Self-control

All the problems of self-control of human beings can be summarized in two categories:

1) Behavioral excesses: doing too much of something. For example: overeating, watching too much television, drinking too much coffee, ...

2) Behavioral deficits: doing too little of something. Examples of behavioral deficits are not using dental floss, not studying enough for exams, not wearing a motorcycle helmet, ...



A person exceeds in some behaviors for three reasons:

1) There are immediate a reinforcements with delayed punishment. Some behaviors are followed by immediate rewards. Alcohol is the typical example: drinking a beer immediately is refreshing, it makes us feel good, we do it in the company of friends, laughing and joking. Then the punitive consequences of the hangover will come: headache, nausea ...

2) Immediate reinforcements with significant punishments only after a long accumulation. Some behaviors are immediately pleasurable, and the trouble will come only after many times we have behaved like this. Food is an example of this category: eating a piece of cake doesn't make you fat immediately, and it's very pleasant. But the body weight, slice after slice,  will inevitably increase!

3) Immediate reinforcements for problem behavior versus delayed reinforcements for desirable alternative behaviors. It is the case of studying. Imagine this alternative: study all evening for the class assignment the day after, or watch the TV. Watching television is immediately pleasant, but the pleasant consequences of the study (a good rating) are a little further away ...

The causes of behavioral deficits:

1) Small immediate punishments with reinforcements that are cumulatively significant. Regular exercise is immediately a bit punitive: you sweat, it's tiring, you have to find the time ... Only in the long term you will see the benefits.

2) Small immediate punishments for good behavior, and large immediate punishments but very unlikely if the good behavior does not occur. For example, wearing a motorcycle helmet is a small punishment: it is uncomfortable , it can be annoying ... If the behavior of wearing a helmet does not occur, you risk a huge immediate punishment (getting hurt or dying), but it is also a punishment rather unlikely.

3) Small immediate punishments for behavior or major delayed punishment if the behavior does not occur. Using dental floss is immediately a bit punitive: it can be annoying. In the long run, not using it will cost us much more work at the dentist.


In general, all living beings are more attracted to the immediate effects of their behavior. If doing something makes them feel good immediately, they will do it, even if then there will be future troubles; if, on the other hand, behaving in a certain way is immediately unpleasant, they avoid behaving in this way, even if perhaps in the long term it could be very useful.

The human species is the one that has the greatest ability to postpone gratifications, but it remains fundamentally more sensitive to what happens immediately (thankfully!).

In some cases (food, smoking, alcohol, study, for example), this feature can cause some people many problems. For genetic, social, psychological and cultural reasons it can be difficult for some of us to manage deficits or behavioral excesses.

But we must never forget that self-regulation, like all abilities, can be learned!



Elements that make a self-regulation program effective:

1. Set precise goals. If necessary, break them down into sub-targets. A goal is a state of things that we can achieve through our behavior. It is important to be precise.
2. Change the environment so as to make the appearance of ok behaviors more probable;
3. Manage the consequences:

•  Record (perhaps using a graph) the behavior;
• Schedule specific reinforcements that are earned when improvements are obtained or even when you simply follow the program.

Example of a program that will not work:

• Objective: to do more physical activity;
• Possible sub-targets: none;
• Environment modification: none, it is based on the "will power";
• Consequence management: thinking "When I have done more exercise, I will be thin and happy";

Program that might work:

Objective: to do more physical activity.

One of the sub-targets: run for at least an hour every Thursday night, unless it rains or snows.

Environment changes:

• Mark the appointment with the Thursday run on the agenda;

• Look for a person who likes to run with us;

• Making the commitment "public": tell it to everyone;

• Buy a pair of new and comfortable running shoes;

• Buy comfortable and suitable clothing;

• Find beautiful photos related to running and place them in "strategic" places (desktop, fridge door, ...);

• Evaluate whether to join some sports club.

Consequences management:

• Keep a graph of your weight;

• Reward yourself for every hour of running with a new book or a CD for the first month (funerals are more expensive 😉).
 Then try to decrease the frequency of reinforcements.

Good luck!