Summary

The web content outlines a four-step process for developing self-control, akin to building physical muscle, as a key to success.

Abstract

The article "4 Steps to Training Self Control like Any Other Muscle" emphasizes that success stems from commitment and self-discipline rather than innate talent. It introduces the Strength Model of Self-Control, which suggests that self-control can be strengthened through practice, much like a muscle. The author provides actionable advice, including daily exercises in self-discipline, proper nutrition to maintain willpower, mindfulness techniques to enhance mental resilience, and the importance of following a structured plan to overcome temptations. By applying these principles, individuals can improve their overall self-control, leading to greater achievements in various aspects of life.

Opinions

The author believes that exceptional people are not just born with unique talents but also develop strong self-control, which is crucial for success.
Commitment is seen as more important than natural ability, with self-control being a fundamental component of sustained commitment.
The article argues that self-control is not a fixed trait but can be improved through deliberate practice, akin to physical training.
Improving self-control in one area of life can lead to benefits in other areas, indicating a transferable effect of disciplined practice.
The author suggests that consistent daily actions, such as maintaining good posture or avoiding social media during work, contribute to the overall strengthening of self-control.
Proper nutrition, particularly maintaining adequate glucose levels, is considered essential for mental discipline, as low blood sugar can impair self-control.
Mindfulness practices like meditation and journaling are recommended to enhance mental strength and resilience, aiding in the maintenance of self-control.
The author emphasizes the importance of planning and preparation, including the use of if-then implementation plans, to navigate challenges and temptations effectively.

4 Steps to Training Self Control like Any Other Muscle

And How This is the Key to Success

As a kid, most of us were taught to believe that exceptional people were blessed with extraordinary qualities. It seemed to take a special form of luck to be born with a creative spirit or to grow up gifted in the math department.

So as I’ve gotten older and read story after story about how commitment rather than some unique god-given skill is truly the superior quality, I can’t help but feel bamboozled. While many of us have wasted time trying to find the talent that could make us successful, we really just need to build upon a skill that we already have.

Upon entering the workforce, I’ve realized just how difficult but necessary it is to sustain commitment. The leaders that I looked up to weren’t necessarily the brightest or most talented, but those who remained committed for long periods of time, despite facing challenges and obstacles. As Warren Buffett put it:

“We don’t have to be smarter than the rest; we have to be more disciplined than the rest.” — Warren Buffett

Being disciplined enough to stay committed is a vital key to success, and what anyone who is trying to become more disciplined needs is self-control.

Self-control by itself won’t make you successful, but when you have strong self-control, you can apply it to anything you are doing to achieve greater success.

Strength Model of Self Control

Lucky for us, unlike many other attributes that lead to success, self-control is not a fixed quality, instead, it becomes stronger the more you practice it and has incredible growth potential. It’s like a muscle in this way, and there’s even a psychological model likening it to strength called the “Strength Model of Self-Control,” which posits that like any physical muscle, self-control can be trained to grow stronger.

Even more exciting is that increasing self-control in one area leads to overall gains in self-control, not just increased discipline in that specific area.

For example, if you become more disciplined in your eating decisions, studies show that it’s not just your nutritional willpower that’s stronger, but your willpower when making other decisions as well.

Now, just knowing that these gains are possible probably won’t help you achieve these gains. People who want to put on muscle don’t just wake up one day, doing the same thing they did before and get muscular. Work for it.

To take the metaphor even further — many of the same components necessary to see physical gains apply to going after mental gains.

1. Daily Exercise

Why Implement It:

To build any muscle group, you must stay consistent. Self-control is no different. As I mentioned earlier, practicing self-control in any area helps improve your willpower.

So make a habit of implementing discipline in small ways and reap the benefits that this can have in all areas of your life.

How to Implement It:

Little tweaks like disciplining yourself to maintain good posture throughout the day, or refusing to check your social media accounts during work hours, can help increase your willpower for committing to larger goals.

2. Proper Nutrition

Why Implement It:

You can’t build muscle without fueling your body. Mental muscle requires fuel as well.

Research has shown that self-control actually relies on energy. Low levels of blood glucose, in particular, make it harder to maintain self-control.

How to Implement It:

Keep your glucose levels in line by eating regularly and following a healthy diet. This way, you’ll have enough energy to deploy willpower as needed.

3. Mindfulness

Why Implement It:

Your mind is arguably the most powerful part of your body. It’s often overlooked for physical improvements, but anyone who has felt pain but pushed past it while running, or cultivated a mind to muscle connection while lifting weights, can affirm its impact on the body. Do not overlook the power of your mind when trying to build self-control.

Your ability to remain positive and resilient requires a strong mind.

How to Implement It:

Try tools like meditation, journaling, or deep breathing to increase your mindfulness. Incorporate your favorite mindfulness technique when facing any temptations that conflict with your goals. This will remind you to slow down and make a more patient, thoughtful, and deliberate choice.

4. Follow A Plan

Why Implement It:

You wouldn’t wake up one day and decide to run a marathon with no former training or plan. The same goes for self-control.

It’s important to make a plan to stay resilient in the face of temptations.

When getting started on a new goal, brainstorm situations that might interfere with your goal and decide on a plan to stay committed in every instance.

How to Implement It:

Creating if-then implementation plans is a way to preemptively plan for obstacles and come up with the best solution so that you are prepared in the actual moment. Solutions can include a deliberate decision to remove yourself from a situation, statements you’ll say to refuse a temptation or techniques you’ll pull out to limit a negative impulse. Whatever you decide, it will be easier to stick to this decision if it’s well thought out beforehand.

Following these simple steps can have a significant impact on your self-control “muscle.” Success requires you to stay disciplined, and one way to increase your success is to increase your discipline.

Why didn’t they explain that to us as kids?