Self-control supports success across health, academic, and social domains, yet traditional models emphasize effortful inhibition and depletion (Baumeister et al., 1998). Recent perspectives highlight effortless self-control, whereby individuals resolve conflicts through adaptive habits and antecedent-focused strategies (e.g., situation selection, attentional deployment, reappraisal) rather than willpower (Gillebaart & Schneider, 2024; Gillebaart & de Ridder, 2015). According to broaden-and-build theory, positive affect may facilitate such effortless strategies by enhancing flexibility and reducing perceived effort (Fredrickson, 2004).


We present two studies testing this proposition. Study 1 (N=200) validated the classification of self-control strategies as effortless versus effortful and examined whether trait positive affect predicts lower perceived effort. We anticipate situation selection strategies were rated as more effortless, and higher trait positive affect was linked to lower perceived effort, particularly for effortless strategies. Study 2 (N≈150) is an ongoing 14-day experience sampling study with continuous heart rate variability (HRV) monitoring. Participants report positive affect and strategy use up to seven times daily while wearing ECG devices. Multilevel models will test whether momentary positive affect predicts the use of effortless strategies, and whether HRV mediates this link. We anticipate that both trait and state positive affect will be associated with greater use of effortless strategies and lower perceived effort, with HRV serving as a physiological mechanism.


Together, these studies integrate psychological and physiological measures to show how positive affect promotes effortless self-control at both trait and state levels. Findings will advance understanding of adaptive self-regulation beyond depletion-based models and inform interventions that support health and well-being.