Self-Control Tips for Job Seekers: Notes on Depletion

Depletion

Job seekers who use self-control for a while can experience fatigue- just like muscle fatigue from exercise. In self-control research, this is called this ego-depletion (1, 2). There has been a recent debate about some findings regarding ego depletion (1–4) but the findings included in this article are ones that have been replicated. People who use self-control on a task may use less self-control on the next task (1, 3, 5). Most people have noticed this at one time or another. One can tell when they are depleted when they feel they are tired or have less self-control (5), time seems to move slower (6), and people tend to act on habits (7). People who are depleted tend to rely on habits that may not be productive, so it can be beneficial to arrange a situation to make acting on a habit less appealing. People who are depleted may be more susceptible to situational cues than those who are not depleted (8). For example, people who habitually reach for their phones may benefit from shutting it off completely for a few hours.

Finally, a Science-Based Reason for Me to Watch Cat Videos

People who have been working for a while can also “recharge” and use self-control again (9, 10). Consuming glucose, or sugar has been shown to reliably counteract the effects of ego depletion (11–14). Eating healthy snacks such as fruit that contain natural sugar may help counteract depletion. Looking at positive photos, listening to comedy, and thinking about the motivations for a goal have also been shown to counteract a depletion effect (15–17). It only takes about 3-5 minutes of any of these activities to be recharged. Lastly, maintaining a good work-life balance is important for avoiding burnout during a stressful job search process (18).

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References

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2. M. Muraven, D. M. Tice, R. F. Baumeister, Self-control as a limited resource: Regulatory depletion patterns. J. Pers. Soc. Psychol. 74, 774–789 (1998).

3. R. F. Baumeister, K. D. Vohs, in Advances in Experimental Social Psychology (Elsevier, 2016; http://linkinghub.elsevier.com/retrieve/pii/S0065260116300181), vol. 54, pp. 67–127.

4. J. H. Lurquin, A. Miyake, Challenges to ego-depletion research go beyond the replication crisis: A need for tackling the conceptual crisis. Front. Psychol. 8, 1–5 (2017).

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9. M. Muraven, R. F. Baumeister, Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychol. Bull. 126, 247–259 (2000).

10. J. M. Tyler, K. C. Burns, After Depletion: The Replenishment of the Self’s Regulatory Resources. Self Identity. 7, 305–321 (2008).

11. D. R. Evans, I. A. Boggero, S. C. Segerstrom, The nature of self-regulatory fatigue and “ego depletion”: Lessons from physical fatigue. Personal. Soc. Psychol. Rev. 20, 291–310 (2015).

12. M. T. Gailliot, E. A. Plant, D. A. Butz, R. F. Baumeister, Increasing self-regulatory strength can reduce the depleting effect of suppressing stereotypes. Pers. Soc. Psychol. Bull. 33, 281–294 (2007).

13. M. T. Gailliot, R. F. Baumeister, The Physiology of Willpower: Linking Blood Glucose to Self-Control. Personal. Soc. Psychol. Rev. 11, 303–327 (2007).

14. E. J. Masicampo, R. F. Baumeister, Toward a Physiology of Dual-Process Reasoning and Judgment: Lemonade, Willpower, and Expensive Rule-Based Analysis. Psychol. Sci. 19, 255–260 (2008).

15. J. Ren, L. Hu, H. Zhang, Z. Huang, Implicit positive emotion counteracts ego depletion. Soc. Behav. Personal. Int. J. 38, 919–928 (2010).

16. D. Shmueli, J. J. Prochaska, A test of positive affect induction for countering self-control depletion in cigarette smokers. Psychol. Addict. Behav. 26, 157–161 (2012).

17. D. M. Tice, R. F. Baumeister, D. Shmueli, M. Muraven, Restoring the self: Positive affect helps improve self-regulation following ego depletion. J. Exp. Soc. Psychol. 43, 379–384 (2007).

18. C. H. Christiansen, K. M. Matuska, Lifestyle Balance: A Review of Concepts and Research. J. Occup. Sci. 13, 49–61 (2006).