Self-Control Exercises Handout

Importance of self-control

Self-control has been noted as the main source that is responsible for an individual being able to practice effective self-regulation as well as uphold a healthy physical and mental state (Milyavskaya & Inzlicht, 2017). Self-discipline often includes engaging in behaviors that allow an individual to stop themselves from immediately acting upon their urges.

Self-control is often also regarded as an important factor in goal-attainment. According to Milyavskaya and Inzlicht (2017) individuals who are able to control their impulses when it comes to goals are more likely to succeed on journey. For example, a student who is able to resist urges such as binge watching a TV show and instead, study for their exam, may be more likely to succeed within their academic goals.

There are several factors that may contribute to an individual's inability to practice self-discipline. Individuals who do not have a supportive circle around them may have a more difficult time practicing self-control and therefore struggle to have a high self-control. This may be due to there being too many instances where the individual cannot say no, ultimately undermining their goals.

Possible consequences of not being able to resist temptation:

• Health issues
• Interpersonal relationship strain
• Financial issues
• Low academic performance
• Emotional dysregulation
• Ego depletion

5 examples of self-control exercises

There are various exercises that can support developing long-lasting and robust habits that can contribute to battling self-control failure. Here are a few simple self-discipline activities that individuals can engage in to support their self-discipline goals:

Temptation bundling

Temptation bundling is an exercise that can be used for the development of self control. This exercise allows individuals to pair an activity they may not want to do; with something they enjoy. Put simply, individuals engage with activities they want whilst doing things they should (Kirgios et al., 2020). For example, someone who wants to take up going to the gym may also enjoy watching a specific TV show. In this case, the client would watch that program at the gym whilst they exercise. Temptation bundling has been found to have a high success rate. In their study, Kirgios et al. (2020) found that providing participants with an audiobook increased weekly visits to the gym by 10-14%.

Mindful breathing

The practice of mindfulness has long been found to be helpful in other therapy goals. Mindful breathing can be implemented for those who are in the process of building self-discipline. By taking a few moments each day to practice mindful breathing, individuals can focus on their breath, manage impulses and increase awareness. Individuals who may find it difficult to practice self control may too easily give in to impulsive thoughts and actions. By taking a moment of regular meditation before making decisions, individuals may be more included to think the activity through.

Delayed gratification

Another way that individuals may enhance their self-control skills is through delayed gratification. Estimated results from a study conducted by Gschwandtner et al. (2021) show that when an individual has the ability to delay gratification, it can significantly fewer addictive behaviors that impact their well-being. An example of delayed gratification is studying for an exam instead of going out with friends. In this scenario, socialization with friends is the instant gratification, where dedicating time to studying for an exam will help the individual to do better in the long run with better grades and a greater sense of achievement.

Habit stacking

Habit stacking is another way that individuals can implement more healthy habits into their lifestyle to improve self-discipline. In this strategy, individuals will place a healthy and proactive habit on top of one task they may already have. For example, individuals who typically drink a morning coffee may choose to habit stack this activity by also saying a few daily gratitude during this time. This exercise can help those who may struggle with consistency since there is already a habit taking place.

Journaling

Finally, journaling can support increased self-awareness and support emotional control. The great thing about choosing journaling as a self-control activity is that it can take place at any time of the day. An individual may choose to wake up 5 minutes earlier to complete an affirmation for the day entry, or they may choose to spend time during the evening wind down to complete an entry. Journaling can also serve as a reminder to individuals about what they are working on and why. Taking time to reflect on their day can also support their overall goals and help develop more self-control.

How does our Self-Control Exercises Handout work?

Here's how to use our Self-Control Exercises Handout:

Step 1: Access this template

You can access this Self-Control Exercises Handout by clicking "Use Template". You can also access a PDF version by clicking "Download". From here you can choose to use this handout online or distribute it to your clients.

Step 2: Work with your clients

You can choose how to implement this handout. Whether you think it will be beneficial for your client, or if you simply want to use it in your clinic. You can use this handout to work with clients in order to reach their mental health goals.

Step 3: Distribute to your clients

You can also distribute this quick reference handout to your clients at your discretion. It may be used as a reference for them while they're not in sessions. Remember to answer any questions that may arise from clients.

Benefits of using this handout

There are various benefits of using this handout in your clinic:

Structuring self-control skills

This handout supports an individual's ability to visualize their goals. Implementing healthy habits can feel like a daunting task when there is no clear road map. This handout supports individuals by offering a few small activities that they can use when they feel like they need support.

Goal progress

This handout can also serve as a goal progress document. Individuals who may find it hard to utilize self-regulation skills may find this handout helpful when they are trying to have more self-discipline. This way, individuals can track their ability to engage with each exercise.

Accessibility

Having a specific handout for an issue that might be persistent within an individual's life is a valuable recourse. Individuals who may be struggling with this issue can utilize this handout as a quick reference when they feel they need to practice self-control exercises. Having available resources outside of the therapy session may support further growth.

References

Gschwandtner, A., Jewell, S., & Kambhampati, U. S. (2021). Lifestyle and Life Satisfaction: The Role of Delayed Gratification. Journal of Happiness Studies. https://doi.org/10.1007/s10902-021-00440-y

Kirgios, E. L., Mandel, G. H., Park, Y., Milkman, K. L., Gromet, D. M., Kay, J. S., & Duckworth, A. L. (2020). Teaching temptation bundling to boost exercise: A field experiment. Organizational Behavior and Human Decision Processes, 161, 20–35. https://doi.org/10.1016/j.obhdp.2020.09.003

Milyavskaya, M., & Inzlicht, M. (2017). What’s So Great About Self-Control? Examining the Importance of Effortful Self-Control and Temptation in Predicting Real-Life Depletion and Goal Attainment. Social Psychological and Personality Science, 8(6), 603–611.