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How to Improve Impulse Control for More Success with Simple Tips

How to Improve Impulse Control for More Success with Simple Tips

Improving Impulse control is difficult for many to develop and becomes more and more difficult each year but it is vital in dealing with issues with procrastination, addiction and productive action.

No one begins their life with good impulse control as it is a learned behavior. The ability to resist acting on something you want immediately, even when the consequences are very negative, can take years to develop. Our advanced technological world makes this even more difficult to obtain. So, many things are now fast and easy to obtain: instant credit, fast food, feelings of success via video games, instant celebrity on YouTube or reality television, not to mention medication and illegal drugs.

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There are two stages in impulse control: the ability to pause to think it through, and the discipline to maintain the resistance after the initial pause. A breakdown in either of these stages produces problems that can have a great impact on your life.

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Most of us have a tendency to do easy, quick tasks instead of more difficult tasks, even if the more difficult ones are immensely more valuable. If you control that impulse to do that easy job and stop to think about what action would give the most benefit, you will be more effective in reaching your goals.

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Improving Impulse Control

Here are a few simple ways to do handle those 2 stages.

Interrupt the Impulse

  • Setting up conditions to delay your ability to perform the act immediately is the first part of improving impulse control. If the temptation is not readily at hand and takes extra effort to satisfy, the chances are much greater that you will be able to control the impulse.  Here are a few examples:
    • Remove snacks from your house when you go on a diet.
    • Throw away the cigarettes.
    • Remove bookmarks from your web browser so it takes more effort to go to your favorite distracting sites (Face Book, games….).
    • Lock up the video gamesl
    • Unplug the TV or just put the remote in a hard to reach spot.
    • Drive a different route to bypass the tempting store where you want to stop.

Maintain the Impulse Control

  • Maintaining impulse control is the second part. It involves not giving in to the desire after the impulse is interrupted and is just as hard, if not harder, to do as interrupting it in the first place. It is also much more complex but there are a number of ways to do this.
    • To fight temptation, try substituting a healthierm more immediate reward for the less desirable treat you crave. For example, put a dollar into a vacation fund every time you resist the urge to have a drink.
    • Make a bet with yourself, ir with others is even better, that you will resist temptation and reach your goal.
    • Satisfy the need in a controlled manner. Allow yourself 1 desert each week. This can keep the desire from becoming too intense to resist, which can lead to an uncontrolled binge.
    • Leave yourself notes expounding the reasons to maintain the resistance.
      • Put notes about the health benefits of healthy eating on the refrigerator or snack cupboard.
      • Put notes on why you should not smoke in your pocket where you keeopyour cigarettes.
      • Wrap your credit cards up in such notes.
    • Poison those inducements by imagining them as completely disgusting or horrific. You can be quite creative here.
      • Imagine that those potato chips are old and stale. They are so greasy and soggy! Eating them will give you major indigestion. Throwing up until you are too weak to crawl into bed.
      • Think of the TV or Video games as time vampires sucking your limited amount of time out of your life. When you pick up the remote control, it is a tube stuck in your hand. The more you watch and play, the moe life is sucked out of you. You fade away, out of existence, even while your mind is screaming that you didn’t do what you always wanted to do.

 Reduce Stress

  • For both of the above stages, it’s important to reduce stress. When you are over stressed the part of the brain that is responsible for impulse control cannot do its job effectively. You brain is too busy to react in anyway except by habit when the brain is overtaxed. The more you’ve got on your mind, the easier it is to give in to temptation.

Improving impulse control is like strengthening a muscle, the more you exercise it, the more it can handle. But it can also become over used and strained if continuously pushed, so use these tips judiciously.

Can you think of any other tips for impulse control?

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Last Updated on March 31, 2020

How To Break the Procrastination Cycle

How To Break the Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

The Vicious Procrastination Cycle

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

2. Apprehension Starts to Come Up

The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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3. Still No Action

More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of Hope Left

You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading Quickly

Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

6. Vow to Yourself

Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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How to Break the Procrastination Cycle

Unless you break the cycle, you will keep reinforcing it!

To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

2. Plan

Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance

Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront Those Feelings

Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

5. Put Results Before Comfort

You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat

Repeat steps 3-5 until you achieve what you first set out to do.

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Final Thoughts

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Luke Chesser via unsplash.com

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