Hey everyone and welcome to the Paths in life to day we going to learn How to Build Self‐Control now let’s begin.
#1. | Recognize impulsive thoughts when thinking.
When you are Having strategies to help you resist a temptation in the moment it will help you build self-control. You can Start by making a list of the behaviors you like or want, to control and. the situations that often trigger the behavior. That you don’t like at all you can start By recognizing the moments when you get the urge to act impulsively, you’ll be more equipped to create a delay between the urge and action.
#2. | You can Place time and restrictions, on the impulsive thoughts you are having.
When Creating space in your thinking it will help you reevaluate your actions on what you are doing from a more rational viewpoint. In this way, This will also help you learn how to create a delay in your actions instead of just acting upon your urges.
For example, if you are spending money on a product or shopping is one of the areas that you want to build self-control, then place a twenty-four-hour hold on any purchases before you buy anything. At the supermarket, write down in a small notebook you have on, what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s).
#3. | Try belly breathing, in and out.
This suggestion can come in such, a handy if you are trying to quit your self from smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, in other for you to focus on breathing from your belly. And then Remind yourself that a craving is just that, a craving, it is not a necessity. Than Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.
Also, Try to close your eyes and breathing in slowly through your nose. And Continue filling your lungs, fully expanding and your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.
#4. | Find a healthy way to distract your self.
When doing something, You may find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge.
Sometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend on you smart phone about something or someone.
#5. | Have a go-to activity you are having in life.
In many addition to momentary distractions, actively try to replace the behavior you want to control with a substantive alternative. You are having By giving yourself more time to take the decision, on what you are doing also, you can make a clearer, more empowered decision.
For instance, if you’re trying to stop spending money, on something you do not need you can go for a walk in a green space where you won’t even have the opportunity to shop. Or if you’re trying to control your self from overeating, a lot you can develop the habit of hitting the gym when the urge to overeat arises.
#6. | Be sure to Make a list of the habits or behaviors you want to control.
One day If people in your life have made suggestions about your habits, it is best to take those suggestions into consideration. Remember that true change comes from the inside so also listen to your intuition well and honor how you feel as well as feedback you are having to your self, and also you have received from people in your life. You have to be committed to making change and building self-control in order to truly change your behaviors you do not like to have.
Some examples might be smoking, eating, work habits, productivity, alcohol, controlling your temper, shopping or spending money, etc.
#7. | Choosing the main behavior from the list you’d like to control on a bad, habit you don’t like.
Different habits we do we do not like in changes, in this way we, all have areas of our life that could use more discipline and self-control, so remember to be easy on yourself. whenever, you are trying to change and take things slowly. also Look at your list and choose one thing you want to work on. Changing habits takes time, and building self-control takes effort. Honor your energy and set realistic goals for yourself that are achievable.
Remember that you’re only in control of your own behavior on what it is you are doing. while choosing. For instance, don’t choose something like “having a better relationship with my parents” since that requires effort from your parents as well. In other words what you should do is choose A goal such as “improving my communication habits with my parents” is better because it hinges on your behavior alone.
Also Be realistic about what kind of changes you can make in your life that will fit into your life, your time, and your ability. If you try to change everything at once, as ambitious as this may be, you can risk self-sabotaging your efforts and giving up.
#8. | Research the behavior you want to change.
Educate yourself as much as you can about your habits on how others have built self-control in similar situations. Ask friends or loved ones who have made similar changes in their lives. And also Do an internet search about the specific thing you are trying to change a habit that is bordering you in your life when doing so.
For example, if have an overeating or stress out behavior you have decided to change, in by finding books about impulsive eating (or binge eating) or stress and gather as many helpful strategies as you can about how to build self-control around eating And stress. Start a journal just for eating, and stress, for example, and write down or keep track of as many strategies as you come across. This gives you more options to try to discover what works for you.
#9. | Take an honest inventory of yourself when you do it.
Keep a personal journal, so you individualize your experience in enacting change. When you are Developing awareness about your own emotional triggers on what you do that cause impulsivity and lack of self-control will help you recognize the behavior. And your Nurturing awareness around your impulsive behaviors to words something you will help yourself feel more in control of yourself and can also help you make decisions about how you want to build self-control. In life It’s all about what feels right for you, and building self-control starts with awareness of why you sometimes feel impulsive. Behavior on the your habit you don’t like by
Staying with the example of binge eating, examine how you feel when you impulsively eat. Do you notice that you tend to binge eat when you are stressed? Maybe you binge eat to celebrate too. Do you find yourself binge eating when you feel anxious or sad?
#10. | Set realistic goals for yourself.
A part of failing with regard to developing self-control is in getting frustrated with yourself about something you do for not changing overnight or being able to quit a behavior you do not like. Like cold turkey. Will Set yourself up for success in your efforts by setting realistic goals and tapering away from the behavior you hate rather than stopping all at once.
If you’re building self-control around moving the right way on time or compulsive eating, for instance, don’t try switching to nothing but fruits and vegetables all at once because it’s too dramatic a change—not to mention unsustainable.
#11. | Mark your progress on the calendar.
Being there, to Always remember, the key is progress, not perfection. Keep a calendar specifically make a decision, and have a day when you dedicated to your efforts. When there are days that you felt you lacked self-control, and then mark it on your calendar, and journal about what preceded it that perhaps triggered your impulsivity. The more you become aware of yourself and your patterns, about your habit or behavior the easier it will be to see challenging times coming.
For example, maybe the holidays are a stressful time for you, and you notice yourself eating much more then normal just from the pressure of everything you have to do. Next year, you will know that the holidays are a time that self-control becomes difficult for you, and you can prepare yourself by beefing up the strategies you learned about while educating yourself about binge eating or any thing you have problems with about your behaviors, or habits you do not like.
#12. | Motivating yourself, to stop doing the things, you do not like.
The best way for you to Maintain the clear reasons for yourself is why you want to control your behavior and remind yourself of them continuously. Try to find your inner motivation in yourself and journal about it on paper or your book. Or You could also keep a list of reasons on a small piece of paper in your wallet, or program a reminder on your phone about your behaviors and habits.
For example, say you’re trying to develop self-control about smoking a cigarettes cessation. You could write down the cost of buying cigarettes, the effects on your health, the smell, caring for your teeth, etc. Also make a list of all the positives of quitting smoking, including having more money to spend on other things, whiter teeth, breathing easier, or whatever reasons you can think of that will motivate you to quit.
#13. | putting your self in a mood toChannel the energy into positive behaviors.
Be sure to Try to fold in a different behavior to replace the behavior you are trying your best to build self-control around. And Look at this process as a journey to find out what works for you and try not to get discouraged if a coping strategy you are having about self control. Do not quite resonate with and instead move on to something else. Caring for yourself will reinforce that you are actively trying to change and practice better self control.
For example, if you binge eat when you are stressed, start to explore other ways to manage your stress other than eating. Explore different relaxation techniques and replacement strategies, such as belly breathing, yoga, physical exercise, meditation, martial arts, or tai chi.
#14. | Develop yourself a new hobbies.
Doing something you love by Getting lost in a new found hobby such as cars, puzzles, motorcycles, sports, or painting—among countless others—can be a very wonderful distraction as you practice self-control. By doing this Part of changing behavior is replacing that behavior with something that is healthier a alternative and not vulnerable to impulsivity. For you in many ways
There are many resources on the web that you can access to get yourself started, such as Pinterest or social media groups where you can meet other people with similar interests.
#15. | Build yourself, up and take action.
By being Proactively, encourage yourself to make the changes in your life that you want. To take in other by Having a positive attitude towards on what you can truly influence your ability to practice self-control. And Don’t be too hard on yourself if you feel like you are not reaching your goals. Plus, you have to Keep your focus on and continually making the effort, and let go of perceived failure. Just try again if things did not work out the way you want.
You can use your journal to reframe negative statements if you feel you gave in to impulsivity instead of reaching your goals. For example, if your goal is not to spend money impulsively but you went on a shopping spree, take another look at your goals and remind yourself you had a really bad day. Take some time to journal what you could do differently next time, such as go to yoga class. Congratulate yourself on your awareness and get ready to try again.
#16. | Use your support system to support your changes.
By Letting your friends and loved ones know that you are trying to change your habits and behaviors. About the problems you do not like by Asking people in your life who are supportive if you can call or text them if you need support. Part of believing in yourself and creating change also means allowing others to help you. With your problems Although empowering yourself is a large part of building self-control, within your self by letting others in your life give you pep talks, motivate you, listen when you need it, will help reinforce your decisions to create change.
#17. | Reward yourself.
Make sure you are giving yourself proper kudos for attempting to build self-control and change. Rewarding yourself for practicing self-control will help reinforce positive behaviors to replace impulsive behaviors.
For example, if you are quitting smoking cigarettes, you could save the money you would spend on cigarettes and treat yourself to a massage or spa day. Or if you are trying to not binge eat, reward yourself with a small gift, such as a new shirt.
#18. | Learning when to seek help from others when your habits is getting out of control.
In good terms While building self-control is a wonderful. and ambitious facet of changing your life around in to a better person and feeling more in charge of yourself and your choices, in what you want to do there are circumstances when a person may need more help really bad, than, just their own willpower. In other words if you don’t know what I am saying for example, Here are some suggestions for when to seek professional help and support:
If you are struggling with alcohol or other substances
If you are engaging in dangerous or addictive sexual behaviors.
If you find yourself repeatedly engaged in abusive or dangerous relationships.
If you are trying to control your anger, or are raging outbursts, and have hurt yourself or someone else in the process.
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