With New Year’s Resolutions upon us, we all have goals we want to accomplish. For many of us, we also know there tends to be a gap between what we intend or set out to do and what we actually end up doing. Whether this is eating healthier, getting to the gym more frequently, why do we struggle to maintain these goals? A big problem is self-control. It’s hard to exert sufficient control over yourself when it’s time to hit the gym after work, shut off the alarm and get ready in the morning, and refrain from ordering that donut with your morning coffee.
However, self-control is something you can increase, and there are scientifically-proven ways to do so.
1. Avoid Temptation – Look for ways to avoid temptation (e.g. making coffee at home and avoiding the shop you normally stop in with the delicious looking donuts; creating a new route home that makes you pass your gym). It’s much harder to say no to temptations when you’re looking right at them. The best way to avoid temptation is to avoid it.
2. Jump Rope for Ten Minutes – Research shows that a ten-minute workout increase self-control. After a quick workout, your brain gets a blood-flow boost that delivers extra oxygen to the prefrontal cortex. The prefrontal cortex is responsible for higher-level functioning (e.g. taking actions that will allow you to achieve your goals). Therefore, when you need to exert self-control, get a quick workout in. Thinking of going to that party you know your ex will be at? Do a quick workout and then think about the best decision.
3. Make New Friends – Spend time with people who have a lot of self-control! As the saying goes, “Birds of a feather flock together”, so if you want to increase your self- control, hang with others who have a lot of willpower. Research shows that those with low self-control pick-up self-control cues from others; these individuals are able to avoid temptation by spending time with those who have high self-control
4. Play the “What-If” Game – Plan how you will respond to stimuli that could push you toward temptation. Ask yourself what you will do if you are exposed to something tempting and then formulate a plan for what you will do when that situation arises. Having a Plan B and preparing beforehand will help you increase self-control and self-esteem.
5. Be Kind to Yourself – If you cheat on a diet or forget to hit the gym one day be gentle with yourself and move on. Kindness goes a long way even with yourself. Rather than beating yourself down, build yourself up to stick to your goal the next time you aim for it. Your level of self-control determines how successful you are in achieving your goals. Self-control impacts your self-esteem so if you follow through on what you say you’re going to do you’ll feel good about yourself.