How to Improve Your Self-Control

Self-control is the ability to regulate and alter your responses to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals. Research has shown that possessing self-control can be important for health and well-being.

Psychologists typically define self-control as:

• The ability to control behaviors to avoid temptations and achieve goals
• The ability to delay gratification and resist unwanted behaviors or urges
• A limited resource that can be depleted

People use various terms for self-control, including discipline, determination, grit, willpower, and fortitude. Some researchers believe that self-control is partly determined by genetics, but it is also a skill you can strengthen with practice.

Self-control is one aspect of executive function, a set of abilities that helps people to plan, monitor, and achieve their goals. People with attention-deficit attention disorder (ADHD) often have characteristics linked to problems with executive function.

This article discusses how self-control is defined, why it is important, and some of the health benefits of having self-control. It also covers how to improve yourself and your ability to manage your behavior and resist temptation.

Types of Self-Control

There are three primary types of self-control:

• Impulse control refers to the ability to manage urges and impulses. People who struggle with impulse control may act first without thinking about the consequences of their actions.
• Emotional control refers to the ability to regulate emotional responses. Someone who struggles with emotional control may find it hard to manage strong emotions. They may overreact, experience lasting bad moods, and get overwhelmed by the intensity of their feelings.
• Movement control refers to the ability to control how and when the body moves. A person who has difficulty with movement control may experience restlessness and find it difficult to remain still.

A self-controlled person exhibits a great deal of willpower and personal control. They don't act impulsively and can regulate their emotions and actions effectively.

Importance of Self-Control

How important is self-control in your day-to-day life? A Stress in America survey conducted by the American Psychological Association (APA) found that 27% of respondents identified a lack of willpower as the primary factor keeping them from reaching their goals. The majority of people surveyed (71%) believed that self-control can be both learned and strengthened.

In one influential experiment, 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.

The benefits of self-control are not limited to academic performance. One long-term health study found that high levels of self-control during childhood predicted greater cardiovascular, respiratory, and dental health in adulthood, as well as improved financial status.

Examples of Self-Control

Setting goals to exercise regularly, eat a balanced diet, be more productive, give up bad habits, and save money are just a few actions requiring self-control. More examples of self-control include:

• Avoiding social media when you are at work so that it doesn't hurt your productivity
• Not purchasing something you want because you are trying to stick to a budget
• Skipping sweet treats because you are trying to reduce your sugar intake
• Managing your emotional response when someone does something that makes you feel angry or upset
  

Delaying Gratification

The ability to delay gratification, or to wait to get what you want, is an important part of self-control. People are often able to control their behavior by delaying the gratification of their urges.

For instance, someone who wants to attend an expensive concert might avoid spending their money on weekend shopping trips. They want to have fun, but they know that by waiting and saving their money, they can afford the exhilarating concert instead of the everyday mall trip.

Delaying gratification involves putting off short-term desires in favor of long-term rewards. Researchers have found that the ability to delay gratification is important not only for attaining goals but also for well-being and overall success in life.

The Marshmallow Test

The psychologist Walter Mischel conducted a series of well-known experiments during the 1960s and 1970s that investigated the importance of delayed gratification. In these experiments, children were offered a choice: They could choose to eat one treat right away (usually a cookie or a marshmallow), or they could wait a brief period of time in order to get two treats.

At this point, the researcher would leave the child alone in a room with a single treat. Not surprisingly, many of the kids chose to eat the single treat the moment the experimenters left the room. However, some of the kids were able to wait for the second treat.

However, it has since been shown (through present-day studies that included a much wider array of test subjects than the very limited pool in the initial experiment) that a child's ability to delay gratification in this way is directly connected to their socioeconomic circumstances; that is, that if a child is experiencing poverty, neglect, or hunger at home, they are more likely to eat the marshmallow, as they've learned from experience that more food may not be coming.

The "Hot-and-Cool" System

Based on his research, Mischel proposed what he referred to as a "hot-and-cool" system to explain the ability to delay gratification. The hot system refers to the part of our willpower that is emotional and impulsive and urges us to act upon our desires. When this system takes over, we may give in to our momentary desires and act rashly without considering the potential long-term effects.

The cool system is the part of our willpower that is rational and thoughtful and enables us to consider the consequences of our actions in order to resist our impulses. The cool system helps us look for ways to distract us from our urges and find more appropriate ways to deal with our desires.

Ego Depletion

Research has found that self-control is a limited resource. In the long term, exercising self-control tends to strengthen it. Practicing self-control allows you to improve it over time. However, self-control in the short term is limited.

Psychologists refer to this tendency as ego depletion. This happens when people use up their reservoir of willpower on one task, making them unable to muster any self-control to complete the next task.

Health Benefits of Self-Control

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 affected by your levels of self-control.

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:

• Airflow obstruction
• Elevated inflammation
• Metabolic abnormalities
• Periodontal disease
  
• Sexually transmitted infections
• Substance dependence or addiction to tobacco, alcohol, or cannabis
  

The belief that self-control alone can help us reach our goals can lead people to blame themselves when their health is influenced by factors beyond their control. It may also lead to feelings of learned helplessness. If people feel that they cannot do anything to change a situation, they may give up quickly or simply stop trying in the face of obstacles.

Motivation and Monitoring

According to psychologist and researcher Roy Baumeister, lack of willpower is not the only factor that affects goal attainment. If you are working toward a goal, three critical components must be present:

• There needs to be a clear goal and the motivation to change. Having an unclear or overly general goal (such as "getting stronger") and insufficient motivation can lead to failure. You are more likely to achieve a clearly defined goal (like bench-pressing 150 pounds) with a specific motivation.
• You need to track your actions toward the achievement of the goal. Simply setting the goal is not enough. You need to monitor your behavior each day to ensure that you are doing the things that need to be done in order to reach your goal.
• You need to have willpower. Being able to control your behavior is a critical part of achieving any goal. Fortunately, research suggests that there are steps people can take in order to make the most of their available willpower.

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How to Improve Self-Control

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.

Go for a walk, call a friend, throw in a load of laundry, or do whatever it takes to get your mind off whatever 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 late afternoon hunger pangs, 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 (such as making a list of several New Year's resolutions) 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 work on 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 the gut impulses that can get in the way of your self-control.

Remind Yourself of the Consequences

Just like self-control can help you achieve your goals and improve your physical and mental health, a lack of self-control can have adverse effects on your self-esteem, education, career, finances, relationships, and overall health and well-being. Reminding yourself of these consequences can help you stay motivated as you work to increase your self-control.

Summary

Self-control refers to your ability to manage your behavior in order to achieve goals, improve positive outcomes, and avoid negative consequences. Self-control is an important skill that allows us to regulate behavior, and it is vital for attaining goals While self-control is a limited resource, there are things that you can do to improve and strengthen your willpower over time.

A Word From Verywell

Having good self-control can mean a number of benefits, including better academic success, better health, and greater success in life. If you are struggling with self-control, there are steps you can take to get better at managing your impulses, delaying gratification, and regulating your actions in order to achieve your goals.