Quiz: Are You A Moderator or Abstainer?



Gretchen Rubin on creating your own personal happiness

One of the great mysteries of happiness is: why don’t we do the things that we know will make us happy? Why do we skip exercising? Why do we eat two doughnuts for breakfast? Why do we buy that thing we don’t really need? Etc.

Often, I know I’ll be happier if I don’t indulge in something. For example, I won’t be happy if I eat five cookies — and I’m the kind of person who can’t eat just one cookie.

A piece of advice I often see is, “Be moderate. Don’t have ice cream every night, but if you try to deny yourself altogether, you’ll fall off the wagon. Allow yourself to have the occasional treat, it will help you stick to your plan.”

I’ve come to believe that this is good advice for some people: the “moderators.” They do better when they try to make moderate changes, when they avoid absolutes and bright lines.

For a long time, I kept trying this strategy of moderation – and failing. Then I read a line from Samuel Johnson: “Abstinence is as easy to me as temperance would be difficult.” Ah ha! Like Dr. Johnson, I’m an “abstainer.”

I find it far easier to give something up altogether than to indulge moderately. When I admitted to myself that I was eating my favorite frozen “fake food” treat, Tasti D-Lite, two and even three times a day, I gave it up cold turkey. That was far easier for me to do than to eat Tasti D-Lite twice a week. If I try to be moderate, I exhaust myself debating, “Today, tomorrow?” “Does this time ‘count?’” etc. If I never do something, it requires no self-control for me; if I do something sometimes, it requires enormous self-control.

There’s no right way or wrong way – it’s just a matter of knowing which strategy works better for you. If moderators try to abstain, they feel trapped and rebellious. If abstainers try to be moderate, they spend a lot of time justifying why they should go ahead and indulge.

However, in my experience, both moderators and abstainers try hard to convert the other team. A nutritionist once told me, “I tell my clients to follow the 80/20 rule. Be healthy 80% of the time, indulge within reason, 20% of the time.” She wouldn’t consider my point of view — that a 100% rule might be easier for someone like me to follow.

People can be surprisingly judgmental about which approach you take. As an abstainer, I often get disapproving comments like, “It’s not healthy to take such a severe approach” or “It would be better to learn how to manage yourself” or “Can’t you let yourself have a little fun?” On the other hand, I hear fellow abstainer-types saying to moderators, “You can’t keep cheating and expect to make progress” or “Why don’t you just go cold turkey?” But different approaches work for different people. (Exception: with an actual addiction, like alcohol or cigarettes, people generally accept that abstaining is the only solution.)

You’re a moderator if you…
– find that occasional indulgence heightens your pleasure – and strengthens your resolve
– get panicky at the thought of “never” getting or doing something

You’re an abstainer if you…
– have trouble stopping something once you’ve started
– aren’t tempted by things that you’ve decided are off-limits

Now, sometimes, instead of trying to give something up, we’re trying to push ourselves to embrace something. Go to the gym, eat vegetables, work on a disagreeable project.

Perhaps this is the flip side of being an abstainer, but I’ve found that if I’m trying to make myself do something, I do better if I do that thing every day. When people ask me advice about keeping a blog, one of my recommendations is, “Post every day, or six days a week.” Weirdly, it’s easier to write a blog every day than it is to write it three or four times a week. I don’t know how moderators feel about this. (Moderators – what do you think? Is it easier to go for a half-hour walk every day, or four times a week, for you?)

So … do you identify as an abstainer or a moderator? Do these categories ring true for you?

Editor’s Note: Gretchen Rubin is the author of the New York Times bestseller The Happiness Project. Each Wednesday is tip day on her blog.

4 comments so far.

  1. avatar Deirdre Cerasa says:

    I am definitely and abstainer.  I can give something up far more easily than indulging from time to time.  I also find this works better for me with exercise.  I need to do it every day or not at all.  Moderation sounds better but doesn’t work for me.

  2. avatar calgal says:


    Yes! You’ve clarified my struggle. I’m definitely an abstainer. I’m diabetic, and learned long ago that abstaining was the only way to peaceful control. Your description of the daily all-consuming battle to be moderate is right on for me. So I knew I was sabotaging myself the last time I saw a diabetic nutritionist who talked my only-too-willing self into occasional indulgences of sugar. My blood sugar and weight have risen dangerously since. Cold turkey it will have to be. I’ve made that decision before, and know the relief it brings to my mental state, and to my blood sugar. Thanks for the vocabulary to define the different approaches. It will make it easier to stick to my guns with the next nutritionist I meet. And you’re right about exercise too: every day is the only way. With food or exercise, it’s all or nothing.

  3. avatar Belinda Joy says:

    I’m definitely a moderator. That is what I live by, everything in moderation. I hate being out of control, feeling as if I have no say in what is happening at any given moment.

  4. avatar D C says:

    I’m an abstainer.  A few months ago I found crack-cocaine Ice Cream (at least that’s what I call it) at my local grocery.  Salted Caramel Truffle.  I have never been an ice cream addict of any kind, and when I had that stuff, it was like someone put a needle in my arm and I couldn’t get enough.  I cannot buy it anymore.  The last time I got some, I didn’t tell my husband and I hid it behind some frozen food packages in the fridge – sneaking it out only when he wasn’t around to catch me.  That’s an addict.  Luckily, you can only get it at Kroger — it’s a store brand.  And so I stopped shopping at Kroger.  The other place was closer to home anyway.  If I must go to Kroger, I don’t even go on that side of the store.  They should put it under lock and key and require ID and a test to see if you can handle it, to get it.