Dual systems hypothesis
It happens to the best of us. You wake up in the morning to the sound of your alarm, and convince yourself to rest for just five more minutes. Before you know it you wake up in a rush, realizing you are 20 minutes late. It seems so shocking because we normally feel that we have so much control over our choices. However, that control comes from deciding to either think intentionally or automatically about our decisions.
You can observe this if you try it yourself. The next time you have to make a decision or judgement, take a moment to think carefully and explain your reasoning explicitly. You may find that you are suddenly far more clear-headed, unlike your impulsive and sleepy self.
The psychological concept that explains this difference is the idea of automatic versus deliberate thinking, called the “dual systems hypothesis”. This is the idea that when we think we either use a deliberate and careful system, or a quick and impulsive system.
This idea is intrinsically tied to one of the most effective techniques therapists rely on: the powerful treatment for depression, anxiety, insomnia, called “Cognitive Behavioral Therapy.” One of the fundamental aspects of “CBT” is to examine automatic thoughts carefully, therefore leading your thinking towards more deliberate examination. This approach helps individuals rise out of spiraling and unwanted thoughts, lifts mood generally and makes one more effective at problem solving.
So the next time you notice you are unsatisfied with your situation, your habits get out of control, or you have a big decision to make—take a moment to breathe—and decide to think effortfully and with intention. It just might save you from hitting that oh-so-tempting snooze button.
—Tyler Swedan
Discussion Questions
How does the idea of "automatic versus deliberate thinking" explain the common experience of hitting the snooze button in the morning?
How can "Cognitive Behavioral Therapy" be used to examine and redirect automatic thoughts?
In what ways can thinking intentionally and deliberately improve decision making and problem solving?
How can taking a moment to breathe and think with intention help individuals overcome negative thoughts and habits?
Kahneman, D. (2011). Thinking, fast and slow. Farrar, Straus and Giroux.
