The science of self-control and self-discipline: how to use rewards, commitments, self-affirmation, adjust values, fight the unconscious and more… Self-control is vital to our success, but often fails. Here are 12 techniques that are based on psychological research to boost your self- control.

Respect low self-control

Self-control is a limited resource. Exercising it has clear physiological effects, like lower glucose levels.

  • When you’ve been tightly controlling yourself, the tank is low and you become more likely to give in to temptation. Psychologists call this “ego-depletion.”
  • Recognize when your levels are low and make sure you find a way to avoid temptation during those times

Adjust values

Change how you value both goals and temptations

Self-affirmation for self-control

Reaffirm your core values

  • Think about core values that you believe in and apply these to your willpower to avoid a bad habit.
  • This helps top-up your willpower when it has been depleted, just as family, creativity, and family are all core values.

Feeling grateful boosts self-control

People who cultivate gratitude towards everyday events are also more patient.

Fight the unconscious

Our unconscious is always ready to undermine our best intentions

  • Try to keep away from temptations-both physically and mentally-and stay close to things that promote your goals
  • Do not test your self-control if you can avoid it
  • Each unconsciously activates the associated behavior

Last word on self-control

If we give in to temptation just this once, we’ll come back stronger afterwards

Adjust expectations

Be optimistic about your ability to avoid temptations and boost self-control.

Use emotions for self-discipline

One way to avoid temptations and boost self-control is by cooling down the emotions associated with them.

  • Think about the positive emotional aspects of achieving the goal, such as pride or excitement, to increase your desire to achieve the goal.

Pre-commit for self-control

Make the decision before you’re in the tempting situation

Penalties for lack of self-control

Not only should we promise ourselves a reward for good behavior, we should also give ourselves a penalty for bad behaviour.

Think abstract for self-discipline

Self-affirmations work because they make us think in the abstract

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