Habits and self-control

• Cognitive reappraisaltype: technique · evidence: strong

  When a situation upsets you, you look for another way of seeing it that changes what you feel.

• Delayed gratificationtype: effect · evidence: contested

  The ability to give up a small, immediate reward for a larger one that comes later.

• Ego depletiontype: effect · evidence: failed to replicate

  The idea that willpower is a limited resource, used up by every act of self-control, was one of the most cited in psychology.

• Facial feedbacktype: effect · evidence: supported

  The idea that your facial expression influences your emotions, for example that smiling makes you a little happier.

• Growth mindsettype: effect · evidence: contested

  The idea that abilities can grow with effort should help students learn better.

• Habit formationtype: effect · evidence: supported

  A habit forms by repeating the same behaviour in the same context until it becomes automatic.

• Implementation intentionstype: technique · evidence: strong

  A plan of the form ‘if situation X arises, then I will do Y’ that complements a goal.

• Mental contrasting (WOOP)type: technique · evidence: supported

  You imagine what you want to achieve, then the obstacle that could stop you, then an "if the obstacle comes up, then I will…" plan.

• Moral licensingtype: effect · evidence: contested

  The idea that after a good deed people allow themselves a less good one started from small studies.

• Power posingtype: effect · evidence: failed to replicate

  The idea that two minutes in a wide, "superhero" posture changes your hormones and makes you bolder didn't survive replication.

• Temptation bundlingtype: technique · evidence: supported

  You allow yourself a treat, such as a TV series, an audiobook or a podcast, only while doing something useful that you keep putting off, such as exercise.