自我管理

自我管理（英语：Self-control），又称自制力、自我控制是冲动控制的其中一个面向。具体的定义是：面对诱惑及突然的渴望时管理自己的情绪、想法、和行为的能力。^[1][2]

自制力是脑部执行功能之一，也是一种认知的过程，而且是一个人能否透过管理自己的言行举止来达成某个特定目标的一种必要能力。^[2][3] 在心理学中，有一个与自制力相关的概念称为自我情绪管理^[4]。 根据许多的研究，无论是自我情绪的管理或是自我行为的管理能力，他们就像能量一样是有限的，简单来说：自制力就像是肌肉量一样是会变动的。^[5] 在短时间内过度的自制力会导致自制力的减损。^[6]然而，长时间适度地使用自制力，可以使自制力逐渐地增强。 ^[2][6]。

研究

互相制衡

欲望是情绪、情感加持过的一种对于达成某个目标、从事某个活动、亲近某个人等所展现出的热忱/动机。欲望也可以是对于脱离痛苦后的愉悦和如释重负感的向往。^[7]

欲望会有不同的强度，各种欲望的持续时间也不相同。当欲望影响或进入一个人自我管理（自制力）的区域，而且倘若顺从该欲望行事，将会背离自己的价值或其他的自律目标，那么欲望即成为诱惑。^[8][9]

一个研究“渴望”的限制在于每个人渴望的都不尽相同。

Skinner有关自我管理技巧的探讨

B.F. Skinner 的《人类的行为科学》中，将自我管理能力技巧分为九类进行探讨^[10]

药物

一些药物能影响自我管理能力。例如：归类为中枢神经兴奋剂的药物：派醋甲酯和安非他命。适度适量地使用它们能提升一个人整体的冲动控制能力，且被用来治疗注意力不足过动症（ADHD）患者。^[11][12] 同理，中枢神经抑制剂（例如：酒精）由于会让脑中神经传导物质浓度降低、减少许多大脑区域的活性等，所以可能会造成专注力、神智清醒度等自我管理能力的下降。^[13]

Kelly McGonigal's 的理论

凯利·麦克高尼戈尔把意志力定义为“能去做你真心想做的事情，即便有一部分的你并非真的想做，也拦不住你追寻梦想的决心” （"the ability to do what you really want to do when part of you really doesn't want to do it."）

意志力由三个彼此互相竞争的元素组成：

1. 我将会做什么。→ 有能力去做我应该做的事情。
2. 我将不会做什么。→ 无法抵挡诱惑的能力。（亦即自制力的反面）
3. 我想做什么。→ 我真心渴望的梦想。能记住自己人生的梦想蓝图的能力/无论在何种情况下都不会忘记自己人生的梦想蓝图。^[14]

意志力并非取之不尽，用之不竭，它会在当疲累或饥饿的时候降低。然而可以借由“认识自己”、“冥想、沉思、打坐、自我对话”、“运动”、“良好的营养摄取”、“充足的睡眠”等方式来维持身体健康，并提升意志力。^[14]

参见

• 意志力薄弱
• 杏仁核劫持
• 专注力
• 君子
• 延期满足（英语：Deferred gratification）
• 情绪自我调节
• 自由意志
• 冲动性控制失调（英语：Impulse control disorder）
• 操作制约
• 自我
• 激进行为主义（英语：Radical behaviorism）
• Rubicon模型（英语：Rubicon model (psychology)）
• 自我控制犯罪理论（英语：Self-control theory of crime）
• 坚闭的上唇（英语：Stiff upper lip）
• 《Verbal Behavior（英语：Verbal Behavior）》
• 《桃源二村（英语：Walden Two）》
• 意志力
• 注意力不足过动症
• 网络游戏防沉迷系统
• 自我监控（英语：Self-monitoring）

参考文献

1. Matt DeLisi. Chapter 10: Low Self-Control Is a Brain-Based Disorder. SAGE Publications Ltd. [4 May 2014]. （原始内容存档于2014-10-20）.
2. Diamond A. Executive functions. Annu Rev Psychol. 2013, 64: 135–168. PMC 4084861 . PMID 23020641. doi:10.1146/annurev-psych-113011-143750. Core EFs are inhibition [response inhibition (self-control—resisting temptations and resisting acting impulsively) and interference control (selective attention and cognitive inhibition)], working memory, and cognitive flexibility (including creatively thinking “outside the box,” seeing anything from different perspectives, and quickly and flexibly adapting to changed circumstances). ... Self-control is the aspect of inhibitory control that involves control over one’s behavior and control over one’s emotions in the service of controlling one’s behavior. Self-control is about resisting temptations and not acting impulsively. The temptation resisted might be to indulge in pleasures when one should not (e.g., to indulge in a romantic fling if you are married or to eat sweets if you are trying to lose weight), to overindulge, or to stray from the straight and narrow (e.g., to cheat or steal). Or the temptation might be to impulsively react (e.g., reflexively striking back at someone who has hurt your feelings) or to do or take what you want without regard for social norms (e.g., butting in line or grabbing another child’s toy).
   Another aspect of self-control is having the discipline to stay on task despite distractions and completing a task despite temptations to give up, to move on to more interesting work, or to have a good time instead. This involves making yourself do something or keep at something though you would rather be doing something else. It is related to the final aspect of self-control—delaying gratification (Mischel et al. 1989)—making yourself forgo an immediate pleasure for a greater reward later (often termed delay discounting by neuroscientists and learning theorists; Louie & Glimcher 2010, Rachlin et al. 1991). Without the discipline to complete what one started and delay gratification, no one would ever complete a long, time-consuming task such as writing a dissertation, running a marathon, or starting a new business.
3. Timpano, K. R.; Schmidt, N. B. The relationship between self control deficits and hoarding: A multimethod investigation across three samples. The Journal of Abnormal Psychology. 2013, 122 (1): 13–25. doi:10.1037/a0029760. Self-control is the capacity to exert control over one's behavior and is necessary for directing personal behavior toward achieving goals.
4. Burman, J. T.; Green, C. D.; Shanker, S. On the Meanings of Self-Regulation: Digital Humanities in Service of Conceptual Clarity. Child Development. 2015, 86 (5): 1507–1521 [2017-03-06]. doi:10.1111/cdev.12395. （原始内容存档于2017-08-26）. The resulting analyses show how similar ideas are interrelated: self-control, self-management, self-observation, learning, social behavior, and the personality constructs related to self-monitoring.
5. DeWall, C. Nathan; Baumeister, Roy F.; Stillman, Tyler F.; Gailliot, Matthew T. Violence restrained: Effects of self-regulation and its depletion on aggression. Journal of Experimental Social Psychology. 2007-01-01, 43 (1): 62–76 [2017-03-06]. doi:10.1016/j.jesp.2005.12.005. （原始内容存档于2018-09-30）.
6. Muraven, M., Baumeister, R. F., & Tice, D. M. Longitudinal Improvement of Self-Regulation Through Practice: Building Self-Control Strength Through Repeated Exercise..
7. Kavanagh, D.J.; Andrade, J.; May, J. Imaginary relish and exquisite torture: The elaborated intrusion theory of desire. Psychological Review. 2005, 112: 446–467. PMID 15783293. doi:10.1037/0033-295x.112.2.446.
8. Hofmann, W.; Baumeister, R.F.; Forster, G.; Vohs, K.D. Everyday temptations: An experience sampling study on desire, conflict, and self-control. Journal of Personality and Social Psychology. 2012, 102 (6): 1318–1335. PMID 22149456. doi:10.1037/a0026545.
9. Hofmann, W.; Van Dillen, L. Desire: The new hot spot in self-control research. Current Directions in Psychological Science. 2012, 21 (5): 317–322. doi:10.1177/0963721412453587.
10. Skinner, B. F. XV. Science and human behavior. New York: Macmillan. 1953. ISBN 0-02-929040-6.
11. Spencer RC, Devilbiss DM, Berridge CW. The Cognition-Enhancing Effects of Psychostimulants Involve Direct Action in the Prefrontal Cortex. Biol. Psychiatry. June 2015, 77 (11): 940–950. PMID 25499957. doi:10.1016/j.biopsych.2014.09.013. The procognitive actions of psychostimulants are only associated with low doses. Surprisingly, despite nearly 80 years of clinical use, the neurobiology of the procognitive actions of psychostimulants has only recently been systematically investigated. Findings from this research unambiguously demonstrate that the cognition-enhancing effects of psychostimulants involve the preferential elevation of catecholamines in the PFC and the subsequent activation of norepinephrine α2 and dopamine D1 receptors. ... This differential modulation of PFC-dependent processes across dose appears to be associated with the differential involvement of noradrenergic α2 versus α1 receptors. Collectively, this evidence indicates that at low, clinically relevant doses, psychostimulants are devoid of the behavioral and neurochemical actions that define this class of drugs and instead act largely as cognitive enhancers (improving PFC-dependent function). This information has potentially important clinical implications as well as relevance for public health policy regarding the widespread clinical use of psychostimulants and for the development of novel pharmacologic treatments for attention-deficit/hyperactivity disorder and other conditions associated with PFC dysregulation. ... In particular, in both animals and humans, lower doses maximally improve performance in tests of working memory and response inhibition, whereas maximal suppression of overt behavior and facilitation of attentional processes occurs at higher doses.
12. Ilieva IP, Hook CJ, Farah MJ. Prescription Stimulants' Effects on Healthy Inhibitory Control, Working Memory, and Episodic Memory: A Meta-analysis. J. Cogn. Neurosci. January 2015: 1–21. PMID 25591060. doi:10.1162/jocn_a_00776. Specifically, in a set of experiments limited to high-quality designs, we found significant enhancement of several cognitive abilities. ... The results of this meta-analysis ... do confirm the reality of cognitive enhancing effects for normal healthy adults in general, while also indicating that these effects are modest in size.
13. Long-term & Short-term effects, depressants, brand names: Foundation for a drug free work. [2017-03-06]. （原始内容存档于2020-11-27）.
14. McGonigal, K. The willpower instinct: How self-control works, why it matters and what you can do to get more of it. Reprint Edition. New York: Avery. December 31, 2013. ISBN 1583335080. 引文格式1维护：冗余文本 (link)

推荐阅读书目

• Roy F. Baumeister; John Tierney. Willpower: Rediscovering the Greatest Human Strength. 2012 （英语）.

外部链接

• Measuring Self Control （页面存档备份，存于互联网档案馆） （英文）
• Discipline in our life (religious tract)（英文）
• Teaching Children the Art of Self-Control （页面存档备份，存于互联网档案馆）（英文）