なぜ、いつも三日坊主を繰り返してしまうのか【脳科学×行動経済学】

新しく始めたことが、気づけば三日坊主で終わってしまう。 私たちはつい「自分の意志が弱いからだ」「根性が足りないからだ」と自分を責めてしまいがちだ。しかし、私たちが当たり前のように信じてきた「意志の強さ」や「習慣化」にまつわる前提は、さまざまな研究によって捉え直しが進んでいる。 続かない原因は、本当はどこにあるのか。 そして、自分を責める代わりに何を変えればいいのか。 今回は、その答えをひとつずつ解きほぐしてみました。 ▼タイムスタンプ 0:00 プロローグ 2:21 第一章 意志力という筋肉の崩壊 5:31 第二章 脳の中の綱引き 7:49 第三章 あなたの三日坊主で、誰かが儲ける 10:42 第四章 根性ではなく、たった一行 13:21 エピローグ ▼参考文献 [1] Durant, W. (1926). The Story of Philosophy. Simon & Schuster. [2] Norcross, J.C., & Vangarelli, D.J. (1989). "The resolution solution: Longitudinal examination of New Year's change attempts." Journal of Substance Abuse, 1(2), 127–134. [3] Baumeister, R.F., Bratslavsky, E., Muraven, M., & Tice, D.M. (1998). "Ego depletion: Is the active self a limited resource?" Journal of Personality and Social Psychology, 74(5), 1252–1265. [4] Hagger, M.S., Chatzisarantis, N.L.D., et al. (2016). "A multilab preregistered replication of the ego-depletion effect." Perspectives on Psychological Science, 11(4), 546–573. [5] Mischel, W., Ebbesen, E.B., & Raskoff Zeiss, A. (1972). "Cognitive and attentional mechanisms in delay of gratification." Journal of Personality and Social Psychology, 21(2), 204–218. [6] Shoda, Y., Mischel, W., & Peake, P.K. (1990). "Predicting adolescent cognitive and self-regulatory competencies from preschool delay of gratification." Developmental Psychology, 26(6), 978–986. [7] Watts, T.W., Duncan, G.J., & Quan, H. (2018). "Revisiting the Marshmallow Test." Psychological Science, 29(7), 1159–1177. [8] Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W., & Wardle, J. (2010). "How are habits formed: Modelling habit formation in the real world." European Journal of Social Psychology, 40(6), 998–1009. [9] McClure, S.M., Laibson, D.I., Loewenstein, G., & Cohen, J.D. (2004). "Separate neural systems value immediate and delayed monetary rewards." Science, 306(5695), 503–507. [10] Jones, E.E., & Nisbett, R.E. (1971). The Actor and the Observer: Divergent Perceptions of the Causes of Behavior. General Learning Press. [11] Wohl, M.J.A., Pychyl, T.A., & Bennett, S.H. (2010). "I forgive myself, now I can study." Personality and Individual Differences, 48(7), 803–808. [12] DellaVigna, S., & Malmendier, U. (2006). "Paying Not to Go to the Gym." American Economic Review, 96(3), 694–719. [13] Jordan, K. (2015). "Massive open online course completion rates revisited: Assessment, length and attrition." International Review of Research in Open and Distributed Learning, 16(3), 341–358. [14] Smiles, S. (1859). Self-Help. John Murray. [15] 福沢諭吉 (1872–1876). 『学問のすゝめ』. [16] Wrosch, C., Scheier, M.F., Miller, G.E., Schulz, R., & Carver, C.S. (2003). "Adaptive self-regulation of unattainable goals." Personality and Social Psychology Bulletin, 29(12), 1494–1508. [17] Gollwitzer, P.M. (1999). "Implementation intentions: Strong effects of simple plans." American Psychologist, 54(7), 493–503. [18] Gollwitzer, P.M., & Brandstätter, V. (1997). "Implementation intentions and effective goal pursuit." Journal of Personality and Social Psychology, 73(1), 186–199. [19] Gollwitzer, P.M., & Sheeran, P. (2006). "Implementation intentions and goal achievement: A meta-analysis of effects and processes." Advances in Experimental Social Psychology, 38, 69–119. [20] Milkman, K.L., Minson, J.A., & Volpp, K.G.M. (2014). "Holding the Hunger Games Hostage at the Gym." Management Science, 60(2), 283–299. [21] Giné, X., Karlan, D., & Zinman, J. (2010). "Put Your Money Where Your Butt Is." American Economic Journal: Applied Economics, 2(4), 213–235. [22] Clear, J. (2018). Atomic Habits. Avery. ▼効果音 "Una noche en La Matera" by Guillermo_de_La_Matera (freesound.org / CC BY 4.0) #三日坊主 #習慣化 #意志力 #先延ばし #心理学 #行動経済学 #アカデミックに解きたい紐