Increase Self-control With 3 Methods Suggested By Science

Sticking to the schedule when working towards a goal is extremely complicated. If there is one element that unites all people, in fact, it is precisely the difficulty of being constant. This is why increasing self-control is a really important task for which you must take full responsibility.

The problem is that the path to a goal is often hampered by conflicting motives. For example, one part of us would like to lose weight while the other loves to eat. Pursuing a goal and resisting temptation in the meantime becomes extremely difficult.

The same happens for many other things: we would like to learn something new (a skill, a language, etc.), but then we don’t find the time to dedicate ourselves to it  (need to reduce free time, get up early, etc.).

Increase self-control

Self-control is the ability of humans to subdue their impulses, emotions and behaviors in order to achieve long-term goals. Exercising self-control allows you to direct your attention to achieving all kinds of results.

There are many methods to improve self-control and increase willpower. Below we propose those that have been corroborated by science.

Keep stress under control

One of the reasons we lose self-control and see our willpower crumble is because we feel “forced” to do something, as if that imposition came from outside. For this reason, feeling free and responsible for one’s actions is the basis of self-control.

In fact, research shows that people react better, and are better able to cope with stress, when they feel they are in control. If you think things are out of your control, they probably will be.

We also know that stress can alter brain chemistry, compromising self-control when making a choice. According to a study, immediate reward attributes have more influence on decisions after stress.

Scientists found that individuals subjected to a choice between different food options after undergoing stressful treatment tended to bypass the taste attributes of food and were more likely to choose unhealthy food than less stressed people.

The effects of stress

Researchers have found that the effects of stress are also visible in the brain. The brains of the stressed participants showed patterns of altered connectivity between the various areas. This reduced their ability to exercise self-control over food choices.

Only a few of these changes were associated with cortisol, a hormone commonly associated with stress.

Research also shows that moderate levels of stress can affect self-control. The researchers stress its importance, as moderate stressors are much more frequent than extreme ones and, therefore, will have a greater influence on self-control decisions of a large portion of the population.

For this it is necessary to find suitable tools and strategies to manage and regulate stress. In this sense, stopping and breathing deeply when overwhelmed or temptation arises is a great way to control stress levels and improve willpower.

Eating properly, exercising, or meditating are also helpful.

Follow a strategy

According to a study published in the Journal of Personality and Social Psychology , self-affirmation facilitates self-control when this resource is depleted. Self-affirmation enhances self-control by promoting higher (versus lower) levels of mind building.

Self-affirmation, therefore, is a promising mental strategy, which reduces the chances of failure of self-control.

An example is the difference between saying to yourself “I can’t” and “not”. It has been shown that regaining control of the situation using the phrase “I don’t have” helps us much more to follow a plan and to break away from bad habits.

Whenever you say to yourself “I can’t,” you create a feedback loop – a reminder of your limitations. Using this term indicates that you are forcing yourself to do something you don’t feel like doing. Rather, try to say “no” instead of punishing yourself by telling yourself that you can’t.

Practice mindfulness

Full consciousness meditation, or mindfulness, has been shown to improve a wide range of skills related to self-control and willpower, including attention, concentration, stress management, impulse control, and self-awareness.

Meditation changes both the function and structure of the brain to support self-control. It takes eight weeks of a short daily meditation practice to get it.

Other studies have found that meditation is very useful for increasing self-control in the treatment of addictions or bad habits (such as quitting smoking) or for achieving personal improvements such as losing weight.