How to Get Stuff Done
Willpower in action
Let’s say you want to reduce your time browsing Reddit or watching YouTube. You have a few options,
- When you open your phone, resist the temptation to open those apps.
- Remove the apps from your phone or potentially keep your phone out of sight completely.
I’m sure there are more inventive options, but these two illustrate the types of self-control we’re most likely to face. One is considered traditional self-control. It’s the act of making a sacrifice and resisting temptation. The other involves removing the temptation altogether — still an act of self-control since you need to take away something that (hopefully) brings joy. The difference is the sustained need to exert willpower.
If you choose the first option, you’ll need to exert self-control every time you turn on your phone. It requires more mental energy. The second option is a single act of willpower where you add friction to using the app. Every time you want to open a particular app, you need to re-download it and log in. Each action is simple enough, but hopefully sufficient to cause you to reevaluate how you’re acting.
The first option is called synchronic regulation, where a person must exert constant, effortful resistance in the face of temptation. The second is diachronic regulation, modifying your behaviors to avoid temptation altogether.
In a recent paper from Rutgers University, researchers argue that no matter how effective diachronic regulation is in supporting our goals, it requires a level of synchronic regulation to activate.
So, how can you use this research to change your habits? We know you’ll need to exert willpower to change a habit, so it will benefit you to do it as early in the process as possible.
Don’t go down the snack aisle if you’re trying to lose weight and you know that sweets are your Achilles’ heel. Instead of forcing a decision once you have the chocolate in hand, remove the option altogether.
Similarly, if you want to cut back on a specific app, keeping your phone at home is better. Doing so is a more severe form of synchronic regulation that conforms to your long-term goal pursuit while also limiting your mental exertion.
If you want the best chance at shifting your habits, minimize the decisions that influence your daily routines. Simplify your life, remove temptations, and get shit done.
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