Self regulation, Self Control

Self-Regulation [self-control]: Regulating what one feels and does; being disciplined; controlling one’s appetites and emotions. Personified for example by Jerry Rice (Source: VIA Institue)
 

The Noel Strengths Academy defines it this way:

  • When one is self-regulated, one is practicing self-control 
  • Self-regulation involves both feelings and actions 
  • Intentional in aligning choices with practices 
  • Able to discipline one’s natural inclinations for what is proper for the time and place 

  • Underuse: Self-indulgence
  • Overuse: Inhibition

Key Research:

  • Rank order of Self-Control in populations from:
    • US : 7;
    • European:  22
    • Asia: 24
    • Latin America: 23
    • Sub-Saharan Africa: 24
    • Middle east: 24
  • Predictors of college satisfaction were hope, social intelligence, self-regulation, and fairness (Lounsbury et al., 2009).
  • Character strengths of the mind (e.g., self-regulation, perseverance, love of learning) were predictive of school success (Weber & Ruch, 2012b).
  • The least prevalent character strengths in human beings are prudence, modesty, and self-regulation (Park, Peterson, & Seligman, 2006).
  • Popular students, as identified by teacher ratings, are more likely to score highly on civic strengths such as leadership and fairness, and temperance strengths of self-regulation, prudence, and forgiveness. Interestingly, none of the humanity strengths such as love and kindness were related to popularity (Park & Peterson, 2009b).
  • Strengths that predicted GPA in college students were perseverance, self-regulation, prudence, judgment and love of learning (Lounsbury et al., 2009).

Psychological impacts of self-regulation

  1. Self-Regulation is a key predictor of academic achievement: Research has shown that individuals with high levels of Self-Regulation tend to experience greater academic achievement and success (Duckworth & Seligman, 2005).
  2. Self-Regulation is linked to emotional intelligence: Self-Regulation is associated with high levels of emotional intelligence, which is essential for effective relationships and decision-making (Goleman, 1995).
  3. Self-Regulation is a key component of self-control: Self-Regulation is a key component of self-control, which is the ability to regulate one’s thoughts, feelings, and behaviors in order to achieve long-term goals (Tangney et al., 2004).
  4. Self-Regulation is associated with a growth mindset: Individuals with high levels of Self-Regulation tend to have a growth mindset, which is the belief that abilities and intelligence can be developed through effort and learning (Dweck, 2006).
  5. Self-Regulation is linked to self-awareness: Self-Regulation is associated with self-awareness, which is the ability to understand one’s own thoughts, feelings, and behaviors (Kashdan & Ciarrochi, 2013).
  6. Self-Regulation is a key strength for individuals in leadership positions: Self-Regulation is essential for individuals in leadership positions, as it helps to build trust, foster collaboration, and promote a positive work environment (Goleman, 1995).
  7. Self-Regulation is associated with a sense of responsibility: Individuals with high levels of Self-Regulation tend to feel a strong sense of responsibility for their actions and the consequences of those actions (Seligman et al., 2005).
  8. Self-Regulation is linked to planning and organization: Self-Regulation is associated with planning and organization, which is the ability to set goals and develop strategies to achieve them (Kashdan & Ciarrochi, 2013).
  9. Self-Regulation is a key strength for individuals who value stability: Self-Regulation is essential for individuals who value stability and predictability in their lives (Kashdan & Ciarrochi, 2013).
  10. Self-Regulation can be developed and strengthened: Research has shown that Self-Regulation can be developed and strengthened through practice, such as setting and achieving goals, developing a growth mindset, and cultivating self-awareness (Seligman et al., 2005).

Tayyab Rashid and Afroze Anjum offer 340 Ways to Use VIA Character Strengths including these four for Self-Control:

  1. Set goals to improve your everyday living and make sure you complete the tasks. Ideas can include cleaning your room, doing your laundry, doing your dishes, cleaning your desk, and rearranging your furniture to maximize floor space.
  2. Carefully create routines that you can follow thorough systematically. Make minor adjustments as needed but keep the core elements intact.
  3. Identify your role models and examine them in detail. Let these details inspire and regulate your goals.
  4. Do partial or complete fasting or deliberately resist a comfort (e.g., chocolate, ice-cream, sex, TV) for a while. Reward yourself with it after accomplishing a challenging task.

 

 

 

 

 

 

 

 

 

 

Learn more about Self-Control

Every day, we make decisions that have good or bad consequences for our future selves. (Can I skip flossing just this one time?) Daniel Goldstein makes tools that help us imagine ourselves over time, so that we make smart choices for Future Us.

Jonathan Bricker’s work has uncoved a scientifically sound approach to behavior change that is twice as effective as most currently practiced methods. His new methods are driving new norms and new apps for how people quit smoking and decrease obesity, saving many people from an early death.

Mel Robbins is a married working mother of three, an ivy-educated criminal lawyer, and one of the top career and relationship experts in America. Widely respected for her grab-’em-by-the-collar advice and tough love, Robbins drills through the mental clutter that stands between people and what they want. Her approach is smart, effective and entertaining. Five days a week, Mel hosts her own syndicated radio show The Mel Robbins Show, discussing hot topics and giving advice to callers across America. She is starring in a new series, In-Laws, airing this summer on A&E. In addition, she writes a monthly column for Success Magazine, is a former CNBC contributor and is the co-founder of Advice for Living, Inc., which develops products and television programming with experts in the wellness, health, relationship and career categories.

Behavioral economist Dan Ariely talks about self control and the difference between our long term goals and our short term actions. Dan Ariely is an renowned professor of psychology and behavioral economics. He teaches at Duke University and is the founder of The Center for Advanced Hindsight and also the co-founder of BEworks.

Neuroscientists talk about how we have one brain but two minds. We have a mind that acts on impulse and seeks immediate gratification, and we have another mind that controls our impulses and delays gratification to fulfill our long-term goals. We face willpower challenges when the two minds have competing goals. Learn what influences us to procrastinate or why we fail to resist temptation, and learn about small interventions that can have large, positive outcomes. Author and Stanford health psychologist Kelly McGonigal, PhD, talks about strategies from her new book “The WillPower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It” as part of the Authors@Google series. Topics include dieting/weight loss, health, addiction, quitting smoking, temptation, procrastination, mindfulness, stress, sleep, cravings, exercise, self-control, self-compassion, guilt, and shame. For more from Kelly McGonigal, visit http://kellymcgonigal.com/. This event took place on January 26, 2012 at Google headquarters in Mountain View, CA.

One of the world’s most esteemed psychologists, Roy F Baumeister visits the RSA to explain why willpower and self-control is one of the most important aspects of individual and societal wellbeing.

Podcasts to feed your Love

Meditation for Love

Read more on meditation and Self-Control:

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