How to increase self-control?

How to increase self-control

Excellent self-control is the holy grail of all dieters. Imagine being able to resist sugary treats easily regardless of emotion, time of day or whatever else causes you to feel ‘weak’.

But like many other things; self-control is a skill. A skill that can be learned, practised and improved. However, very few people prioritise learning these skills, instead focussing on what to eat and what not to eat thus depending on willpower to resist which we know is fickle at best!

Decision Fatigue

The more decisions you have to make in a day the less willpower you will have as decision-making depletes the willpower tank (what’s this? read willpower blog here)

And this can be anything! What to have for breakfast? Decision to have a shower before work or later? What to wear? Which way to go to work?  What to make for lunch? Should I put washing on? Decisions about other people in your house… The list goes on. You may indeed find yourself having made many decisions in the first half hour of waking!

The link between willpower and decision making works both ways: Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make decisions. If your work requires you to make hard decisions all day long, at some point you’re going to be depleted and start looking for ways to conserve energy. You’ll look for excuses to avoid or postpone decisions.

Delayed Gratification

Being able to resist short-term temptations in favour of long-term payoffs is the secret to every weight loss journey, but also to wealth, to health and generally life!

The ability to do this is important because you are training your brain to be more patient and to consider the rational decision-making part of the brain, rather than the impulsive, emotional side. Studies have shown that the more you practice this skill the better you will become.

This is a lot about self-discipline and emotional regulation and there are a few pointers to help you along the way:

1. **The "10-Minute Rule"**:

   - When you crave a sugary treat, wait for 10 minutes before acting on it. Use this time to engage in a distracting activity.

2. **Healthy Substitutes**:

   - Keep healthy snacks, like fruits, nuts, or yogurt, readily available. When a craving strikes, reach for these alternatives instead.

3. **Hydration First**:

   - Drink a glass of water when you feel the urge to eat something sugary. Sometimes, thirst can be mistaken for hunger.

4. **Brush Your Teeth**:

   - Brush your teeth or use mouthwash when you crave something sweet. The fresh, minty taste can reduce the desire for sugary foods.

Here are other Top tips for increasing self-control

The more you practice these and make them part of your daily routine the more the effects will compound with time:

‘Motivation is what gets you started, habit is what keeps you going’

1. **Prioritize Important Decisions**:

   - Tackle important decisions early in the day when your energy and focus are at their peak. Reserve less critical decisions for later.

2. **Simplify Routine Choices**:

   - Automate or streamline daily routine choices, such as meal planning or outfit selection. For example, have a weekly meal plan or a capsule wardrobe.

3. **Limit Options**:

   - Reduce the number of choices you have to make by limiting options. This can apply to everything from choosing what to eat to deciding which tasks to tackle first.

4. **Create a Decision-Making Schedule**:

   - Allocate specific times for decision-making to avoid constant interruptions. Batch similar decisions together to maintain focus and efficiency.

5. **Use Checklists and Guidelines**:

   - Develop checklists and guidelines for recurring decisions. This helps ensure consistency and reduces the mental load required for each decision.

6. **Delegate Decisions**:

   - Delegate decisions to others when possible. Trust team members or family to handle certain tasks, freeing up your mental resources for more important decisions.

7. **Set Clear Priorities**:

   - Clearly define your priorities and values. This helps filter decisions through these priorities, making it easier to choose what aligns with your goals.

8. **Rest and Recharge**:

   - Take regular breaks to rest and recharge your mind. Short breaks can prevent burnout and keep your decision-making abilities sharp.

9. **Practice Decision-Making Rules**:

   - Establish simple rules or heuristics for common decisions. For example, "If it's under $50, buy it" or "Always choose the healthier option."

10. **Reflect and Review**:

    - Spend time reflecting on past decisions to learn from them. This can help streamline future decision-making processes by understanding what works and what doesn’t.

Improving self-control specifically for resisting sweet foods can be challenging, but with consistent strategies, it becomes easier the more you practice.

Want to learn more? CLICK HERE to learn the skills required to master your mindset