In our previous discussion on self-discipline, we delved into the fundamental aspect of cultivating willpower and staying committed to long-term goals. Today, let's explore another crucial component of personal development: self-control. While self-discipline and self-control are often used interchangeably, they represent distinct yet complementary elements of our psychological toolkit.
Self-discipline primarily revolves around setting goals, establishing routines, and adhering to them despite distractions or temptations. It's about harnessing the power of motivation to stay on track and achieve desired outcomes. On the other hand, self-control focuses on managing impulses and regulating behaviours at the moment, particularly when faced with immediate gratification or distractions that threaten to derail our progress. In other words, a person with strong self-control is more likely to resist impulsive actions and effectively regulate their emotions and behaviours.
Imagine you're on a journey towards a healthier lifestyle. Self-discipline would involve creating a workout schedule, meal planning, and sticking to it consistently over time. However, when faced with the temptation of indulging in unhealthy snacks or skipping a workout for instant relaxation, it's your self-control that kicks in to resist those impulses and stay aligned with your long-term goals.
Before we go on, let’s touch on the three different forms of self-control, each playing a vital role in how we manage our daily lives:
Impulse Control: This involves managing sudden urges or impulses. For instance, someone struggling with impulse control might act without considering the consequences beforehand. This may include impulsive actions such as speaking out of turn in social settings or purchasing items you're trying to avoid. By pausing to consider consequences before acting, you can cultivate enhanced impulse control over time.
Emotional Control: This deals with regulating our emotional reactions. People with difficulties in emotional control might find it hard to manage strong feelings, leading to overreactions or prolonged negative moods. Engage in mindfulness practices to observe and regulate emotions effectively. Techniques like controlled breathing, visualisation, and positive self-talk can aid in maintaining emotional balance amidst challenges.
Movement Control: This refers to the ability to manage body movements, which may be helpful in activities such as sports and stage performances. Incorporate mindfulness techniques to enhance coordination and precision in movement. Focus on exercises promoting balance, agility, and fluidity to optimise performance and minimise errors.
But why is self-control essential in managing impulses and maintaining focus, especially in today's world?
A study by the American Psychological Association revealed that 27% of respondents believed a lack of self-control hindered their goal achievement. However, the majority (71%) agreed that self-control can be developed and strengthened.
Research also shows that individuals with better self-control tend to lead healthier and happier lives, both in the short and long term.
An experiment also found that self-control is associated with academic success.
Long-term studies have associated childhood self-control with improved adult health outcomes, including cardiovascular, respiratory, and dental health, as well as better financial stability.
In the blog post on self-discipline, we provided a step-by-step guide to reclaiming your routine. We will extend on this here by suggesting four more strategies to strengthen self-control.
Remove Temptations: Studies have revealed that self-control is a finite resource. By steering clear of temptations, you save your self-control reservoir for when it is truly necessary. When faced with the urge to eat, drink, or spend, replace these impulses with healthy activities like taking a walk, chatting with a friend, or tackling household chores. It may help to shift your focus away from the temptations.
Plan Ahead: Anticipate situations that may challenge your determination. If you are tempted, what can you do to stay on track? For instance, if you struggle with sugary snacks in the afternoon, plan a lunch rich in fibre, protein, and whole grains to curb cravings and sustain energy levels.
One Thing at a Time: Avoid spreading yourself thin by pursuing numerous goals simultaneously. Concentrate your efforts on one specific objective to maximise effectiveness. Once behaviours become habitual, you can redirect your energy towards new goals.
Practise Self-Control:Â Consistent practice strengthens your self-control over time. Train yourself to delay immediate gratification by setting small goals and gradually increasing the delay period. This technique builds resilience against impulsive behaviours and fosters the ability to resist temptations in favour of long-term rewards. Self-control is like a muscle; while exertion may initially fatigue it, regular exercise enhances its strength.
By incorporating these techniques into your daily routine and remaining committed to personal growth, you can cultivate greater self-control and navigate life's challenges with greater resilience and determination. Remember that building self-control is a gradual process that requires patience, perseverance, and self-compassion. With dedication and practice, you can unlock your full potential and lead a more fulfilling life that aligns with your purpose.
For additional assistance and guidance with enhancing self-discipline and self-control, contact us at The Open Mind Institute, we're here to help!
Xin Yi Ng (Michelle)
Research & Development Lead