Increasing Self-Control so You Can Study

In his new book, The Marshmallow Test, psychologist Walter Mischel explains how our self-control is determined by the “hot” and “cold” systems of our minds.

The hot system threatens self-control. It’s impulsive, instinctive, desirous and emotional. It gives us cravings for foods we shouldn’t eat and activities that throw us off our study schedule. It’s the mental system that can make it almost impossible to study when your Xbox is sitting there practically begging you to pick up the controls.

The cool system is slower, rational and thoughtful. It allows you to set aside your urgent emotions and desires and think things through carefully.

Imagine you desperately need to study for your mid-term, but your hot system is giving you powerful cravings to play video games instead, and you’re finding it impossible to sit still and do your work. You might think the cool system is the only way to free yourself from your cravings. You could use the rational cool system to ponder your study goals and calculate the mark you need on the mid-term to get your A. This is a good strategy.

But, when you need to boost your self-control quickly so you can start work before it’s too late, you might even be better off putting your hot system to work for you.

Try imagining logging onto the site for your course and looking up the score for your mid-term and finding it’s 58%. Picture how this torpedos your average and how you’re going to have to re-think your applications to those great grad schools or forget about the big scholarship. Imagine as vividly as possible realizing that your awful mark was caused by playing video games, and picture how stupid you’ll feel for letting yourself waste your valuable study time.

Now your hot system is working for you. You’ll be feeling powerful emotions and instincts that will help convince you to toss the Xbox in the closet and get down to work! The hot system can derail our success, but when used skillfully, it can also boost your self-control and get you right back on the track to excellence.

Meet Your University Mentor—Part One

Hello! Welcome to University Mentor!

My name is Mitchell Gray and I’m your new academic mentor.

I’m going to do everything I can to help you succeed in your studies. For example:

1] I’ll share tips and strategies for studying and goal-setting. (Things like avoiding time-killing procrastination!)

2] I’ll show you research results that will help you understand how to learn and how to conquer your classes. (Did you know that reading your text again and again is one of the worst ways to study?)

3] I’ll tell you about my successes (and failures) and what you can learn from them. (I’ve dropped out of one university and won the award at another for top graduating student in the social sciences. I learned a lot from both experiences.)

4] I’ll help you enhance your writing and communication skills so you can make the most of your great ideas. (Mastering well-organized, concise and clear communication opens the doors to academic programs and great jobs!)

I’ve worked with university students for seven years now at the University of British Columbia, including hundreds of international students. The ideas you’ll find at University Mentor are the innovative and evidence-supported techniques I’ve been using to help students build the skills they need to excel in their current studies and increase their chances of acceptance into future programs.

I’m excited to be part of your path to success. Welcome to University Mentor!