The old adage 'out of sight, out of mind' may hold more truth than we initially suspect when it comes to achieving our goals. While willpower is often seen as the key to success, a growing body of research suggests that avoiding temptation may be a more effective strategy. This approach is particularly relevant when it comes to health and lifestyle goals, where the goal is not just to resist temptation but to create an environment that supports our desired behaviors.
The Power of Avoidance
Michael Inzlicht, a professor of psychology at the University of Toronto, has found that people who report using willpower to resist temptation succeed about half the time. Interestingly, when they don't report using willpower, they still succeed about one-third of the time. This suggests that the act of avoiding temptation may be more effective than we give it credit for.
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 may also be more aligned with their personal interests and identities, making the act of self-denial less burdensome.
The Marshmallow Test and Beyond
The famous marshmallow test, where children were asked to wait for a larger reward rather than take a smaller one immediately, has been a cornerstone in understanding self-control. However, recent studies have questioned the interpretation of these findings. Early studies suggested a strong link between waiting for the larger reward and better life outcomes, but later work found these links weakened when factors like family income and home environment were considered.
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 the environment can make desired behaviors easier. For example, using an ad blocker and unsubscribing from email notifications can reduce the temptation to shop impulsively.
Practical Strategies for Success
Inzlicht and Francis both emphasize the importance of making goals concrete and creating habits. When students want better grades, Inzlicht suggests deciding on a specific study plan, including the amount of time, location, and timing. For those who want to exercise more, Francis recommends prepaying for classes or activities, making the decision in advance.
The key takeaway is that success often comes from a combination of avoidance and habit formation. By shaping our environment and creating routines, we can reduce the need for constant willpower, making our goals more achievable and sustainable.
