Did you feel it? Last night we “fell back.” While I love the extra hour of sleep, I hate that it now gets dark so early. As the days get shorter, it feels like I go to work in the dark and then get home in the dark. And when I do get home, the lack of light makes me feel tired and unmotivated, feeling like its bed time rather than evening time. It’s easier to curl up on the couch and watch tv than it is to go out for my hike or get to the gym. I try to tell myself that 6 pm is the same time of day whether it’s summer or winter, but my energy levels seem to disagree. I just don’t have the discipline or motivation by day’s end. Psychologists call this end of the day malaise the “ego depletion effect” and, compounded with the end of Daylight Savings Time, can wreak havoc on your ability to keep up with your good habit routines this winter.
Throughout our day we are faced with challenges and choices that demand our self control. Such self management takes both cognitive and emotional energy, what we psychologists call ego strength. When we drain our self control energy, or deplete it, it leaves us more vulnerable to giving in to temptations or making choices that require less effort or discipline. The idea is that our self control energy is a limited resource, and so the more we are tasked to use it during the day, the less reserve of self control we have left over in the tank. How often have you eaten well all day long and made good health choices (including resisting the box of donuts in the break room all day) only to “blow” it when you meet your friend after dinner and order the nachos with your margherita? Or get pulled into a rerun of a show you’ve already seen three times rather than make it to your after work yoga class?
A variety of factors can influence how susceptible we are to ego depletion. If you are under a lot of emotional distress, your energy will be depleted more quickly. Trying something new takes more energy, and if you don’t like something or imagine it to be unpleasant, this can drain your energy quickly as well. Physically, low blood sugar and pre-menstrual hormone changes can decrease your capacity for self control, too.
Research has shown the effects of ego depletion in some common areas I’m sure you can relate to. Besides sticking to a diet, overall decision making is affected by self control fatigue. Shoppers tend to make poor or impulsive choices when they’re in a state of ego depletion. Especially when faced with a large number of options, we’ll tend to just go with a brand name or grab the one with the lowest price without really considering the overall value. Complexity easily overwhelms a depleted shopper leading to frustration. Research also shows a lower level of physical stamina after completing a challenging mental task. And we are definitely more vulnerable to abusing alcohol or other substances when depleted, leading to a potential compounding of unhealthy behaviors. Not surprising, we are also less likely to help others when we’re depleted. People actually experience less feelings of emotional engagement when they’re depleted, which is often the motivator to engage in prosocial behavior.. (Best to ask for that favor in the morning, maybe.)
While ego depletion can sabotage your motivation and success, there are steps we can take to prevent it. Improving your mood or outlook can shift your capacity for self control. Researchers found that watching a comedic film raised participants’ reserves of self control energy. In addition, a shift to looking at a big picture frame of mind was also positively associated with an increase in energy reserves. Those who were able to step back and remind themselves of an overall goal rather than their feelings in the moment were less likely to be affected by ego depletion. A useful tool was when participants were asked to review their core values. Reminding yourself about what really matters helped re energize people toward their goal behaviors. And of course, overall self care was an important factor. Getting sufficient rest as well as eating balanced meals helped keep up people’s self control reserves. If you’re depleted to start with, your tank will empty rather quickly.
Knowing about the tendency toward ego depletion can help us to be proactive in adjusting our surroundings or our schedule. Perhaps it’s better to meet friends after work at a coffee shop rather than at a bar or at Cinnabon. Or maybe it’s more helpful to go to the gym on the way home rather than hoping to have the energy to leave the house again once you’ve gotten home and turned on the Bachelor? While I can’t control the amount of daylight that will be available at 6 pm on any given day, perhaps I can control when I get up and out the door. Rumor has it you can walk in morning light just as easily as evening light. Maybe my self control tank will still be full at 6 am!
Clock Changing Hack: A brilliant idea I just read! Wait until you have the best hour of your day and then change the clock back to have that hour over again! If you love reading the paper and sipping coffee, do another hour! If you just had a great afternoon nap, rest another hour.