How do I train myself to be self-controlled?

Asked by: Bill Simonis  |  Last update: February 10, 2026
Score: 4.2/5 (4 votes)

To train self-control, build awareness through mindfulness and routines, set clear and small goals (SMART goals), manage your environment by avoiding triggers, practice delaying gratification with small rewards, and use "if-then" plans to handle temptation. Focus on one habit at a time, exercise regularly, get enough sleep, and reward progress to strengthen your self-control "muscle".

How do I teach myself self-control?

Use positive reinforcement: Reward yourself for making good decisions. Practice meditation or mindfulness: Meditation can help you better handle your emotions and help you self-regulate during times when you would typically have less self-control.

What are the 5 C's of self-discipline?

The 5 Cs of self-discipline are typically Clarity, Commitment, Consistency, Control, and Compassion, forming a framework to build lasting habits by defining goals (Clarity), dedicating to them (Commitment), making steady progress (Consistency), managing distractions (Control), and allowing for setbacks (Compassion). This system helps turn willpower into an enduring force for achieving goals without burnout. 

What causes lack of self-control?

But trouble with self-control isn't always just a matter of catching up. It can be a sign of the frustration and anxiety that come with struggling in school. ADHD can also cause challenges with self-control. And sometimes what looks like a lack of self-control is actually a lack of social skills.

Can self-control be trained?

Research has shown that self-control training (SCT) is an effective intervention to increase self-control and behaviour driven by self-control, such as reactive aggression.

The Most Eye Opening 10 Minutes Of Your Life | David Goggins

44 related questions found

What are the 7 powers of self-control?

Seven Powers for Self Control

  • Power of Perception: No one can make you mad without your permission.
  • Power of Unity: We are all in this together.
  • Power of Attention: What you focus on, you get more of.
  • Power of Free Will: The only person you can make change is yourself.
  • Power of Love: See the best in others.

What are some self-control exercises?

Self-discipline exercises

  • Cold showers. Starting the day with a cold shower is something that requires a lot of self-discipline. ...
  • Meditation. Meditation is a very powerful tool, that can help you improve your mental, physical, and emotional health. ...
  • Get the right amount of sleep. ...
  • Regular physical exercise.

How to stop impulsive behavior?

If you're struggling with impulsivity, consider the following approaches:

  1. Practice mindfulness. ...
  2. Avoid situations that trigger impulses. ...
  3. Avoid substance use. ...
  4. Create alternate outlets for your impulsivity. ...
  5. Biofeedback. ...
  6. Support groups. ...
  7. Ask for help.

What do you call a person who lacks self-control?

defiant disorderly insubordinate mischievous naughty noncompliant ungoverned unrestrained untrained.

At what age is self-control fully developed?

Self-control skills continue to develop throughout childhood and adolescence. The brain regions involved in self-control are immature at birth and are not fully mature until the end of adolescence, which helps to explain why developing self-control is such a long, slow process.

Which one of the big 5 personality traits describes people who practice self-discipline?

Conscientiousness

Conscientiousness describes an individual's level of self-discipline, organization, and goal-oriented behavior. People high in conscientiousness tend to be reliable, responsible, and diligent.

What are the three R's of discipline?

Now let's talk about a practical tool for disciplining your child. I call it the three “R”s of discipline: remove, reflect and reconnect. Now, before you think that these R's only apply to younger children, know that, with some minor adjustments, they can apply to young teens as well.

What is the first element of self-discipline?

“Hunger is the first element of self-discipline. If you can control what you eat and drink, you can control everything else.” — Dr. Umar Faruq Abd-Allah Dr. Umar emphasizes that mastery over basic urges like hunger builds foundational self-control, which extends to broader life disciplines.

What daily habits boost self-discipline?

  • 7 Easy Habits to Develop Your Self-Discipline. Jenn Drummond | 2024-22-08. ...
  • Learn to Prioritize and Manage Your Time. ...
  • Create Daily Routines. ...
  • Build Willpower. ...
  • Focus on Your Mental Health and Practice Self-Care. ...
  • Avoid Temptations and Distractions. ...
  • Focus on Persistence and Consistency.

What are the signs of low self-control?

Signs of the Insufficient Self-Control Schema

  • Feel restless or bored.
  • Engage in self-sabotaging behaviors like drinking, smoking, or over-eating.
  • Struggle to continue with a task until completion.
  • Avoid situations that evoke uncomfortable feelings.
  • Flit through different emotions chaotically.

How to emotionally regulate yourself?

To self-regulate emotions, practice mindfulness with deep breathing and pausing before reacting, identify triggers and reframe negative thoughts, and maintain physical health through exercise, sleep, and good nutrition; combine these with healthy coping mechanisms like journaling or talking to someone trusted, and consider therapy if needed.
 

How do I emotionally control myself?

9 ways to manage your emotions

  1. Notice your emotions. ...
  2. Name your feelings. ...
  3. Identify your triggers. ...
  4. Give yourself compassion. ...
  5. Write down your feelings. ...
  6. Accept your emotions (rather than fighting them) ...
  7. Make positive affirmations a part of your daily routine. ...
  8. Give mindfulness a try.

What causes loss of self-control?

Self-regulatory failure is a core feature of many social and mental health problems. Self-regulation can by undermined by failures to transcend overwhelming temptations, negative moods, resource depletion, and when minor lapses in self-control snowball into self-regulatory collapse.

What are the three habits of self-control?

Those who master self-control often cultivate three powerful habits: self-preservation, self-assertion, and self-fulfillment. These habits shape not only what they do, but who they become. When you embrace these practices, you unlock the potential to create a life of meaning, purpose, and joy.

What mental illness causes impulsive behavior?

In addition, conditions like attention deficit hyperactivity disorder (ADHD) and bipolar disorder can cause impulsive behavior. Impulsivity is the main feature of some conditions. These conditions, called impulse control disorders, happen when you have frequent urges to behave in negative ways.

What therapy reduces impulsivity?

Dialectical behavior therapy specializes in helping people increase emotion regulation and limit impulsivity. Two DBT skills can be particularly helpful for avoiding self-destructive behaviors.

Why do I do things without thinking?

We develop habits to deal with complex tasks in different areas of our everyday lives. As a result, we will go on "autopilot" and do those things without really thinking. Automaticity is the ability to act without really thinking, which happens when a behavior becomes over-learned.

How to practice self-control every day?

13 tips on how to improve self-control

  1. Start small. Set small goals and reward yourself for completing them. ...
  2. Think big. Remembering the big picture will keep you from making brash decisions. ...
  3. Get some rest. ...
  4. Do physical exercises. ...
  5. Download an app. ...
  6. Get to know yourself. ...
  7. Make fewer decisions. ...
  8. Pay attention to what you eat.

What is the 6 6 6 rule exercise?

The 6-6-6 challenge. Challenge instructions vary online, but the basic idea is to walk at a brisk pace for 60 consecutive minutes, with a six-minute warmup and cooldown, at either 6 a.m. or 6 p.m., six days a week. Proponents say this routine can improve endurance, heart health, energy, and mood.

What are 5 exercises that improve mental health?

8 mental health exercises to boost your emotional wellbeing

  • Mindfulness. Mindfulness isn't just a buzzword. ...
  • Meditation. ...
  • Gratitude journaling. ...
  • Breathing exercises. ...
  • Physical activity. ...
  • Cognitive reframing. ...
  • Sleep. ...
  • Connect with others and with nature.