Self-control is the ability to regulate and change your responses to avoid undesirable behaviours, and increase desirable ones, and to achieve long-term goals. Research has shown that possessing self-control is important for health and well-being.1
Common goals such as exercising regularly, eating healthy, not procrastinating, giving up bad habits, and saving money are just a few of the worthwhile ambitions that people believe requires self-control.
This article discusses on how self-control is defined, and why it’s important, and some of the health benefits of having self-control. It also covers on how to improve yourself and your ability to manage your behaviour and resist temptation.
What Is Self-Control?
People use a variety of terms for self-control, this includes determination, discipline, willpower, and fortitude.
Psychologists typically define self-control as:
The ability to control ones behaviours to avoid temptations so they can achieve goals
The ability to delay gratification and resist any unwanted urges
A limited resource that can be depleted
Still, some researchers believe that self-control is partly determined by genetics, with some just born better at it than others.
Importance of Self-Control
How important is self-control in your day-to-day life? The 2011 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 was keeping them from reaching their goals. 4 The majority of people surveyed (71%) believed that self-control can be both learned and advanced.
Researchers have found that people who have better self-control tend to be healthier and happier, both in the short-term and long-term.5
In one influential 2005 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.6
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
Delaying Gratification
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 behaviour by delaying the gratification of their urges.
For instance, someone who wants to attend an expensive concert might avoid splurging 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.
Delaying gratification involves putting off short-term desires in favour of long-term rewards. Researchers have found that the ability to delay gratification is important not only for attaining goals but also for well-being and overall success in life.
The “Hot-and-Cool” System
Based on his research, there’s a method called the “hot-and-cool” system to explain the ability to delay gratification. The hot system refers to the part of a person’s willpower that is emotional or impulsive, and it urges us to act upon our desires. When this system takes over, we may give in to our momentary desires and act rashly without considering the potential long-term effects.8
The cool system is the part of our willpower that is rational, thoughtful, and enables us to consider the consequences of our actions to resist our impulses. The cool system helps us look for ways to distract us from our urges and find more appropriate ways to deal with our desires.
Health Benefits of Self-Control
Self-control is also important for maintaining healthy behaviours. What you eat for breakfast, how often you work out, and whether you have a consistent sleep schedule are all decisions that can be impacted by your levels of self-control and have the potential to affect your health.
Researchers have found that self-control can have several 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:1
Airflow obstruction
Elevated inflammation
Metabolic abnormalities
Periodontal disease
Sexually transmitted infections
Substance dependence or addiction to tobacco, alcohol, or cannabis
While self-control is critical for maintaining healthy behaviours, some experts believe that overemphasizing the importance of willpower can be damaging.
The belief that self-control alone can help people reach their goals can lead people to blame themselves when their health is influenced by other factors beyond their control. It may also lead to feelings of helplessness where people feel that they cannot do anything to change their current situation. As a result, people might give up quickly or simply stop trying in the face of obstacles.
Motivation and Monitoring
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:11
There needs to be a clear goal and the motivation to change. Having an unclear or overly general goal (such as getting stronger) and not the motivation can lead to failure. You are more likely to achieve a concreate goal (like bench-pressing 150 pounds) with specific motivation.
You need to keep track of your actions toward this achievement of your goal. Simply put setting the goal is not enough. You also need to monitor your behaviour each day to ensure that you are doing the things that need you want to be done for you to reach your goal.
You need to have the willpower. Being able to control your behaviour is an important part of achieving any goal. Fortunately, research suggests that there are steps people can take to make the most of their available willpower.
Tips to Improve Self-Control
While research suggests self-control has its limitations, psychologists have also found that it can be strengthened with certain strategies.2
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 behaviour, 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 now.
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 can improve willpower even in situations where people have experienced the effects of ego depletion.2
For example, if you are trying to reduce your sugar intake and you have a hard time controlling those late afternoon snack attacks, 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 behaviours that require you to exert self-control will improve your willpower over time.9 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.
Focus on One Goal at a Time
Setting a lot of goals at once (such as making a list of New Year’s resolutions) is usually an ineffective approach. Depleting your willpower in one area can reduce self-control in other areas. It is best to choose one specific goal and focus your energy on it.5
Once you turn the behaviours needed to reach a goal into habits, you will not need to devote as much effort toward maintaining them. You can then use your resources to achieve other goals.
Meditate
Meditation is a great way to strengthen your self-control muscle. If you’re new to meditation, mindfulness meditation is a good place to start learning. Such as, how to be more self-aware so you can better resist temptations. This technique can also help you learn to slow your thoughts, which help with controlling any gut impulses getting in the way of your self-control.
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Remind Yourself of the Consequences
Just like self-control can help you achieve your goals and improve your physical and mental health, a lack of self-control can have disadvantages on your self-esteem, education, career, finances, relationships, and overall health and well-being. Being mindful of these consequences can help you stay motivated as you work to control your self-control.
