Impulsiveness Choice

Impulsive choice is when one makes decisions quickly without thorough consideration of the consequences. It involves acting on immediate desires/urges instead of evaluating the long-term outcomes. Humans behave this way when we experience strong emotions, such as stress, excitement, or frustration. We also behave this way when we lack self-control, such as fatigue. Also, environment factors, peer pressure, or social norms can also encourage impulsive behavior. An example of this is seeing a sale on a phone and purchasing it immediately, even if it’s not within your budget. Eventually, this might lead to regret once you realize how this impacts other financial expenses. 

Consequences of impulsive choices can include short-term satisfaction, but it can result in negative long-term outcomes, such as financial difficulties. People often experience regret/guilt after impulsive decisions, which can impact self-esteem. It is important to practice mindfulness and develop self-control in order to be more aware and make careful decisions.

Extrinsic and Intrinsic Motivation

Extrinsic and intrinsic motivation are two key types of motivation that can influence behavior. Extrinsic motivation is motivation that comes from external rewards/pressures. It often involves engaging in a behavior to earn a reward or avoid punishment. For example, studying to get good grades, working to earn a paycheck, or participating in a competition to win a prize. This type of motivation is driven by external factors and can be effective in achieving short-term goals. 

Intrinsic motivation is motivation that comes from internal satisfaction, where the motivation is inherent in the activity itself. It involves engaging in a behavior for the inherent pleasure, interest, or fulfillment it provides. Examples are reading a book because one enjoys the subject matter or working out for health reasons, which can eventually become a hobby. This type of motivation is often associated with personal satisfaction since it aligns with one’s values, interests, and passions. Understanding the difference between extrinsic and intrinsic motivation can help with finding strategies to increase motivation and achieve personal goals more effectively. 

Motivation

I enjoyed reading Endurance: Shackleton’s Incredible Voyage because it demonstrates how resilient one can be when it comes to surviving. Even though the men dealt with extreme cold, starvation, and isolation, the men mentally found the strength to survive. The story reminded me of the Uruguayan Flight 571 crash that happened in 1972. The situation is also known as the Andes flight disaster, the plane crashed into the Andes Mountains because of poor weather and navigation errors. These men were stranded at high altitudes, faced extreme cold, lacked food, and were facing several injuries. These men did not have the proper resources, but had the courage to find a way for survival. 

Both stories show the power of motivation and human endurance when it comes to overcoming challenges. Shackleton’s crew was driven by their desire to survive and return home, ith Shackleton being the motivational leader who inspired the men with optimism and determination. While the men in the plane crash were motivated to hike across the mountains because they were driven by a desperate will to live and commitment to save others. Both narratives demonstrate how psychological resilience and motivation are important when dealing with extreme conditions and making critical decisions that can mean the difference between life and death.   

Got Grit?

  The Power of Passion and Perseverance by Angela Duckworth explores the concept of grit, which she defines as a combination of passion and perseverance toward long-term goals. Duckworth, a psychologist and researcher, argues that talent alone is not enough to achieve success; rather, sustained effort and resilience in the face of challenges make a difference. The book delves into the science behind grit, examining how it can be developed over time and how factors like mindset, deliberate practice, and a sense of purpose contribute to it. Duckworth also discusses the role of parenting, education, and culture in fostering grit, making the case that while talent is important, the ability to persist in the face of adversity truly drives people to excel. Overall, Duckworth's idea of grit, where success is less about innate talent and more about the ability to keep pushing forward, even when the path is difficult. 

Willpower and my own personal misunderstandings

    For the book I chose to read during the duration of this course. " The Willpower Instinct" has taught me so much about how to better control my vices if even I should at all, and while I haven't finished the book just, yet I would like to comment on my own personal journey I decided to take alongside this book in order to better hold my vices in check. To keep things simple, most of what I learned about the book is to maintain balance over your temptations as opposed to simply suppressing how you feel towards indulging yourself. As the author seems to put it, willpower is more than just the ability to resist temptations rather it is our ability to know what is right for us and to choose what we want for our future selves more than what we would like in the immediate moment. This ability to choose for ourselves manifests in many ways, but the one I would like to highlight the most for now is the idea that you don't have to always say no to your temptations and if structured properly, you can allow yourself to indulge once in a while in something you want to stop having a hold on you and it can even go as far as to benefit you in the long run. Using myself as an example I have a problem with sweets as I am sure many have as well. Before I would tell myself that after a certain day, I would have no more sweet foods ever but find myself quickly coming back to them after maybe 3-4 days usually in the form of an intense binge. After reading some passages in the book I decided to put ideas the author put forth to the test and carved out a schedule for the month where I promised myself "safe days" to eat as many sweets as I felt necessary but only on the condition that I keep myself properly in check for 5 days. While the time frame of this experiment has been pretty short, I have been noticing that even with the extended period of time between when I can and can't have sweet foods, the calculated promise of unlimited sweets has both helped me keep my temptations in check as well as on the days I do allow myself to go wild I am indulging myself less and less. With any luck I can keep this trend going and possibly even lengthen the amount of time between when I allow myself to have sweets, but this has me rethinking my approach to improving my willpower as a whole. It seems like my body's will works akin to a muscle and the more I try to use it for extended periods of time the easier it is to get tired which results in breaking my own promises. however, if I continue to hone my ability to stave off temptations in small, short rounds I could improve myself more and more until I don't need to hold myself to certain rules and I can just do it naturally and that in and of itself is thanks to the ideas put forth in this book. I still at this moment have a few more chapters to flip through so eventually I will get onto making a more comprehensive book report but for now I truly appreciate the ways this is helping me to recontextualize how I act in my own life in regard to my temptations and how I can properly address them. 

procrastination

 The tendency to put off or avoid duties in favor of more pleasurable or low-stress pursuits is known as procrastination. It's a typical problem that a lot of individuals have, which affects productivity and occasionally causes worry or guilt. There are a number of reasons why people procrastinate, including lack of enthusiasm, fear of failing, feeling overburdened, or ineffective time management. By delaying challenging chores, it may provide momentary relief, but it frequently leads to last-minute rushes and less than ideal results.

One useful tactic for overcoming procrastination is to divide work into smaller, easier to accomplish pieces. This might help a difficult project seem less overwhelming and more manageable. Creating a schedule and defining clear, attainable objectives at every stage might also be beneficial. Additionally, productivity can be increased by employing methods like the Pomodoro Technique, which divides work into focused intervals interrupted with brief breaks. Finding and addressing the underlying causes of procrastination, such as anxiety or a lack of understanding of the work at hand, is also advantageous. Overcoming procrastination and encouraging a more proactive attitude to work can also be facilitated by cultivating a positive outlook, asking for help when needed, and setting up an organized workspace.

https://www.betterhelp.com/advice/behavior/a-guide-to-the-procrastination-meaning-and-how-to-fight-it/?utm_source=AdWords&utm_medium=Search_PPC_c&utm_term=PerformanceMax&utm_content=&network=x&placement=&target=&matchtype=&utm_campaign=19080252225&ad_type=responsive_pmax&adposition=&kwd_id=&gad_source=2&gclid=CjwKCAjw5Ky1BhAgEiwA5jGujouLoCQpT_3_OK56vgN3R6fR067eUFki1UQvyRTtXCKGbfV6gytlUxoC7HsQAvD_BwE

Self discipline

 The ability to regulate one's feelings, actions, and impulses in response to outside pressures in order to fulfill one's own objectives or uphold moral standards and beliefs is known as self-discipline. It entails making decisions that support long-term goals, frequently necessitating the giving up of immediate enjoyment in favor of bigger future rewards. Self-control is essential for a number of things in life, such as personal growth, achieving success in school and the workplace, and upholding wholesome relationships and lifestyles. It is more important to establish a consistent and deliberate approach to decision-making that supports one's goals and aspirations than it is to completely follow to rules or repress urges.

Developing self-discipline can be difficult since it sometimes entails breaking old patterns, suppressing instant cravings, and facing difficulties or suffering. Since human nature is geared toward avoiding pain and seeking pleasure, it can be challenging to postpone satisfaction or put up with temporary discomfort in exchange for long-term gains. Furthermore, environmental conditions, exhaustion, and stress can all be detrimental to self-control. It takes time, effort, and often major lifestyle adjustments to develop self-discipline. It also demands a thorough awareness of one's own motives and triggers. Despite these difficulties, developing self-discipline over time can result in increased success and personal contentment.


https://www.youtube.com/watch?v=ZbQh1ZPG5pc

Nicotine

I chose nicotine for this post because it's a hot topic right now, especially in relation to vaping. One naturally occurring chemical that is mostly present in tobacco plants is nicotine. It stimulates the human body and has an impact on the central nervous system. Nicotine enters the bloodstream quickly after being breathed by smoking or consumed through other tobacco products, arriving in the brain in a matter of seconds. There, it attaches itself to reward-related nicotinic acetylcholine receptors in the brain. The release of dopamine and other neurotransmitters as a result of this binding increases the desire to consume nicotine again by producing enjoyable and calming effects.

Since nicotine affects the brain's reward system, it has an addictive quality. Dopamine is released in a way that not only produces a euphoric feeling but also promotes the continuation of actions that produce it. Tolerance develops as the brain grows acclimated to nicotine over time, requiring greater amounts to have the same effect. Furthermore, when nicotine levels fall, withdrawal symptoms like irritation, anxiety, and cravings can happen, making it challenging for people to stop using the drug. Nicotine's extremely addictive nature is a result of a mix of elements including its rapid onset of effects, pleasurable sensations, and withdrawal symptoms, as demonstrated by the difficulties many people experience while attempting to quit smoking or using tobacco products.

https://www.youtube.com/watch?v=LwJhiBSQr48

Shaping Behaviors with Rewards

 One of the most fascinating part about human psychology is how powerful rewards can be in shaping someone's behavior. We all know that people who are at the top of the corporate ladder are people that worked hard from the beginning. Working hard was the behavior and promotion is the reward, even  though not everyone that get promoted deserves it, this is still the common knowledge. This is also how slot machines in casinos work. We all know that by pulling a lever there is a chance to make more money than you deposited, although this is not the case most of the time. Knowing that there is a reward by working hard or by just pulling a lever this motivates us to keep doing it. A television show The BigBang Theory shows how reward impacts someone's behavior in a comedic way. Sheldon creates a "behavior modification" chart for Penny, complete with a token system (a piece of chocolate) to encourage her to conform to his various requests and preferences. By offering incentives for Penny to adhere to his idiosyncratic rules, Sheldon demonstrates how structured rewards can motivate behavior and foster compliance, making this quirky example a playful yet accurate reflection of how rewards can impact our everyday interactions.

Book Report: The Willpower Instinct

"The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It" 

Kelly McGonigal

    "The Willpower Instinct" by Kelly McGonigal explores the science behind willpower and self-control, offering insights into how these traits function and why they are crucial for achieving personal goals. Drawing on research from psychology, neuroscience, and behavioral economics, McGonigal explains that willpower is not a fixed trait but a skill that can be developed. She emphasizes that understanding the biological and psychological mechanisms of willpower can help individuals overcome obstacles and make better decisions in their lives. McGonigal also discusses the role of willpower in various aspects of life, including health, finances, and relationships, showing how improving self-control can lead to more balanced and fulfilling life experiences.

    The book also provides practical strategies for strengthening self-control, such as setting clear intentions, managing stress, and creating environments that support desired behaviors. McGonigal highlights the importance of self-compassion and mindfulness in improving willpower, encouraging readers to approach their goals with a positive and resilient mindset. She offers exercises and tools to help readers build habits that align with their long-term objectives, making it clear that self-control is not just about resisting temptation but about making choices that reflect one's deeper values and aspirations. By integrating scientific findings with actionable advice, the book offers a comprehensive guide to harnessing self-control and achieving long-term success.

    My favorite part of "The Willpower Instinct" is its practical application of scientific research to everyday life. Kelly McGonigal not only explains the underlying mechanisms of willpower but also offers actionable strategies for strengthening self-control, such as setting clear goals, managing stress, and cultivating mindfulness. Her approach to integrating self-compassion into the process of improving willpower is particularly impactful, as it empowers readers to approach their challenges with a positive mindset. This insight and practical advice provided by the author made me reevaluate how to apply self-discipline in my own life so that I can achieve my own long-term goals. I think it is easy to get wrapped up in the idea of goals turning into virtues, which the author describes thoroughly in the book. The book is heavily related to the topics discussed in class, as mentioned in the impulsivity and self-control slides, self-control is not an issue of willpower but an issue of conflicting outcomes which aligns with what McGonigal wrote, she believed that willpower is a mind-body response, not a virtue and that functions can be improved through mindfulness. Both the book and Howard Rachlin have similar beliefs, being that self-control can be bolstered by substituting "positive addictions," such as social activities, for "negative addictions," like overeating, as this shift not only redirects energy towards healthier behaviors but also reinforces positive habits that enhance overall well-being.

The video below is an interview with author Kelly McGonigal, who discusses controlling willpower and moral licensing. She describes moral licensing as the phenomenon where individuals indulge in less ethical behavior after engaging in morally positive actions, believing that their good deeds justify their subsequent lapses in self-control.

Kelly McGonigal: Controlling Our Willpower (youtube.com)

Nicotine & Dopamine

     Nicotine addiction is a complex condition affecting millions globally. Dopamine plays a central role in those struggling to quit.  When nicotine is inhaled, it rapidly enters the brain and stimulates the release of dopamine, creating feelings of pleasure and satisfaction. This surge in dopamine reinforces the behavior, making the individual more likely to continue using nicotine to experience the same pleasurable effects. Addiction to nicotine is driven by both positive and negative reinforcement. Positive reinforcement occurs when nicotine use leads to pleasurable feelings, encouraging repeated use due to the dopamine rush and sense of euphoria. Negative reinforcement involves using nicotine to avoid unpleasant feelings or withdrawal symptoms such as irritability, anxiety, and cravings. 

    The reward deficiency syndrome (RDS) theory helps explain why some individuals are more susceptible to nicotine addiction. RDS suggests that some people have an underactive reward system, meaning their brains produce lower levels of dopamine or have fewer dopamine receptors. These individuals may seek out substances like nicotine to compensate for this deficiency and achieve the feelings of pleasure and reward they naturally lack. This creates a cycle where nicotine use becomes a primary method of achieving a sense of well-being. 

https://www.nature.com/articles/d42473-023-00058-z#:~:text=Like%20most%20addictive%20drugs%2C%20nicotine,in%20mood%20modulation%20and%20appetite.

How Motivation & Curiosity Are Linked

     Extrinsic motivation occurs when our actions are driven by external rewards or pressures, such as grades, money, or the approval of others. For instance, a student might study hard to earn high grades or to receive praise from parents and teachers. While effective in the short term, extrinsic motivation often lacks the sustainability and depth of its counterpart, intrinsic motivation. Intrinsic motivation, on the other hand, is fueled by internal rewards inherent in the activity itself. When we are intrinsically motivated, we engage in an activity because we find it inherently enjoyable or fulfilling. This shift can lead to functional autonomy, where behaviors initially motivated by external rewards transition into activities pursued for their own sake. For example, someone might start running to lose weight but eventually continue running because they find joy and pleasure in the activity itself.

Intrinsically motivated behavior is particularly fascinating when linked to curiosity. Curiosity drives us to explore and learn without the need for external rewards. It creates a sense of effectance, the satisfaction of mastering a new skill or understanding a complex concept. Additionally, activities driven by intrinsic motivation can lead to a state of flow, where we become fully immersed and lose track of time. By nurturing intrinsic motivation, we can cultivate a deeper engagement with our passions and interests. This ultimately leads to more meaningful and satisfying experiences.

https://www.futurelearn.com/info/courses/developing-curiosity/0/steps/154738

Self Control

     Self-control is a fundamental trait that supports many aspects of our personal and professional lives. It is the ability to resist temptations (usually short-term) in order to achieve long-term goal(s). One of the most famous studies on self-control is the Stanford marshmallow experiment conducted by psychologist Walter Mischel in the 1970s. In this study, children were given a choice between one marshmallow that they could eat immediately, or two marshmallows if they waited for a period of time. The results revealed that the children who were able to wait for the second marshmallow tended to have better life outcomes, including higher academic achievement, better health, and greater financial stability, decades later. This experiment highlights the significant impact that self-control can have on our lives.

    Developing self-control is not always easy, but it is possible with practice and perseverance. Strategies such as setting clear goals, breaking tasks into smaller steps, and practicing mindfulness can help strengthen our self-control “muscles”. Additionally, being in an environment that reduces temptations can make it easier to stay on track. For example, if you are trying to eat healthier, keeping unhealthy snacks out of the house can reduce the likelihood of indulging in them. Also, limiting distractions and setting aside specific times for focused work can improve productivity. Self-control can be depleted like a muscle. When we use self-control in one area, it can temporarily reduce our ability to exert self-control in other areas. This concept is known as ego depletion, though recent research suggests that motivation and belief in self-control can mitigate this effect. By cultivating self-control, we can make better decisions, achieve our goals, and ultimately lead more fulfilling lives.

https://www.simplypsychology.org/marshmallow-test.html

Procrastination in Relation to Self Control

    Self control is a key component of a person’s development and overall well-being, providing individuals with the ability to regulate their desires, emotions and behavior in the midst of impulse and demands from their environment. Self control involves one’s ability to delay gratification and resist temptation. When a person has a good sense of self control, they are more likely to make rational decisions, opposed to being driven by emotional responses and impulse. A term related to self control is procrastination, the techniques we use to avoid making impulsive decisions. The Procrastination Equation states that there are different reasons that can account for procrastination, such as irrational beliefs, anxiety and perfectionism, although this theory is unsupported. Another aspect of procrastination is self-handicapping where people hinder their own performance. This is often done for individuals to shield themselves from humiliation and protect their self esteem, although another unsupported theory. The practice of self control has various positive outcomes, including healthier relationships, a decrease in stress and improved resilience. 

Motivation

     Motivation is considered as the reason(s) we have for certain acts or behaviors. It provides us with the direction and focus we need to achieve our goals in spite of obstacles, and any challenges we may face. Motivation can also assist people in solving problems and improving their habits. This can provide an individual with an improved self confidence, and serve as an inspiration for others as well. In relation to performance, the sequence of motivation is related to choice and instrumental behavior. We first decide which motives to satisfy or incentives to attain, which is then followed by an attempt to satisfy the motive or attain said incentive. Achievement behavior is characterized by duration, frequency, intensity and persistence. For some tasks, arousal increases the efficiency in one’s behavior, whereas in other tasks there’s a decrease in behavioral efficiency due to arousal. Overall, being highly motivated is a good trait to have and plays an important role in personal and professional growth. On the other hand, unhealthy forms of motivation can account for addiction, gambling and risky behaviors.

Mating Preferences

    When it comes to reproduction and the associated mating preferences, the general views between men and women differ. Although both people share a similar interest in searching for mates, the way we decide whether someone could potentially be a long term partner is assessed differently. One's value may be based on either finances and ambition, or good looks which indicate fertility. In terms of financial prospects, women prefer partners who are industrious and ambitious because these traits are seen as more valuable, as well as being essential to raise a family successfully. On the other hand, men have a preference for attractive partners who are fertile since that is necessary for producing many offspring. Beauty is an indication of high intelligence, a good immune system for healthy babies, and good parenting. It is believed that these preferences that men and women seek in a partner are due to the universal psychological adaptations apart of human nature, that we all share. The characteristics in a person that are of interest to us are a reflection of what is expected of us in society. In places where both genders get similar treatment, the mate preferences of men and women will be a bit more similar.

Article: What Do Men and Women Want in a Mate?

Vapes

The most common stimulant today are vapes or e-cigarettes. They are advertised to be a better alternative than traditional cigarettes. One thing that became disturbing is when vapes are targeting youth as their market. Many vape brands creates flavoring that is inspired by fruits, popular candies and desserts which are attractive to younger people. Vapes are also created with colorful, fashionable and sleek design, they also resemble common everyday items like a USB flash drive or a pen. Companies are also using social media as a way to reach their target market, which are the youth because they are the ones that spend most of their time in social media. This is problematic because in a young age many starts to be reliant to nicotine. It is ironic how they advertise to be better than cigarettes but all they did was add a new age group in the  population of people addicted to nicotine. 

Links:

https://www.tobaccofreekids.org/what-we-do/industry-watch/e-cigarettes#:~:text=Kids%20aren't%20just%20experimenting,products%20are%20driving%20youth%20use.

https://truthinitiative.org/research-resources/tobacco-industry-marketing/4-marketing-tactics-e-cigarette-companies-use-target

Procrastination

 Procrastination is a big problem that many college students encounter. One of the reasons why people continue to procrastinate is because it works for the most part. If you get the work done by the deadline why change this attitude? Tim Urban in his TedTalk about procrastination mentioned that we get the things done before the deadline with the help of what he called the panic monster. It is what alerts our mind that we need to get things done because the deadline is close. So how are we going to deal with something that does not have a deadline? This is where self-control is important, having the patience and understanding that gratification is not always instant. We should understand that choosing the activity with the instant gratification can have consequences in the future and work that does not have instant pleasure may have a bigger reward in the long run. 

TedTalk link:

https://www.ted.com/talks/tim_urban_inside_the_mind_of_a_master_procrastinator?subtitle=en

"Endurance" and what it teaches us about drive

We have all been assigned the same book to read for this class, that being "Endurance" by Alfred Lansing, and while I initially thought that it would be a drag to have to read a seemingly unnecessary albeit entertaining story about a crew stranded in Antarctica for this class it very quickly grew on me and helped me to appreciate the almost bottomless well of willpower that we can pull from as people even in the most desperate of scenarios. I won't bore you with details but I believe the final 2 parts is where the book really shines in showing the will to persist as in order to try and save all his men, Shackleton had taken a small crew off of Elephant island to reach a whaling station almost 800 miles away from their current point and even after a 4 month journey all of the men left on the island were still alive when he returned for them which that in and of itself is a great feat of resilience. Not only was the burden of getting these men home safely placed onto the captains' shoulders, but the actual process of staying alive for the rest of the men in a harsh unforgiving environment for months upon months without actually knowing whether or not he would return is something that should be celebrated as well. Reading about these passages gave me the impressions that although we might not know it ourselves, we all have an inherent willpower that can allow us to overcome odds even as shown in "Endurance" and that especially is important to remember even in our modern age when faced with our own mundane albeit still just as important journeys into becoming more realized versions of ourselves which interestingly enough is exactly what the book I am reading up on "the willpower instinct" details in its entirety.

The Struggle for Survival

In the book Endurance: Shackleton's Incredible Voyage, the desperation among the men trapped on the ice was palpable as they faced the relentless harshness of the Antarctic environment. With their ship crushed and their prospects of rescue dwindling, the men endured extreme cold, dwindling supplies, and the constant threat of the unknown. The monotony of their days, combined with the gnawing uncertainty of their fate, weighed heavily on their spirits. Despite their dire circumstances, the men clung to hope and survival instincts, demonstrating remarkable resilience. Their desperate situation underscored the perseverance of the human spirit in the face of overwhelming odds, as they navigated through each part of their journey. Moments of camaraderie and leadership were crucial in maintaining their morale and unity amidst their relentless misfortune.