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Many studies have shown that mindfulness is an effective way for boosting our self-control.
Mindfulness doesn’t suppress or resist your thoughts and emotions. It just changes your perspective on them. You don’t judge your inner experiences (don’t evaluate whether your desires are good or bad).
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It’s your ability to resolve conflicts between your short-term desires and your long-term goals.
For example, successful self-control means sacrificing immediate pleasure (cookies and cakes) and choosing the delayed reward (healthy weight).
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People that are great at self-control don't have to make more effort. Instead, they avoid effortful strategies and use easier ones.
In this way, they don’t tax and overwork their brains, and thus they are free to invest their effort into pursuing their goals, instead of fighting with...
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Research showed that self-control is ultimately limited by our biology. We can’t exercise effortful self-control indefinitely – the brain has to do regular maintenance to remain functional.
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Distractions cause cognitive load: they fill up your working memory. As a result, there’s less space for your long-term goals.
A distraction can be anything such as chatting with friends, listening to the radio or watching television.
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People who have high self-control aren’t missing out on enjoyment. Not being able to resist temptation and enjoying life are not the same things.
They tend to eat in a healthily way, exercise more, sleep better, drink less alcohol, smoke fewer cigarettes, achieve highe...
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... to prevent self-control failures. Research has shown that people who have developed a self-image around virtuous activities are more likely to identify and resolve self-control conflicts.
For these people, indulging incurs a cost to their self-image – it contradicts th...
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Use a ‘commitment contract’. This is a way to impose costs on self-control failure.
For example, you sign a contract with a friend or a company and place a financial deposit. You only get your deposit back if you meet certain criteria after an agreed-on period of time. For instanc...
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Self-control has two components:
Self-control plays a key role in our lives, keeping us sane and alive, as we don’t give in to t...
When you smell rotting garbage or experience physical pain, your answer is “This is uncomfortable. You are bad.” To the Stoics, this is not ideal. Instead, try to be objective and quiet your inner discourse with the world. See things only as they are, and resist the temptation to add your own tho...
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