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How to Improve Your Self-Control
Research on Self-Control
- A 2011 survey found that 27 % of respondents identified a lack of willpower as the primary factor keeping them from reaching their goals.
- One study found that students who exhibited greater self-discipline had better grades, higher test scores, and were more likely to be admitted to a competitive academic program.
- The study also found that when it came to academic success, self-control was a more important factor than IQ scores.
- A health study found that people who were rated as having high levels of self-control during childhood continued to have high levels of physical and mental health in adulthood.
- Research has found that self-control is a limited resource. In the long-term, exercising self-control tends to strengthen it.
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Self-Control
... is the ability to regulate and alter responses in order to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals.
Research on Self-Control
- A 2011 survey found that 27 % of respondents identified a lack of willpower as the primary factor keeping them from reaching their goals.
- One study found that students who exhibited greater self-discipline had better grades, higher test scores, and were more likely to be admitted to a competitive academic program.
- The study also found that when it came to academic success, self-control was a more important factor than IQ scores.
- A health study found that people who were rated as having high levels of self-control during childhood continued to have high levels of physical and mental health in adulthood.
- Research has found that self-control is a limited resource. In the long-term, exercising self-control tends to strengthen it.
Motivation and Monitoring
A lack of willpower is not the only factor that affects goal attainment.
- There needs to be a clear goal and the motivation to change. Having an unclear or overly general goal and insufficient motivation can lead to failure.
- You need to monitor your actions daily towards the achievement of the goal.
- You need to have willpower.
Improving Self-Control
- Avoid temptation.
- Plan ahead. If you are faced with temptation, what actions will you take to avoid giving in?
- Practice using self-control. Think of self-control as a muscle. While hard work may exhaust the muscle in the short-term, the muscle will grow stronger over time as you continue to work it.
- Try focusing on one goal at a time. Once you turn the behaviors needed to reach a goal into habits, you will not need to devote as much effort toward maintaining them.
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Brute willpower doesn't work
So we should stop worshiping self-control and start thinking about diluting the power of temptation. Because resisting temptation either only has short-term gains or can be an outright failu...
Willpower is not the lucky ticket to success
Studies have shown that people that are really good at achieving their goals are not the ones that put more effort into exerting self-control in the face of temptations, but the ones that experience fewer temptations to start with.
People who are good at self-control
- They actually enjoy the activities some of us resist (eating healthy, studying, exercising)
- They have better decision-making habits
- Some people just experience fewer temptations
- It’s easier to have self-control when you’re wealthy - when you’re poor, the future is less certain.
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New Year Resolutions
93% of us set new year resolutions, with the common themes being about losing weight, eating better, starting an exercise regime, or saving money.
Research shows that 45% of people ...
Authentic Motivation
Why we set our goals matters. If it is out of fear or social expectations, then they are not going to last.
Authentic values are what helps achieve our goals, as there is a never-ending supply of willpower when we are doing what aligns with our innermost core.
Use Positive Framing
Resolving that you won't have any alcohol keeps the focus on the alcohol. Instead of focusing on what you don't want to do, focus on the positive aspect, like drinking more water.
Use gratitude and other positive emotions to steer your mind out of any pitfalls.
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Ego Depletion
Ego depletion happens when people use up their available willpower on one task.
We all have natural urges, desires, and tendencies that demand attention. When we curb those ...
Self Control
People having a high level of self-control experience better relationships and have higher achievement levels. Lack of self-control is associated with social conflict and low-grade academic performance.
Example: While following a diet regime, a person spends a lot of willpower the whole day trying to avoid junk food, but by the end of the day, all his mental energy has been exhausted, and there is no self-control left, resulting in snacking on unhealthy food.
Causes of Ego Depletion
Many emotional and physical factors contribute to ego depletion, like:
- Emotional distress
- Struggling to learn something new
- Mental fatigue due to anxiety
- Low levels of blood sugar
- Too much choice
- Conflicting beliefs and actions (cognitive dissonance)
- Heart Rate
- Hormonal imbalance
- Being young and immature.
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