your kids? Or do you believe “happy childhood memories” are most important and would let your kids have as much fun as they can?
********************************************************************************************************************************************
Agenda:
3:45 ~ 4:00pm Greetings & Free Talk / Ordering Beverage or Meal / Getting Newcomer’s Information
4:00 ~ 4:10pm Opening Remarks / Newcomer’s Self-introduction / Grouping
(Session I)
4:10 ~ 4:50pm Discussion Session (40 mins)
4:50 ~ 5:10pm Summarization (20 mins)
5:10 ~ 5:15pm Regrouping / Instruction Giving / Taking a 10 Minutes Break (Intermission)
(Session II)
5:15 ~ 5:55pm Discussion Session (40 mins)
6:00 ~ 6:20pm Summarization (20 mins)
6:20 ~ 6:30pm Concluding Remarks / Announcements ********************************************************************************************************************************************
聚會日期:列於該貼文主題內
聚會時間:請準時 4:00 pm 到 ~ 約 6:30 pm 左右結束
星期六聚會地點:丹堤濟南店
地址、電話:台北市濟南路三段25號 地圖 (02) 2740-2350
捷運站:板南線 忠孝新生站 3 號出口
走法:出忠孝新生站 3 號出口後,沿著巷子(忠孝東路三段10巷)走約 2 分鐘,到了濟南路口,左轉走約 2 分鐘即可看到。
最低消費: 80 元
注意事項:
1. 文章是否需要列印請自行斟酌,但與會者請務必自行列印 Questions for discussion。
2. 與會者請先閱讀過文章,並仔細想過所有的問題,謝謝合作!
給新朋友的話:
1. 請事先準備2~3分鐘的英語自我介紹;會議結束前可能會請你發表1~2分鐘的感想。
2. 請事先閱讀文章以及主持人所提的討論問題,並事先寫下自己所欲發表意見的英文。
3. 全程以英語進行,參加者應具備中等英語會話能力,對任一討論問題,能夠以5到10句英文表達個人見解。
4. 在正式加入之前,可以先來觀摩三次,觀摩者亦須參與討論。正式加入需繳交終身會費 NT$1,000。
11/17(Sat.) Delay of Gratification – Part II (Host: Michael)
-
- YOYO member
- 文章: 1486
- 註冊時間: 週五 12月 07, 2007 12:15 pm
-
- YOYO member
- 文章: 708
- 註冊時間: 週五 4月 24, 2009 6:09 pm
Re: 11/17(Sat.) Delay of Gratification – Part II (Host: Michael)
meeting 結束後, 我會準備一個英文小測驗, 冠軍會有獎品
-
- YOYO member
- 文章: 708
- 註冊時間: 週五 4月 24, 2009 6:09 pm
Re: 11/17(Sat.) Delay of Gratification – Part II (Host: Michael)
Attendees: Eddie, David Jr., Steve, Steven, Tom, Julian, Timothy, Wen-han, Jason, Luis, Gavin, Linda, Rosie,
Today's winners for English Quiz were Gavin and Eddie
Likely as not, the meeting will take place in Hilton Hotel
=very probably
Please fill out your name, address, and next of kin
家屬;親屬
It is a mano a mano between the two presidential candidates.
一對一;對決
They consider him to be a flight risk
可能棄保潛逃
Some of the policemen are on the take (informal用法)
收賄
I want a blow-by-blow description about what happened.
詳細的
I have to bring my A-game for the tournament ( 俚語)
全力以赴
What is that putrid smell?
腐臭味
She is wearing a tube top
無袖露肩的小可愛
She is a groupie
追星族
You should cut him some slack
別對他那麼嚴格
To be a stage mother is her dream
星媽
We can say he is a media darling
媒體寵兒
I promise, let’s pinky swear
打勾勾
(小指勾小指)
She broke the glass just out of spite
賭氣;出於報復
If you need to break wind, please warn me first
放屁
He is a sanctimonious politician
道貌岸然的
Can you make do with $5 for now and I’ll give you the rest tomorrow?
將就
Students should not play hooky
翹課
You can hole up in my house
躲藏
You can order kosher food on the airplane
猶太教食物
He is always working on his car –it's a labor of love
a piece of hard work which you do because you enjoy it and not because you will receive money or praise for it, or because you need to do it
You will receive notification of the results in due course (formal 用法)
at a suitable time in the future
You feel better now because of the placebo effect
心理作用
The interviewer accused the minister of stonewalling on the issue of tax increases
實問虛答;顧左右而言他
That kid can be a pill sometimes
(informal 用法)
討人厭的人(or 小孩)
I wish I’d not done that- I will never live it down
無法忘卻你做的丟臉的事
He scooted over so I could sit down
移過去一點點
He has had flu, but he is on the mend
康復中
Today's winners for English Quiz were Gavin and Eddie
Likely as not, the meeting will take place in Hilton Hotel
=very probably
Please fill out your name, address, and next of kin
家屬;親屬
It is a mano a mano between the two presidential candidates.
一對一;對決
They consider him to be a flight risk
可能棄保潛逃
Some of the policemen are on the take (informal用法)
收賄
I want a blow-by-blow description about what happened.
詳細的
I have to bring my A-game for the tournament ( 俚語)
全力以赴
What is that putrid smell?
腐臭味
She is wearing a tube top
無袖露肩的小可愛
She is a groupie
追星族
You should cut him some slack
別對他那麼嚴格
To be a stage mother is her dream
星媽
We can say he is a media darling
媒體寵兒
I promise, let’s pinky swear
打勾勾
(小指勾小指)
She broke the glass just out of spite
賭氣;出於報復
If you need to break wind, please warn me first
放屁
He is a sanctimonious politician
道貌岸然的
Can you make do with $5 for now and I’ll give you the rest tomorrow?
將就
Students should not play hooky
翹課
You can hole up in my house
躲藏
You can order kosher food on the airplane
猶太教食物
He is always working on his car –it's a labor of love
a piece of hard work which you do because you enjoy it and not because you will receive money or praise for it, or because you need to do it
You will receive notification of the results in due course (formal 用法)
at a suitable time in the future
You feel better now because of the placebo effect
心理作用
The interviewer accused the minister of stonewalling on the issue of tax increases
實問虛答;顧左右而言他
That kid can be a pill sometimes
(informal 用法)
討人厭的人(or 小孩)
I wish I’d not done that- I will never live it down
無法忘卻你做的丟臉的事
He scooted over so I could sit down
移過去一點點
He has had flu, but he is on the mend
康復中
Re: 11/17(Sat.) Delay of Gratification – Part II (Host: Michael)
This is the experiment that i mentioned in our meeting.
http://mag.udn.com/mag/newsstand/storyp ... _ID=400095
心理疲勞
美國佛羅里達州立大學心理學教授羅伊‧鮑麥斯特(Roy Baumeister)用剛烤好的餅乾解開了這個謎。
羅伊.鮑麥斯特教授利用香噴噴的餅乾研究意志力與能量的關聯。
學生們(該實驗的受試者)走進實驗室時全都飢腸轆轆,因為在此之前他們被禁止吃東西。而現在,他們正處於一個瀰漫著現烤巧克力脆片餅乾香味的房間裡。這些學生在桌子旁坐下,桌上放了三種食物:餅乾、幾片巧克力,以及一碗小蘿蔔。有些人可以吃甜點,其他比較不走運的人就只能吃生蘿蔔。
鮑麥斯特的研究人員把學生們獨自留在實驗室,再從一個隱藏的窗戶偷偷觀察他們。那些被規定只能吃蘿蔔的人顯然對眼前的誘惑很掙扎。很多人都是盯著餅乾看了許久,然後才心不甘情不願地把蘿蔔吃下去,有些人則是拿起一片餅乾聞一聞那美好的現烤滋味。但沒有人偷吃那些禁止取用的食物。
接著,研究人員將這些學生帶到另一個房間,給他們幾道幾何試題。學生們以為自己要接受智力測驗,但其實這些試題都無解。那些可以吃餅乾和甜點的人通常花二十分鐘回答試題,而同樣餓著肚子卻沒有東西可吃的對照組受試者也一樣用了二十分鐘解題。
然而,那些深受誘惑卻只能吃蘿蔔的學生才八分鐘就投降了。他們是抗拒了甜點的誘惑沒錯,但經過那一番煎熬後,他們也沒剩多少精力解題了。他們正感受到「自我耗損」(ego depletion)的效應。
自制力需要有充足的元氣來源。
鮑麥斯特形容「自我耗損」是一種「心理疲勞」的狀態。鮑麥斯特和其他實驗者注意到,不只發揮自制力會造成這種結果,做完決策也會。這些不同的心理運作方式,例如:抵抗甜點的誘惑、強迫自己專心工作、決定要買什麼東西等等,全都會減損同樣的心理能量來源,削弱你的意志力。
「意志力是人類的殺手級應用程式。」美國明尼蘇達大學心理學教授凱薩琳‧沃斯(Kathleen Vohs)說:「人能憑著意志力拋開近利,著眼於長遠的好處。但這股力量有個弱點,就是『沒辦法一直保持下去』。獵豹的奔跑速度很快,但無法持久,人的自制力也一樣。人類雖然是擅長自我控制的物種,但這能力只能維持一段有限的時間,接著我們就需要喘口氣休息一下。」
http://mag.udn.com/mag/newsstand/storyp ... _ID=400095
心理疲勞
美國佛羅里達州立大學心理學教授羅伊‧鮑麥斯特(Roy Baumeister)用剛烤好的餅乾解開了這個謎。
羅伊.鮑麥斯特教授利用香噴噴的餅乾研究意志力與能量的關聯。
學生們(該實驗的受試者)走進實驗室時全都飢腸轆轆,因為在此之前他們被禁止吃東西。而現在,他們正處於一個瀰漫著現烤巧克力脆片餅乾香味的房間裡。這些學生在桌子旁坐下,桌上放了三種食物:餅乾、幾片巧克力,以及一碗小蘿蔔。有些人可以吃甜點,其他比較不走運的人就只能吃生蘿蔔。
鮑麥斯特的研究人員把學生們獨自留在實驗室,再從一個隱藏的窗戶偷偷觀察他們。那些被規定只能吃蘿蔔的人顯然對眼前的誘惑很掙扎。很多人都是盯著餅乾看了許久,然後才心不甘情不願地把蘿蔔吃下去,有些人則是拿起一片餅乾聞一聞那美好的現烤滋味。但沒有人偷吃那些禁止取用的食物。
接著,研究人員將這些學生帶到另一個房間,給他們幾道幾何試題。學生們以為自己要接受智力測驗,但其實這些試題都無解。那些可以吃餅乾和甜點的人通常花二十分鐘回答試題,而同樣餓著肚子卻沒有東西可吃的對照組受試者也一樣用了二十分鐘解題。
然而,那些深受誘惑卻只能吃蘿蔔的學生才八分鐘就投降了。他們是抗拒了甜點的誘惑沒錯,但經過那一番煎熬後,他們也沒剩多少精力解題了。他們正感受到「自我耗損」(ego depletion)的效應。
自制力需要有充足的元氣來源。
鮑麥斯特形容「自我耗損」是一種「心理疲勞」的狀態。鮑麥斯特和其他實驗者注意到,不只發揮自制力會造成這種結果,做完決策也會。這些不同的心理運作方式,例如:抵抗甜點的誘惑、強迫自己專心工作、決定要買什麼東西等等,全都會減損同樣的心理能量來源,削弱你的意志力。
「意志力是人類的殺手級應用程式。」美國明尼蘇達大學心理學教授凱薩琳‧沃斯(Kathleen Vohs)說:「人能憑著意志力拋開近利,著眼於長遠的好處。但這股力量有個弱點,就是『沒辦法一直保持下去』。獵豹的奔跑速度很快,但無法持久,人的自制力也一樣。人類雖然是擅長自我控制的物種,但這能力只能維持一段有限的時間,接著我們就需要喘口氣休息一下。」