It is effective even if there is no meaning to 'ritual' to acquire 'self-control' to stop eating overeating
It is extremely difficult to last long even though I think that dieting to suppress the growing weight and thinking about after retirement without saving money without paying anything. Many of these occur due to lack of "self-control (self-control)", but research results that the incorporation of "ritual" is effective to control their behavior without losing temptation It has been announced.
Enacting rituals to improve self-control. - PubMed - NCBI
Need More Self-Control? Try a Simple Ritual - Scientific American
The problem of self-control is the theme that has bothered psychologists and behavioral science researchers for many years. A lot of research has been done in this field and discovery has been done as to when people can control themselves. (PDF) In one study , we know that when someone's useful goal, such as "research on Alzheimer's disease" is in front of you, you can work with self-control over a long period of time.
Also, the fact that various products and services based on the theme of self-control has appeared also tells us how difficult it is to control ourselves. In addition to being a staple product of the bookstore's self-development corner, a book that stated the attitude necessary for meeting long-term goals, web services such as stickK.com that supports committing to goals have also appeared. stickK.com is a service that incorporates the concept of "behavior contract", we will settle the target that we want to attain as well as paying in advance "200 dollars (about 20,000 yen)". If that goal can not be achieved, money will not return and will be forcibly remitted to a predetermined destination such as "pay to a friend" or "donate to a charity group".
Professor Francesca Gino, a behavior scientist at Harvard Business School who is conducting research on this field, it is effective to incorporate "ritual" into action in order to ensure self-control We are announcing the results of the study.
Even though "ritual", this is not a major thing such as doing a big ceremony, but incorporating the prescribed procedure before doing any action. For example, the baseball player Ichiro always performs a series of actions, and when a F1 driver gets into the cockpit, "Always enter from the left foot", "I definitely decided to try to fight and concentrate on the future This is the act of increasing your awareness by taking action.
By Ted Kerwin
Professor Zino 's research team investigated how people' s behavior changes by performing 'ritual' when eating food. To search for subjects, the research team visited the university's gym and gathered female students who already had the goal of "losing weight." And I instructed half of the students to turn their consciousness about food consumption over 5 days, the other half told me to do 3 step "ceremonies" before eating. The ceremonial procedure is as follows. For subjects, there is no mechanism to ask "to reduce the amount of food to eat" or to reduce the amount of food to eat in the procedure.
· Step 1: Cut the food before eating.
· Step 2: Sort the carved food and arrange it to be completely symmetrical on the plate.
· Step 3: Finally, push dishes (forks, etc.) 3 times on the placed food.
Subjects were instructed to install the calorie counter application MyFitnessPal on smartphones and record all meals to accurately record the food they ate during the experiment period.
As a result of the experiment, subjects who performed rituals before meals got on average 1424 kcal of meal a day, whereas subjects who only carefully did not perform rituals took a meal of 1648 kcal on average It turned out that it was. It is also clear that those who took rituals had low intake of fat and sugar.
By Phillip Ingham
From these results, it has been found that subjects demonstrated self-control power against the goal of "losing weight" by incorporating rituals, leading to a reduction in calorie intake. Also, it is interesting that Professor Geno says that most of the subjects who performed the ceremony are thinking that the ceremony was not so useful and that the likelihood of continuing in the future was low.
In another study, it is being investigated whether "People can choose another healthy food when there is temptation of unhealthy food." College students who participated in the experiment instructed them to do a taste test of carrots and chocolate. The subject receives four packets, but the first three are baby carrot and the last one is Linz made chocolate truffle.
In this experiment, the subjects were divided into three groups, "people who do rituals", "persons who randomly correspond", "people who eat carrots", and the group performing rituals was given the following procedure.
· Step 1: Make a fist with your right hand and knock the table twice.
· Step 2: Next, pick up the bag and put it in front of you.
· Step 3: knock the table again twice with your right hand · Step 4: Take a deep breath at the end and close your eyes for 2 seconds
Before eating the third carrot, subjects in the 'ceremonial group' were asked to answer the two questions about eating the third carrot, and finally choosing a carrot or choosing a chocolate I will.
The "random response" group is given a different procedure from the ceremonial group and finally asked for the choice of similar "carrot (healthy)" or "chocolate (unhealthy / tempting)" It was.
In the remaining "carrots eating group", subjects eat two carrots as well as others and answer the same two questions. And finally in the same way we also ask for the choice of "carrots or chocolates", but this group was not given a ritual procedure.
As a result of the experiment, the results revealed that 58% of the "ceremonial group", 46% of the "random correspondence group" and 35% "carrots eating group" chose carrots in each group, I realized that the more healthy and restraining choices we made, the more ritual steps are taken. Also, the procedure given at this time was not particularly meaningful, it was strange content, but by introducing a ritual with a certain procedure still, a change appears in the behavior of the person It has been made clear.
Professor Zino describes that the approach of incorporating the rituals used in this experiment may have similar effects in a variety of other cases. There is not a lot of influence that behavior brings to psychology, it is thought that the act of donating money for homeless people is a person who carees, and by act of giving the elderly a seat of a train he is a polite person It leads to making you think. "Ritual" as adopted in the result of this time is not meaningful in itself, but by stepping through the procedure properly, you will be aware of yourself that you are a person who can self-control Researchers are seeing the effect of shaping a mind to make choices for the realization of long-term goals without losing the temptation.