SELF CONTROL

WHAT IS SELF CONTROL

People use a variety of terms for self-control, including discipline, determination, grit, willpower, and fortitude.

Psychologists typically define self-control as:

The ability to control behaviors in order to avoid temptations and to achieve goals

The ability to delay gratification and resist unwanted behaviors or urges

A limited resource that can be depleted

Still, some researchers believe that self-control is partly determined by genetics, with some just born better at it than others.

IMPORTANCE OF SELF CONTROL

Self-control and achievement

Being high in controlling our desires and impulses is important in achieving the goals we set for ourselves. While it is reasonable to assume that those higher in self-control would have higher grades, research has in fact found self-control to outdo even intelligence in predicting good academic performance. This is mostly because young people high in self-control spend more time doing their homework, have higher school attendance, focus in class more, and have higher grades

Self-control and well-being

Self-regulatory skills also predict reduced stress and increased well being. Hoffman et al. (2014) found that people with more self-control feel happier and are gladder about their life. This is partly because of lower emotional distress and avoiding difficult emotional conflict that comes with giving in to tempting impulses.

Emotional awareness is key in this process. Self-control doesn’t entail disregarding emotional responses, but on the other hand depends on the information provided by emotional awareness, including identifying our emotions as well as understanding why we feel the way we feel. This awareness has been found to be associated with depression and well-being both directly and indirectly, by promoting emotion regulation and self-control

HEALTH BENEFITS

Self-control is also important for maintaining healthy behaviors. What you eat for breakfast, how often you work out, and whether you have a consistent sleep schedule are all decisions that can be impacted by your levels of self-control and have the potential to affect your health.

Researchers have found that self-control can have a number of potential influences on health and well-being. One longitudinal study found that adults who had greater self-control in childhood were less likely to have:

Substance dependence or addiction to tobacco, alcohol, or cannabis

Sexually transmitted infections

Elevated inflammation

Periodontal disease

Airflow obstruction

Metabolic abnormalities

The belief that self-control alone can help us reach our goals can lead to people blaming themselves when their health is influenced by factors beyond their control. It may also lead to feelings of learned helplessness where people feel that they cannot do anything to change a situation

While research suggests self-control has its limitations, psychologists have also found that it can be strengthened with certain strategies:

AVOID TEMPTATION

This is an effective way of making the most of your available self-control. Avoiding temptation ensures that you do not "use up" your available self-control before it is really needed. Whether it's the desire to eat, drink, spend, or indulge in some other undesired behavior, one way to avoid temptation is to find a healthy distraction. Go for a walk, call a friend, throw in a load of laundry, or do whatever it takes to get your mind off the thing that is tempting you at the moment.

PLAN AHEAD

Consider possible situations that might break your resolve. If you are faced with temptation, what actions will you take to avoid giving in? Research has found that planning ahead can improve willpower even in situations where people have experienced the effects of ego depletion.

For example, if you are trying to reduce your sugar intake and you have a hard time controlling those late afternoon snack attacks, eat a well-balanced lunch packed with plenty of fiber, protein, and whole grains that will keep you full longer.

PRACTICE USING SELF CONTROL

While your control might become depleted in the short-term, regularly engaging in behaviors that require you to exert self-control will improve your willpower over time. 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.

FOCUS ON ONE GOAL AT A TIME

Setting a lot of goals at once is usually an ineffective approach. Depleting your willpower in one area can reduce self-control in other areas. It is best to choose one specific goal and focus your energy on it. Once you turn the behaviors needed to reach a goal into habits, you will not need to devote as much effort toward maintaining them. You can then use your resources to achieve other goals.

MEDITATE

Meditation is a great way to strengthen your self-control muscle. If you're new to meditation, mindfulness meditation is a great place to start learning how to be more self-aware so you can better resist temptations. This technique can also help you learn to slow your thoughts, which can help you control any gut impulses getting in the way of your self-control.

Written by: Divine James

Credit: www.verywellmind.com