SELF-CONTROL
"No man is free who is not master of himself." Epictetus
Self-control is the ability to manage our emotions, thoughts, and actions when faced with strong feelings, distractions, or tempting choices. It gives us the ability to pause between an impulse and our response, allowing us to make a decision that better supports our objective. For example:
We want to save money, but we resist buying something we don't need.
We feel angry, but instead of yelling, we choose to respond calmly.
We want to stay healthy, so we exercise even when we'd rather stay in bed.
We avoid checking our phone while studying so we can stay focused.
Self-control doesn't mean suppressing every desire or being perfect. Instead of relying on willpower alone, we can strengthen self-control by developing good habits, removing temptations, and planning ahead. Building self-control is like training a muscle, it becomes stronger with consistent practice and small, repeated acts of self-control can gradually make it easier for us to make better choices.
Remove temptations: Keep distracting or tempting things out of sight and out of reach.
Delay the urge: When we feel a sudden impulse, we can pause and wait a while.
Stay focused: We can continue working toward our goals even when distractions or difficulties arise.
WHAT IS SELF-CONTROL
To get started, step away from your office or home and find a place where stress is minimal.
Take a pen and paper and write down your thoughts.
Start by listening to the audio session, then watch the short video(s).
PREPARATION
GUIDED SESSION
Use headphones for optimal sound
Self-Control is a Powerful Discipline
Temptation and Self-Control. Faruk Gul. Et.al. Econometrica. V. 69, Issue 6. P. 1403-1435. Nov. 2001.
The significance of self-control. Angela L. Duckworth, et.al. 108 (7) 2639-2640. Feb 2011.
Unpacking Self-Control. Angela L Duckworth, et.al. Child Development Perspectives. V. 9, Issue 1. P. 32–37. March 2015.
On Integrating the Components of Self-Control. Hiroki P. Kotabe, et.al. Association for Psychological Science. V. 10, Issue 5. Sep. 2015.
Self-Control: Theory and Research. JOSEPH M. STRAYHORN JR. M.D. Journal of the American Academy of Child & Adolescent Psychiatry. V. 41, Issue 1. Pages 7-16. Jan 2002.
Building self-control strength: Practicing self-control leads to improved self-control performance. Mark Muraven. Journal of Experimental Social Psychology. V. 46, Issue 2. P. 465-468. March 2010.