Six ways to Regain Control when Relapse Strikes

Strategies and tactics for achieving personal change

Coming up throughout my life, I have always struggled with self-control. I have long been challenged to change, drop unhealthy habits, and optimize self-care.

I now know that attaining more self-worth comes down to self-discipline and self-control. But sadly, knowing and doing are not the same thing.

Self-control and Exercise

A recent study suggests that exercise might be a straightforward way to increase our willpower and cut down on making impulsive choices that we will later regret.

This study of a group of women showed promising results. Most women gained significant self-control after completing the walking and jogging program.

And the increases were proportional; the more sessions a woman attended, or her average jogging pace increased, the more her self-control improved.

The upshot of these results suggests that exercise could be a straightforward way to help people shore up their self-restraint. Past studies have concluded that regular exercise alters the workings of portions of the brain involved in higher-level thinking and decision-making, which, in turn, play essential roles in impulse control

According to the author, exercise also may have more abstract psychological impacts on our sense of self-control, he says. For many of us, it is a way to feel a sense of accomplishment.

Exerting ourselves during a workout is not always immediately pleasurable. But it can feel marvelous afterward to know that we managed to keep going, a sensation that could spill over into later decision-making.’

These results suggest that ordinary people “can change and improve their self-control with regular physical activity.”

Other Ways to Foster Self-control: Knowing Your Why

No amount of exercise is going to keep you from turning down donuts or saying yes to exercise yoga if you don’t know why you need self-control in the first place.

Why do you need to restrain yourself from eating that cake? Because you know it’s “bad” doesn’t cut it. Why should you get up off the couch and do something active? Because you want to “have a better body” isn’t much more helpful.

Think of your why as a sort of GPS and your self-control as the means to help get you there.

Once you know why you want something, it becomes easier to prioritize your goals and develop skills like better willpower and self-control.

Once you’ve discovered your why write it down and keep it somewhere you can see it. This way, when you’re sidetracked by temptations or start to wonder what the right choice is, it’ll serve as a potent reminder.

Extra Methods

Do not try to break your bad habit all at once. This may lead to a dramatic “falling off the wagon” that will leave you feeling depressed and hopeless.

Distract yourself. When you feel the urge to lose your self-control, immediately think of something else you could be doing. Go for a walk. Write a thank you card. Drink a glass of water. This will derail the train of thought and give you time to regain your self-discipline.

Another helpful tactic for improving self-control is a technique that psychologists call an “implementation intention.” Usually, these intentions take the form of “if-then” statements that help people plan for situations that are likely to foil their resolve. For example, someone who is watching their alcohol intake might say before a party, “If anyone offers me a drink, then I’ll ask for club soda with lime.”

Research has found that “implementation intentions” improve self-control among adolescents and adults, even those whose willpower has been depleted by laboratory tasks. Having a plan in place ahead of time may allow you to make decisions now without drawing on your willpower.

Summary

Research suggests that exercise could be an effortless way to help people restore their self-restraint. These studies suggest that ordinary people “can change and improve their self-control with regular physical activity.” Another helpful tactic for improving self-control is a technique that psychologists call an “implementation intention.” Usually, these intentions take the form of “if-then” statements that help people plan for situations that are likely to foil their resolve.

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