自我控制訓練課程：設計與成效評估

Toward an Effective Self-Control Training Course: Development and Evaluation

自我控制指的是個體能夠調整自己的行為，並持續追求重大有意義目標的能力。自我控制不只幫助人類控制衝動以避免負向結果，也能促進許多正向結果，因此如何提升自我控制是一個備受關注的議題。本研究針對自我控制的理論，設計一套訓練課程，主題包含：影響自我控制的生理與心理因素、提升自我控制的策略、目標選擇與設定等。訓練課程為期六週、每週兩小時。參與訓練課程有34人，另有23人未參加課程作為控制組別。在課程結束、一個月後及三個月後探討其立即與追蹤效果。結果發現：在「自我控制量表」的得分上，參與課程組的後測、一個月追蹤及三個月追蹤皆顯著高於未參與課程的組別。而客觀的「握力測試」表現上，課程組在後測的提升程度優於控制組。本研究結果顯示，經過訓練課程後自我控制有所提升，顯示訓練課程的設計確有成效，相關內容值得進行推廣，也期望未來可與特定領域結合(例如：企業或學校課程)做進一步的延伸。

Self-control is the ability to adjust behavior to continuously pursue long-term and meaningful personal goals. Self-control helps individuals avoid negative results and promote positive outcomes. Therefore, the enhancing of self-control has been widely studied. This study investigates the Cybernetic Process Model of Self-Control and attempts to translate it into a training course. To determine the immediate and lasting effect of the training, measurements were taken immediately after the course, one month after, and three months after. A total of 34 participants took part in our six-week training, two hours per week. Another 23 participants, who did not take the course, were measured as a control group. The results showed significant improvement in the self-control scale in the experiment group compared to the control group during each stage measured. The experiment group’s performance on the handgrip task also had greater improvement than the other group. Overall, the training course proves to be effective, reliable, and worthy of adoption.