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Self-control—or the ability to manage one's impulses, emotions, and behaviors to achieve long-term goals—is what separates humans from the rest of the animal kingdom. Self-control is primarily ...
- The idea of self-control as a stable trait isn’t always true. A person's level of self-control tends to wax and wane over the course of a day, sugg...
- Always avoid situations where you know you will confront temptation . For instance, if you’re tempted to eat junk food, stay away from fast-food re...
- Self-control is not about self-deprivation, and it’s certainly not about punishment . But it is often about redefining what is pleasurable to you t...
- In the early 1970s, psychologist Walter Mischel conducted what is now known as the marshmallow test; he found that children who, left alone in a ro...
- The famous test may not actually reflect self-control, which is a challenge to the long-held notion that the test does just that. There’s a temptat...
- A person who thinks that self-control is a limited resource will be more likely to give in to temptations. Plus, when we perceive a task as effortf...
- Whether the temptation is drugs, food, or scrolling through Twitter instead of working, everyone has domains of life in which they wish they could...
- Practicing good habits is more impactful than having strong willpower. People who have better self-control rely on good habits more than willpower,...
- People who think about “why” they do something are able to exert greater self-control and persist longer at a task than those who think about “how”...
Self-control affects our health, finances, intellect, self-esteem, and interpersonal relationships. Though the capacity to govern ourselves in accordance with our values and long-term goals doesn’t always come easily and, for some of us, can feel nearly impossible, it is possible to improve.
- Overview
- Types of Self-Control
- Importance of Self-Control
- Examples of Self-Control
- Delaying Gratification
- Ego Depletion
- Health Benefits of Self-Control
- Motivation and Monitoring
- How to Improve Self-Control
- Summary
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.
The Nature vs. Nurture Debate
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.
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.
Researchers have found that people who have better self-control tend to be healthier and happier, both in the short term and in the long term.
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.
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
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.
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.
Focusing all of your self-control on one goal makes it more difficult to exercise your self-control on subsequent tasks throughout your day.
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
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.
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 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. The classic games "red light, green light" or "freeze dance" can help children practice self-control from an early age.
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 stren...
One’s capacity for self-control appears to be persistent. Children with better self-control as preschoolers tend to have better self-control as adults. Individuals with low self-control show differing brain patterns when presented with tempting stimuli. Willpower can be compared to a muscle that becomes fatigued with overuse.
Oct 5, 2021 · Effective self-control has been linked to success in academics and occupations, as well as social wellness. Good mental and physical health, reduction in crime, and longer life spans are also linked to self-control. Self-control serves as an executive function necessary for individual goal attainment.
Jun 10, 2024 · Self-regulation, or the extent of an individual’s ability to influence or control his or her own emotions and impulses, is a vital piece of emotional intelligence, and it’s easy to see why: Can you imagine someone with high levels of self-awareness, intrinsic motivation, empathy, and social skills who inexplicably has little to no control over his or her own impulses and is driven by ...
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Aug 8, 2024 · In essence, it's a type of self-control or emotion regulation. Negative emotions are disruptive. They can interfere with your happiness, productivity, and relationships. While you can't always avoid negative feelings, you can change the way you react to them. Self-regulation draws upon: emotional stability; self-discipline
