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
