Controlling Yourself by Controlling Your Environment

By Tom Horvath, PhD

One of the most basic principles of self-control is not to rely on it! Although our motivation (willpower, sense of purpose) can be very strong, there are times when it falls short of what is needed.

An alternative approach to self-control is to control our environment. Then self-control is not needed. We can do this for ourselves, such as when we keep ourselves from not eating cookies at home by not purchasing them, or avoid drinking by not going to the holiday party, or avoid scoring by not going to that part of town.

What is typically called “relapse prevention” mostly consists of finding ways to manage high risk situations, primarily by avoiding them. A relapse prevention plan is based on a thorough review of where, when, and with whom one has engaged in addictive behavior. Figuring out how to avoid these “persons, places, and things” (a phrase often used in 12 step groups) is the main approach. When one cannot avoid (e.g., you cannot bear to miss a family wedding), then other options need to be considered. In time avoidance is needed less, and with luck, eventually not at all.

One of the main differences between the self-empowering and powerlessness approaches in practice is that the tapering of avoidance in the self-empowering approach is usually left up to the client, as opposed to being dictated by the provider. The risk is that the client will move too quickly, but the downside of being told what to do is the typical downside. We do not like being told what to do, and our resentment can be counterproductive.

Public health approaches to health problems of all kinds, often involve a similar process of managing the environment. In most localities bars and liquor stores are not open 24/7, and the number of such outlets may be limited.

Australia this week has banned social media use for those under age 16. We will need to wait for any unintended consequences of this action. Outright prohibition often has a mixed outcome. For instance, in the United States, alcohol prohibition lowered alcohol use but increased the presence of organized crime and boosted drinking liquor (which is higher proof so easier to bootleg) than wine and beer.

With luck you can manage your own environment without creating unintended consequences. If they do arise you can modify your behavior quickly (and not need to wait for “an act of Congress”). As your confidence grows you can taper back on avoidance, perhaps in consultation with others you trust. As general guidance I suggest that it is better to avoid a little longer than might seem to be necessary, than to have a slip that could potentially create some highly negative consequences. Good luck!

Liked this article on controlling myself through controlling my environment? You might also be interested in: The Coordinates to Self-Control in Recovery.