Meet Carla Johnson, a dedicated smoker who lit up about 40 cigarettes a day—she would even sneak a puff in the shower if she could. Despite knowing the health risks, every attempt to quit ended in failure. But one day, determined to finally break free from her habit, she made a shocking promise while chatting with a friend: “If I ever smoke again, I’ll donate $5,000 to a cause I absolutely loathe!” That bold statement changed everything for Carla; she never touched a cigarette again.
The Limits of Willpower
As highlighted in the first part of this series, motivating oneself can be challenging, especially when the consequences of inaction are far off. Carla’s battle with smoking illustrates this perfectly. In the short term, indulging in a cigarette didn’t seem harmful; after all, it was future-Carla who might face serious health issues like lung cancer. The allure of immediate satisfaction often overshadowed her long-term well-being.
However, once she made that drastic commitment to donate to an organization she despised if she ever smoked again, her perspective shifted. Suddenly, she was faced with an immediate and painful consequence for her actions, making it much harder to ignore the negative effects of smoking. Each time she reached for a cigarette, she envisioned the KKK, intensifying her resolve to abstain.
Influencing Your Future Choices
Carla’s experience highlights an effective strategy known as “precommitment,” a term popularized by Nobel Prize-winning economist Thomas Schelling. In his influential paper “Self-Command in Practice, in Policy, and in a Theory of Rational Choice,” Schelling describes how individuals often set up barriers to ensure they make better choices in the future. For instance, many women entering labor request that doctors refrain from offering pain relief, knowing they may yield to temptation if it’s readily available.
Precommitment strategies can be found in various forms: “Please don’t let me have any cigarettes, even if I ask for them.” “If I reach out to my ex while intoxicated, please intervene.” “I won’t buy ice cream, knowing I’ll devour it all at once.”
Here are five effective strategies to help you influence your future self:
- Delegate Control: Hand over your car keys or phone to someone else if you want to resist temptation.
- Make a Commitment: Agree to pay a sum to someone you trust—or, like Carla, to a cause you detest—if you fail to stick to your goals.
- Limit Temptations: Keep unhealthy snacks out of the house if you’re dieting, or utilize apps like Self Control to block distractions while working.
- Isolate Yourself: Have a friend take you to a location free of distractions and internet access until you complete your tasks.
- Adjust Your Schedule: Plan grocery shopping right after a meal, making it easier to avoid unhealthy treats.
What if You Always Acted in Your Best Interest?
All these strategies share a common goal: making it easier for your future self to make better choices. The key to successful outcomes is ensuring that when the time comes, the decision you want to make is the most appealing. For instance, if you prefer running in the morning, only schedule your runs then. Alternatively, creating a contract with financial penalties for skipping a run can motivate you to lace up your sneakers—after all, losing $100 is no small matter.
Your choice of strategy will depend on what you’re trying to accomplish and what resonates with you personally. I’ve tried a variety of approaches and find the “commitment or contract” method particularly effective. I often place bets on my success, using apps like Beeminder to monitor my progress on habits, whether it’s regular workouts or daily meditation. The financial stake can be transformative for some, although it’s not for everyone. As for the isolation technique, I haven’t given it a shot yet, but it certainly sounds promising!
Conclusion
In summary, motivation is essential for achieving any goal, but it can be elusive when consequences are distant. To encourage action, it’s crucial to bring the benefits of completing a task—or the costs of neglecting it—into the present. By limiting future options, you can align your current goals with your future desires.
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