為什麼對自己越苛刻，就越容易失敗？► 大多數人做錯了這件事，越陷越深而不自知... - Dr. Kelly McGonigal 凱莉．麥高尼格博士（中英字幕）

TL;DR

A study reveals that being self-compassionate after a willpower failure leads to better outcomes and decreased indulgence.

Transcript

I want to talk now about some of the research that tends to surprise people the most when I first started teaching this class this was the research people argued with like literally I couldn't get them to be quiet in the classroom because they were so convinced this could possibly be true this particular study I'm going to talk about in a little mo... Read More

Key Insights

• 🥺 Giving oneself a self-forgiveness message after a willpower failure can lead to decreased indulgence and guilt.
• 🔁 The harder one is on themselves after a willpower failure, the more likely they are to repeat the same failure in the future.
• 💭 Self-critical thoughts and feelings of shame or guilt drive individuals back into the behaviors they feel bad about.
• 💱 Recognizing common humanity and understanding that setbacks are part of the change process can help regain motivation and willpower.
• 🙊 Talking to oneself with encouragement and kindness, as if speaking to a friend, is more effective in overcoming setbacks than self-criticism.
• 🤳 Self-compassion can be a powerful tool in overcoming addiction, procrastination, and achieving behavior change.
• 👻 Self-compassion is a form of mindfulness that allows individuals to be present with their thoughts and emotions without judgment.

Questions & Answers

Q: How did the study on dieters prove that self-forgiveness leads to better outcomes?

The study found that dieters who received a self-forgiveness message ate significantly less candy during a taste test compared to those who didn't receive the message. This contradicts the belief that being self-critical is necessary for behavior change.

Q: How does being self-critical contribute to relapses in addiction?

Research shows that individuals who feel the most shame and guilt about their addiction are more likely to relapse. Being self-critical drives them to seek comfort in addictive behaviors, perpetuating the cycle of guilt and indulgence.

Q: How does self-compassion affect procrastination?

Studies indicate that individuals who are harshly self-critical about procrastination tend to procrastinate even longer in subsequent tasks. Self-compassion, on the other hand, can help break the cycle by replacing criticism with encouragement.

Q: Is self-compassion more effective than common treatment methods for quitting smoking?

Yes, research suggests that learning to respond to setbacks with self-compassion is more effective for quitting smoking than nicotine replacement therapy. The ability to talk to oneself with kindness and encouragement can have a powerful impact on behavior change.

Summary & Key Takeaways

• A study conducted on dieters found that those who received a self-forgiveness message ate less candy than those who didn't receive the message.

• Research shows that being self-critical and feeling guilty about past failures can lead to more indulgence and the repetition of the same failures.

• Self-compassion, including mindfulness, recognizing common humanity, and offering encouragement, is an effective approach to overcoming willpower failures and achieving change.