Increasing Self-Control by Strengthening Your “No-Go”
Are you someone who’s constantly grappling with distractions, succumbing to impulsive urges, or finding it arduous to navigate through turbulent emotions? Perhaps, you also struggle to plan for the future myriad challenges meticulously. And if so, you’re probably suffering from a lack of self-control in a world brimming with temptations and emotional rollercoasters. You might not be living up to your potential because of a lack of self-control. If that’s the case, you're not alone; this article is exactly for you. I am going to show you how mastering the art of self-control emerges as an invaluable skill, delve into the profound significance of self-regulation and unveil strategies to cultivate this essential trait for a more fulfilling existence.
Self-control is all about being able to regulate yourself. Self-control is the cornerstone of personal efficacy that influences every facet of our lives from productivity to emotional resilience. Researchers have found that people with poor self-control are at higher risk for poor health outcomes, like obesity and drug dependency. They are less resilient and are more likely to commit crimes or live in poverty. The good news is that self-control is not a fixed talent or inborn trait. It is a skill you can build.
There is a part of the brain called the basal ganglia and it has two important circuits. One is the go-function, which propels you into action. Whether you want to train for a marathon or pick up a sandwich to eat, you need your go-function to get started. You also have a no-go function that is responsible for self-control. This fires when you complete a difficult project without becoming distracted, or you resist a high-calorie dessert when you are dieting. As you get older, you often have fewer opportunities to exercise your no-go functioning because you focus on things that are important to you. You might be multi-tasking or constantly on the go and busy. You simply do what you want to do. But the less you exercise your no-go circuit, the weaker it gets.
The best way to strengthen your no-go functioning and increase your self-control is by having 10-20 “no-go moments” each day (times when you consciously stop your impulse to do something). This
increases self-control by stopping moment-by-moment impulses and desires.
Here are some ways to practice your no-go response
Work in 90-minute blocks: Try to be productive for ninety-minute chunks of time. Stop yourself when you are tempted to get up to grab something or scroll through pictures when you get bored with whatever you are working on.
Give up that Phone: When you have the urge to scroll through social media but refuse to pick up your phone, you train your no-go circuit. Practice by decreasing the time you spend each day on social media.
Delay food cravings: You exercise your no-go function when you delay snacking for even a few minutes.
Meditate: You might not want to practice meditation, but if you force yourself to sit still even if you want to get up, you train your no-go circuit.
Before you go, here’s a pro tip - Studies show that people do not maintain the same levels of self-control over time. If you have two demanding tasks to complete—one immediately after the other—you will probably show less self-control during the second task. You might lack the energy to keep going, so giving yourself a break can help you recharge!
Another pro tip to improve your efficiency and performance is to turn your “must do” tasks into “want to” tasks. This means, finding ways to get interested in a task or combine work with pleasure. When you approach a task as if it is an unpleasant chore, it is easier to get distracted. So, turn a chore into a game to reduce “self-control fatigue.”
Finally, remember, that self-control and self-discipline are two sides of the same coin! Therefore planning which is an important component of self-discipline is important for self-control as well. So, you are more likely to succeed when you think about the obstacles you face and come up with specific steps about when, where, and how you will take action!
Until next time .. :D
if you enjoyed the read here’s another one of my favourites in the self-healing section. Enjoy Reading.
