Can I Evaluate Myself? The Benefits Of Self-Monitoring Behaviors

Human beings have all sorts of emotions. We are constantly acting and reacting to the things around us. Those who have control over their emotions and behaviors are said to possess the skill of self-monitoring. People who self-monitor tend to be more aware of how others perceive their actions and often adjust them accordingly to create the desired public appearance they want to put forward. In some environments, this increased awareness, along with self-monitoring procedures to remove undesired behaviors, can be useful. 

What is self-monitoring?

Self-monitoring means being aware of your behaviors and their impact on your environment, keeping them in your working memory as you go about daily life. Some personality types are more likely to use this tracking behavior because they sense the need to tightly control their actions. These are known as high self-monitors, while others who are more spontaneous are referred to as low self-monitors.

Characteristics of a person who self-monitors

There are three characteristics needed for a person to be considered someone who self-monitors: 

• A concern for the society around them
• A sensitivity to the cues that society uses
• The ability to control behaviors and actions in response to those

To some degree, we all self-monitor at times to make sure we're doing what everyone else is doing or what we think we're supposed to do. You may be asked to self-monitor by a therapist for a short period to check for triggers with certain behaviors or to identify any expressing yourself in different situations. In this scenario, self-monitoring may act as a form of problem-solving.

The process of monitoring: Self-monitoring techniques

Mindfulness can be one form of self-monitoring. However, there is also a more formulaic method. The self-monitoring scale used in behavioral science was developed by psychologist Mark Snyder in 1974. It uses a respondent’s answers from 25 questions to determine how their thought process affects their actions based on self-monitoring within a given situation. The answers are simply true or false and reflect the process high self-monitors use as a personal checklist. 

It is possible to be both a high and a low self-monitor, but at different times. Some people are only high self-monitors in high-stress situations, like at work or at social gatherings, while they’re low self-monitors when they're in a relaxed situation at home or with friends, because there they feel comfortable being themselves.

When is self-monitoring useful?

Many people can choose to use self-monitoring behavior. 

The following are situations in which self-monitoring can be a helpful practice. 

Assessing the reactions of others 

If you can choose to do it consciously in situations where you might need to keep a close eye on how people around you are reacting, then you may have an advantage over your peers in the same situations. In business, self-monitoring can be used in any situation where you must maintain your composure or size up the competition.

Paying attention to health concerns

In a self-diagnosis situation, self-monitoring can help you determine any symptoms or behaviors within yourself so you can pass them on to a doctor or otherwise seek to understand and improve them.

Evaluating a target behavior

Many have no real idea of what their behaviors or triggers are. Self-monitoring can help you gather that information first before meeting with a professional. Self-monitoring is simply a way of noticing your behaviors and comparing them to those around you, whether you write them down or make a mental note.

When is self-monitoring not useful?

Self-monitoring is sometimes used by people to self-diagnose different medical and mental health conditions. The problem with this comes when you're not a professional and don’t have the necessary training to make an accurate diagnosis.

While a self-monitoring checklist can be a useful tool to bring to a professional to help them understand your behaviors, it shouldn't be an excuse to say that you're managing a problem just because you're aware of it. Another time self-monitoring might not be useful is if you have issues with social anxiety. By being hyper-vigilant about your behavior, you may find that you're worsening those behaviors because you're more aware of how everyone around you is reacting, such as your friends, parents, or acquaintances.  

Does self-monitoring work?

The short answer is that it depends on the person and scenario. For individuals who struggle to connect with others or express emotions effectively, self-monitoring can be an ideal way to ensure they're connecting properly. While the emphasis should be on persuading them to form their own reactions, knowing what is expected at a given moment can be useful in figuring out why they aren't responding in the same way. Many people don't realize that their actions affect others around them, and some lifestyle coaches are starting to notice that people who don't self-monitor are less likely to be successful.

Social psychology research on self-monitoring

Studies suggest that self-monitoring can be used to change various behavioral tendencies. In a systematic review and meta-analysis of 19 studies, researchers concluded that self-monitoring can help adults decrease sedentary behavior. The results of another study show that the self-monitoring of social media usage among college students can lead to improvements in mental well-being, including anxiety, loneliness, and depression. In a long-term systematic review of the benefits of self-monitoring for teacher performance, researchers found that such interventions helped increase target behaviors among students and fostered more positive student-teacher interactions.

How do I evaluate myself? Learning how to self-monitor

While it can be difficult to train yourself to become a high self-monitor, if you're not naturally inclined that way, it's not impossible. Recognizing your self-monitoring style and consciously choosing to react in a certain way can be beneficial when employing self-monitoring interventions. In some situations, it is important to self-monitor; if the behavior isn't something you do naturally, it's something you may want to learn.

An example would be if you're in an important situation that you're not familiar with, and you want to make sure your behavior is in line with everyone else’s, or if you need to know more about your behaviors to tell your therapist. Another situation in which self-monitoring can be important is when you find that certain behaviors are problematic. By self-monitoring, you can catch your triggers, the behavior, and if a certain social situation might be setting you off.

Self-monitoring controversy

Self-monitoring as a psychological behavior has the potential to be harmful. The theory behind it tends to be quite confusing, as many of the factors that are used to define self-monitoring can be seen in many different patients along a spectrum of diagnoses. Some also argue that because self-monitoring is so concerned with the outer world, many outside factors, such as physical location, can also influence a person's monitoring habits.

Psychologists also agree that there is a time and a place for self-monitoring. For example, if you are monitoring your thoughts and feelings through mindfulness, it may be helpful. However, if you're monitoring yourself too frequently, or in relation to everyone around you, it can be overwhelming.

What type of people self-monitor?

Research has shown that people who are high self-monitors tend to be more ambitious. They tend to be "social butterflies" who can adapt to any situation. People like this are more likely to be in multiple roles as leaders because they can span different groups. They're more likely to be found at the top of the corporate ladder in positions like HR, CEOs, or consultants. These people may tend to be effective at conflict resolution and acting as mediators because they can have the unique ability to see all sides of an argument without becoming emotionally engaged. They're also more likely to be able to ingratiate themselves with others by recognizing and then playing favorably to the important people who can help them move up.

Another group of people who self-monitor are those who are prone to hypervigilance. People with conditions that cause them to be very aware of everything around them, or those who live with social anxiety, often have an intense need to look around them and take everything in before comparing themselves to it or reacting. People who are high self-monitors also tend to look for people whom they can mirror in positions they want to emulate rather than those they have a genuine connection with. For example, when dating, the high self-monitor may be more likely to choose someone with a high social status over someone they connect with.

On the other hand, people who don't self-monitor are often more likely to show you their true selves and tend to be the same person in every situation, even if social expectations are different. These, for example, can be the type of people who say that they "just can't change who they are" and need to be accepted for that.

Ensuring consistent self-monitoring: Self-monitoring checklists

Those who self-monitor often have an internal checklist that they use to measure their behaviors against others. For those who don’t have this internal system, a physical checklist could help. These checklists are frequently used in schools and for small children who need to learn behaviors during a class period. They're also used with adults or with people who have psychological dysfunctions

The difference with an internal self-monitoring checklist is that the person doing it is usually thinking things like "am I showing enough emotion?" or "should I be sadder about what is being said?" This is because they need to evaluate the correct response to the situation. An external checklist, in comparison, would be one that is used to compare behaviors, such as making eye contact or asking questions.

Online therapy with BetterHelp

If you want to exercise and develop your self-monitoring skills but are pressed for time, consider using online therapy. With online therapy, you can meet with a therapist over the internet at a time that works for you. BetterHelp's network of licensed counselors is available to you from the comfort of your own home. They can help you understand how your self-monitoring behavior affects your life and those around you, or help you integrate self-monitoring into your life to help you become more successful in achieving your goals. 

What the research says about the efficacy of online therapy 

One way to develop your self-monitoring is by working with an expert. Meeting with a therapist can help you get started with understanding and implementing external and internal checklists for behavior tracking while providing you with emotional support. If you find yourself in a constant self-monitoring mode due to social anxiety, a therapist can teach you techniques and offer guidance on how to reduce this intense form of vigilance.

One study examined the efficacy of online therapy for people who have social anxiety. Within a span of 14 sessions and a six-month follow-up, 329 participants found significant improvement in their social anxiety. This result is comparable to and in some cases more effective than face-to-face therapy. Online therapy was also found to be a beneficial treatment for people living with depression, disabilities, and quality-of-life issues.

• Depression
• Disabilities
• Quality-of-life issues