essay self control

Essay on Self Control

Students are often asked to write an essay on Self Control in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

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100 Words Essay on Self Control

Understanding self control.

Self-control is the ability to manage your actions, feelings and emotions. It’s about restraining impulses and delaying gratification. It’s like a muscle that gets stronger with practice.

The Importance of Self Control

Self-control is important for success in life. It helps in making good decisions and resisting temptations. Without it, we may act on impulse and regret later.

Ways to Improve Self Control

Building self-control can be challenging but possible. Practice mindfulness, set clear goals, and develop a strong will power. Remember, it’s okay to make mistakes, but important to learn from them.

Also check:

• Advantages and Disadvantages of Self Control
• Paragraph on Self Control

250 Words Essay on Self Control

Introduction to self-control.

Self-control, often synonymous with self-discipline, is a critical aspect of human behavior and personality. It refers to the ability to regulate one’s emotions, thoughts, and behavior in the face of temptations and impulses. As an executive function, self-control is a cognitive process that is necessary for regulating one’s behavior to achieve specific goals.

The Importance of Self-Control

A well-developed sense of self-control enables individuals to set goals and, more importantly, to achieve them. It is a key component of emotional intelligence and is associated with various positive outcomes in life, such as academic success, physical health, psychological health, and social competence. Self-control is what enables us to maintain our focus on a task despite distractions and to persist in the face of difficulties.

Self-Control and Decision Making

Self-control plays a pivotal role in decision-making processes. It allows us to make thoughtful decisions by preventing impulsive reactions. It also helps us to delay gratification and to resist the temptation of immediate rewards in favor of larger, future rewards.

In conclusion, self-control is a pivotal skill that underlies a wide range of behaviors and capabilities. It is not just about resisting temptations or delaying gratification, but also about making conscious, thoughtful choices and acting in accordance with our long-term goals. Cultivating self-control can lead to significant benefits in various aspects of life, making it a crucial area for personal development.

500 Words Essay on Self Control

Introduction.

Self-control, a fundamental human attribute, is the ability to regulate one’s emotions, thoughts, and behavior in the face of temptations and impulses. As an executive function, self-control is a cognitive process that is necessary for regulating one’s behavior in order to achieve specific goals.

The Nature of Self-Control

Self-control is not just a singular act but an ongoing process. It involves the constant interplay of our conscious goals and subconscious desires. This tug-of-war between what we want and what we should do is the crux of self-control. The ability to delay gratification, resist short-term temptations for long-term gains, and manage disruptive emotions and impulses is central to self-control. Importantly, self-control is not about total suppression of impulses but rather about managing them in a way that aligns with our long-term goals.

In the context of academic success, self-control is arguably more important than intelligence. A student with a high degree of self-control can manage their time effectively, resist the allure of distractions, and persist in the face of difficulties. These qualities are invaluable in the pursuit of academic success.

Moreover, self-control has a significant impact on our personal and professional lives. It affects our interpersonal relationships, physical and mental health, financial stability, and overall life satisfaction. A lack of self-control can lead to a host of problems, including addiction, obesity, financial debt, and relationship conflicts.

Developing Self-Control

While some people may naturally have a higher degree of self-control, it is a skill that can be developed and strengthened. Techniques such as mindfulness, meditation, and cognitive-behavioral strategies can improve self-control.

Mindfulness involves paying attention to our thoughts, feelings, and sensations in the present moment without judgment. This heightened awareness can help us recognize our impulses and choose how to respond to them.

Cognitive-behavioral strategies, on the other hand, involve changing our thought patterns to influence our behavior. For instance, reframing negative thoughts, setting realistic goals, and using positive reinforcement can enhance our self-control.

Self-control is a vital skill that underpins various aspects of our lives. While it may be challenging to exercise at times, it is possible to develop and enhance through consistent effort and practice. Ultimately, self-control is not just about resisting temptations or suppressing desires; it is about making conscious choices that align with our long-term goals and values. The power of self-control lies in its capacity to provide us with the freedom to live according to our deepest values, and in doing so, lead a fulfilling and meaningful life.

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An essay on self-control. A real virtue

Self-control is one of the important virtues one should have. Self-control will help us in making correct decisions and our relations with others also will improve. People with self-control will be successful in their lives. Various factors of self-control are discussed in this essay.

Introduction

Factors required to attain self-control:.

• Monitoring: We should review what we plan and what is happening. If we want to reduce our weight, we will make a plan for our diet. Even though we are following the same plan, we should also know how effective our plan is? For this regular monitoring is required. We may have to see our weight at regular intervals and see if the weight loss as planned is achieved or not? If necessary we may amend our plan and go ahead.
• Benchmarking: We should always work against some standards. If we are not following the standards, we may not achieve the goal. We know that driving after taking an alcoholic drink is harmful and if we were caught, we have to pay a fine. This may lead to accidents also. We should decide that we will not drive when we are under the influence of alcoholic drinks. We should always keep that in mind and should not drive after taking a drink at any cost.
• Acquiring strength: The decisions, that we take, are to be implemented. That requires some energy. It may be physical as well as mental. We should attain these energies by doing meditation, exercise and prayers.

Why should we achieve self-control?

• Our health will get improved. Once we achieve this self-control, we can have good sleep. Our anxiety levels will come down. We will not get stress easily. We will develop a cool nature. We start thinking well before taking any actions. All these will give us better ways of living.
• Our relations with others will improve. We can easily excuse others. Self-control will take us away from violence. It will make us face conflicts thoughtfully instead of immediate impulses.
• Self-control people are more generous. They can overcome their selfish thoughts. They will try to help others to the maximum possible extent. These actions will help societies to progress.

How to achieve self-control?

• One should start accounting for his/ her mental strength. They should evaluate themselves what they intended to do and what they did. How much control we can exercise on our brain should be evaluated. If we are mindful of our activities, we can say that we can control ourselves. Once we start this review and try to improve further, we can achieve self-control.
• We should keep our environment in such a way that what we don't want to do will not happen. If you don't want to eat junk food, you should see that no junk food will appear in and around you.
• Decide what you want to do and see that you will adhere to that decision. For example, as soon as you get up in the morning, decide that you will not quarrel with anybody on that day. Then your mind may get tuned to the decision taken.

Self-control is directly related to our emotions because when we talk about controlling ourselves it is mainly about controlling our emotions or mind. As far as controlling the feelings of others or sometimes their mind will also seem easy for you, but this control towards yourself is less. A person loves himself a lot, wants to give priority to his own comfort, and for this comfort he does not want to control his feelings by prioritizing them. Whereas the truth is that the day a person learns to control himself, he can create the best situation for himself. Many ways help in self-control but the most important thing is to focus on yourself and identify yourself as to what is inside you that is not letting you allowed to control your emotions. May it be your ego, or a false pride whatever it is once you recognize it and remove it from yourself, your control over yourself will start increasing. Self-control is an important factor for a happy and healthy life for every human.

In Tamil there is a great saying that "Poruthar Bhoomi azhwar" that means those who have patience and self control over their own emotions they are going to walk further steps of success because their reactions to anyone is nil and that itself a great trait in offing. When a person tries to control himself, his wants are controlled, his emotions are controlled, his ego kept away, his jealous feeling on others controlled, his evil plans on other kept aside and all these good traits starts developing one after other and the person goes to the position of trans meditation as does not want anything now but the mental peace and peaceful living. Those who have self control does not want things that are not wanted so the expenses are nothing and nil. And even interaction with others also goes slow and thus there is no gossiping allegations,

Self-control is a quality of a person which helps him to be calm in each and every situation. It enhances self-confidence to control your emotions. Because after losing self-control one cannot do the right thing or cannot make the right decision. Sometimes when a person lacks self-confidence due to overwhelming emotions he/she shows a loss of self-control. He/she can start shouting or weeping in that situation. Which is a sign of his/her weakness. But to stay focused and achieve your goals it is important to have self-discipline and self-control. One can develop self-control by strengthening willpower, making plans, measuring progress, and rewarding himself.

Self-control can be correlated with discipline. To some extent, a self-controlled person is seen as living a disciplined life. It is one of the important virtues for getting success in life. Nowadays, people having lack this quality. As a result, they are unable to live a happy life even though they are wealthy people. Generally, people think that we should enjoy more and more in life because life is for once. So, they live an undisciplined life and never keep self-control over the body. They eat and enjoy more in life. As a result, their health starts deteriorating and victims of different diseases. In a real sense, only self-controlled people can enjoy their life till the end.

This is a wide subject and needs to be discussed and debated. By self-control, we mean the balanced approach to any problem. By controlling ourselves we are proving to others that we cannot be tempted to do wrong and that we act only after thinking. Self-controlled persons will have confidence in themselves because they think before they act and the chances of going wrong are very few.

As described by the author, impulsiveness is precisely the opposite of self-control. They do not go hand in hand. Most of us take decisions based on our emotions. Something tempts us, and we go after it. The irony is we know what is right and what is wrong for us, and yet, we do not take the right decisions. Our impulses overpower us. For example, we know that anger can ruin everything. It is bad for our mental health. It deteriorates our physical health. It ruins our relationship with others. It disturbs everyone around us. We have all the knowledge. How many of us can show some wisdom by putting the acquired knowledge to the best use? Not many for sure. Something or someone triggers us, and we display anger. This itself is losing self-control. A person is said to have complete self-control over himself only who has control over his thoughts, words and actions. He knows what he is thinking. He is consciously aware of his every thought. When he doesn't want to think about something, he is never going to create that kind of thought. For example, in today's world, it is taught always to think positively. How many of us can do that? We remain positive for a few minutes. Sometimes it can last for an hour and soon something negative strikes our mind, and we start creating the same quality of thoughts. A person who has complete self-control over himself can stay positive for as long as he wants irrespective of how much negativity prevails around him. He will never utter a single word he did not want to say. He will never carry out an act that he did not want to do. He thinks what he wants to think. He says what he wants to say.

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April 1, 2015

15 min read

Self-Control: The Secret to Life's Successes

Self-control is not just a puritanical virtue. It is a key psychological trait that breeds success at work and play—and in overcoming life's hardships

By Roy F. Baumeister

Daniel Stolle

The ability to regulate our impulses and desires is indispensable to success in living and working with others. People with good control over their thought processes, emotions and behaviors not only flourish in school and in their jobs but are also healthier, wealthier and more popular. And they have better intimate relationships (as their partners confirm) and are more trusted by others. What is more, they are less likely to go astray by getting arrested, becoming addicted to drugs or experiencing unplanned pregnancies. They even live longer. Brazilian writer Paulo Coelho summed up these benefits in one of his novels: “If you conquer yourself, then you will conquer the world.”

Self-control is another name for changing ourselves—and it is by far the most critical way we have of adapting to our environment. Indeed, the desire to control ourselves and our environment is deeply rooted in the psyche and underlies human engagement in science, politics, business and the arts. Given that most of us lack the kingly power to command others to do our bidding and that we need to enlist the cooperation of others to survive, the ability to restrain aggression, greed and sexual impulses becomes a necessity.

Social psychologists' appreciation of the importance of self-control reflects a shift in perspective. Thirty years ago many of them mistakenly regarded cultivation of self-esteem as a panacea for personal problems and social ills—an honest mistake. High self-esteem is associated with doing well in life, so it was reasonable to assume that a boost would improve people's lives.

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When analyzed more closely, the data suggested that self-esteem does not itself lead to success. It is less a cause than an effect. When researchers tracked students over long periods, they found that getting good grades results in better self-esteem later. But having higher self-esteem does not produce stellar report cards. Self-control, however, is the real deal.

Experiments on self-control began in the 1960s with pioneering studies of delaying gratification conducted by Walter Mischel, now at Columbia University. Using a procedure that came to be dubbed the “marshmallow test,” he offered children a choice between immediately getting the white, cylindrical candies (or another of their favorite treats) or else receiving a couple of those same sweets if they could only wait for a while. More than a decade after these early experiments were published, Mischel and his colleagues tracked down the children, by then young adults, and did so again as they entered middle age. The ones who had the most success at resisting temptation at age four went on to be the most successful as adults.

Recognizing the requirement of self-control for well-being, I and others have set about probing the psychological and biological processes underlying it. The findings indicate that the act of opting to not express anger or of choosing to forgo a marshmallow is akin to drawing on a store of energy that gets you through mile 26 of a marathon. As with any source of energy, it becomes depleted over time and needs replenishing. What psychologists have learned about self-control in recent studies may even provide new ideas for treating the seemingly intractable challenges of drug and alcohol addictions.

Mental Muscle Building

I have spent a quarter of a century doing laboratory studies on self-control with an endlessly fascinating stream of creative colleagues. Over that time, I have come to the conclusion that self-control, which might also be referred to as self-regulation or willpower, works something like a muscle does. In particular, it seems to “tire” after a workout. Several hundred studies in many labs have now replicated the basic finding that, after exerting willpower, people have less left over to complete a second chore. In one early study, we found that people who called on their self-control to resist chocolates and cookies later showed less fortitude on a difficult problem-solving exercise. They gave up much more easily than people who had not worked their willpower “muscle.” In other studies, trying to suppress a forbidden thought—such as being told not to think of a white bear—made participants less able to control subsequent emotional reactions.

We coined the term “ego depletion” to label the state of diminished willpower that follows from expending psychic energy on self-control, be it resisting temptation or forcing oneself to make tough decisions. The term was chosen as an homage to Sigmund Freud, who proposed that the self consists partly of a well of energy. His vague theories about how this energy worked are now mostly obsolete, but he did recognize that some form of psychic energy explains our behavior. Cast aside for decades, this idea reemerged when our experiments found that self-control operates as a mental muscle of sorts, a muscle in which energy stores get depleted with use.

Two other lines of research have extended the muscle analogy. Experiments by Mark Muraven of the University at Albany and his colleagues have shown that after exertion, willpower has not entirely vanished. Rather the body seems to be conserving energy; if an important challenge or opportunity arises, more self-control can be tapped. This finding parallels what happens with physical muscles. As muscles begin to tire, athletes cut back on exertion to conserve remaining energy and strength. But they can marshal concerted effort if needed, calling on reserves for a sprint to the finish.

Muscles do not just become fatigued; they increase in strength when used regularly. Self-control can also strengthen with practice, as shown when people go through an exercise program to enhance it. In several studies, volunteers were assigned for a two-week period to change how they speak—avoiding curse words, using complete sentences, and saying “yes” and “no” instead of “yeah” or “nope.” In another program, subjects were simply asked to improve their posture—sitting or standing up straight. After the exercises were completed, we evaluated the subjects' self-control using lab tests, such as squeezing a handgrip for as long as possible, but without any altering of speech or posture patterns. Those who had practiced the earlier exercises performed significantly better than a control group that had not had to clean up their language or sit up straight.

It has occurred to us from these studies that the Victorian notion of “building character” seems to have some scientific validity. Exerting self-control on a regular basis appears to build up a person's capacity to call on more of this character trait in a pinch.

When we did these studies, we began to ask ourselves whether actual physical energy was getting used up—or whether the notion of energy consumption was in fact just a psychological metaphor. An answer to this question came serendipitously when a failure in one experiment led to a new and useful insight.

Some scientists presumably march from one successful study to another, but I am not one of them. In this case, Matt Gailliot, then a graduate student, wondered whether we could extend the observation that willpower becomes depleted when someone resists temptation. What about the opposite case? Would indulging in temptation actually strengthen willpower?

I had my doubts, but I encouraged Gailliot to pursue the question, which we informally called the “Mardi Gras theory,” in reference to the Christian tradition of indulging in sinful impulses in preparation for a period of self-denial during Lent. First we sapped people's self-control by requiring them to mentally suppress the forbidden thought of a white bear. Then we randomly assigned some of the participants to drink a delicious ice cream milk shake before they took a disguised test of willpower that consisted of searching a matrix of numbers for a particular sequence. In fact, the sequence was not there, and the goal was to see how long people could keep trying before they gave up.

The folks who drank the shake persevered longer on the test than those who got nothing. This apparent victory for the Mardi Gras theory was soon undercut by another result that involved an additional control group. One of the groups, as before, received nothing to drink before the test and, as expected, did badly on that test. The other group drank a milk shake that did not taste good; it contained unsweetened half-and-half rather than ice cream, so it was basically a large, unappetizing glass of dairy glop. Unfortunately for Gailliot's theory, the half-and-half group also did better than the unfed subjects. Gailliot was initially glum because the experiment seemed a bust. But as we talked, another thought occurred to us: If it was not the pleasure of indulgence that restored willpower, could it have been the calories?

We started reading up on glucose, the sugar in the bloodstream that provides energy to bodily tissues, including the brain, the seat of self-control. We ran a large series of studies and came up with two supportive findings that have stood the test of time. One showed that when blood glucose is low, self-control suffers, often substantially. This pattern, by the way, gives credence to the oft-heard complaint that a person is having difficulty functioning because of “low blood sugar”—a conclusion that also jibes with studies from nutritionists.

Credit: Daniel Stolle

The other meaningful finding confirmed that a dose of glucose administered just before self-control is beginning to flag helps to restore the needed willpower to press ahead. These results strongly suggest that willpower is, indeed, more than a metaphor. Further, if exerting self-control diminishes willpower and the energy needed to sustain it, then the remaining energy can be conserved by cutting back on further demands for self-control.

A third result did not hold up. We found in one study that blood glucose levels drop during a task that requires self-control. Such a finding would be consistent with the idea that exerting willpower uses up glucose. But we could not replicate the pattern reliably in later tests. Some studies from other labs have shown, however, that the brain uses more glucose when exerting greater effort—which makes sense, after all, given that it is the brain that controls self-restraint.

A Challenge to our Ideas

Like many scientific theories, our muscle model of self-control has evolved as other researchers have gotten into the act. Some have tried to build on what we have done, and others have wanted to dismantle or challenge our work. These findings—and the debates they have engendered—have helped flesh out our understanding of self-control.

One contentious issue has been whether the brain really runs out of fuel for willpower. Like us, other investigators have confirmed that self-control is impaired when blood glucose is low, a physiological state that affects both body and brain. Some researchers have argued that the human body has extensive reserves of glucose that could be drawn on if an amount allotted to willpower got used up.

Compounding the skepticism over our notion of energy depletion, the brain's glucose consumption does not fluctuate much—still, it does change some. In prehistory, people might have faced a threat of running low on glucose, but few in industrial societies need to worry—certainly not the well-fed college students in our experiments who showed signs of ego depletion or impaired self-regulation.

All these points are well taken. It is possible, though, that exercise of self-control does not necessarily lead directly to the exhaustion of glucose and that when the body senses that available glucose is running low, it makes adjustments to direct the sugar to where it is needed most. In that case, we would still be correct in thinking that willpower is a precious resource—one that needs to be conserved. The simplistic view that ego depletion means that the brain exhausts its fuel supplies is not tenable, but it does seem likely that the urge to conserve a partly depleted resource is powerful and pervasive.

Another critique suggests that any willpower deficit can be overcome by just putting people with declining reserves into circumstances that cause them to call up additional resolve. Studies have shown that assigning people to a position of power and leadership—or even paying them to try harder—makes them continue to show good self-control even in situations where their energy should be depleted by prior exertion of willpower.

This research raises the possibility that willpower is all in your head. No resource is actually depleted, but people simply lose motivation to work hard. It can also mean that when willpower declines, you can still exert effective self-control if doing so is critical. Think of the chief executive who feels the responsibilities and pressures of leadership during a corporate crisis.

In a related criticism of our view, Veronika Job, then at Stanford University, and her colleagues, including Carol Dweck of Stanford, whose innovative theories they built on, have proposed that willpower is limitless and that a person with sufficient motivation can simply keep going. For these researchers, the idea of ego depletion is an illusion based on a false belief.

Our energy-allocation theory does not entirely disagree with the view that people can draw on spare resources for a time. If your willpower is slightly depleted, your body may naturally seek to conserve what remains—but you can still suck it up and perform well if the situation warrants. Tired athletes conserve their energy for the winnable points and the crucial, decisive moments. Ego-depleted people do the same with willpower.

In our own studies, we have found that people who believe in unlimited willpower tap into existing reserves to increase blood glucose levels when the sugar should have otherwise been depleted. The story, though, grows a little more complicated when examined closely.

A crucial test came when people were not just slightly depleted but continued exercising self-control until serious fatigue could no longer be ignored. Kathleen Vohs of the University of Minnesota, Sarah Ainsworth, one of my former graduate students and now at the University of North Florida, and others had shown that cash incentives or leadership responsibilities enable people to sustain self-control even when their willpower is depleted. But these various studies then initiated a grueling series of exercises, which showed that depletion worsened, and self-control started to diminish. Crucially, those who had been led to believe in unlimited willpower actually did worse than others. That belief had been helpful at first, but in the long run it backfired.

Self-control, it seems, can be maintained—but not indefinitely. After all, you do not get an infusion of glucose because you think willpower is unlimited or because you have been promoted to a managerial role. You just become more willing to spend from your reserves. Eventually a limit is reached. The illusion of endless self-control is tantamount to believing that a bank account has infinite funds. At the beginning, you may spend freely, but ultimately you seriously risk running out of money.

Can you will away an Addiction?

Recent studies have revealed newly discovered areas in which self-control plays a pivotal role. Some of these findings overturn prevailing ideas about various forms of addiction. A widely held view suggests that cravings for drugs, alcohol or cigarettes take over an addict's life and that quitting is impossible without complex medical treatments or at least a firm commitment to a 12-step-like program. Alan I. Leshner, former director of the National Institute on Drug Abuse and now CEO of the American Association for the Advancement of Science, has asserted that addiction is a “brain disease.” As he put it, a user may take a puff or inject a substance voluntarily, but at some point, a switch in the brain is thrown. Substance abuse becomes involuntary, and the compulsion lingers even when the addict earnestly desires to quit. Willpower and volition disappear once addiction takes hold.

New findings indicate, however, that any brain changes occurring in addicts do not lead to a loss of control over one's actions; often these people have the power to choose whether to give in to a craving or resist.

More specifically, addiction does not bring about changes in a brain area essential for self-control that governs movement—that is, the motor cortex, where actions, whether brushing one's teeth or reaching for a crack pipe, are initiated. As addiction grows, the decision to grab the pipe does not suddenly become involuntary. Instead addiction brings on a slow and insidious change in desire. Heroin or cigarettes evoke pleasant feelings that develop into a longing for these substances.

The addict can resist for a time but gives in at some point, perhaps sooner rather than later, and must thwart the desire again and again. The desire is not always overwhelming, however. In a study by Wilhelm Hofmann, now at the University of Cologne in Germany, people were contacted at random throughout the week and asked to report on any desires that came to mind. Yearnings for cigarettes or alcohol were rated as weaker than any others.

This and other findings indicate that the addict experiences an intermittent stream of one mild urge after another. The frequently recurring nature of these urges is what makes quitting a challenge. But the addict is not beset by the mythically insurmountable difficulty of resisting an overwhelming desire.

The controversy about whether addicts are still in control will likely persist. Arguments from politicians, drug counselors and others help to sustain the myth that addiction is rooted in overwhelming, uncontrollable urges. Many addicts themselves favor this viewpoint because it exonerates them from personal responsibility. The media often promulgate these arguments, perhaps because actors and other celebrities who develop an addiction want to retain the love and loyalty of their fan base, an easier task if they can attribute their drug use to external demons and uncontrollable psychological drives. Fans might not be so forgiving if celebrities just admitted that they simply like taking drugs.

Psychologists differ as to whether self-control can be an effective antiaddiction medicine. A survey in the U.K. found that addiction-treatment counselors who worked as volunteers tended to think that addicts can regulate their impulses. But those who received compensation for their work preferred to think that addicts are helpless and cannot get better without expert help. This argument is not intended to suggest that clinicians are in it only for the money. But when a controversy arises, financial incentives probably make it easier for people to endorse evidence that goes along with their own interests and to spot flaws in counterarguments.

Another addiction myth holds that cravings grow more acute only when quitting an addictive substance. A clever study by Michael Sayette of the University of Pittsburgh and his colleagues demonstrated that smokers believed that their desire would increase steadily over time, especially if they were told they could not light up.

The study also showed that these beliefs were wrong. Some participants had to abstain for a time and report their desire to smoke as part of the study protocol. Instead of the desire for a cigarette rising steadily, it went up and down unpredictably. Other studies have found that when a smoker quits, the desire to smoke goes down immediately and mostly stays in abeyance. If the addict relapses, as happens frequently, it is not because of an overwhelmingly strong urge for a cigarette. Rather it stems from a rather weak urge to light up at a moment when the smoker's willpower happens to have reached a nadir.

Addiction is for the Strong-Willed

The idea that quitting an addiction requires willpower makes sense to most people. But until recently, few have considered that starting a drug habit and staying addicted also require self-control. Most of us do not really like the first taste of beer or the first puff of a cigarette. Public health warnings about their dangers can also dissuade indulging for the first time. Willpower, in fact, is needed to overcome those negative influences and take the first steps on the path toward addiction. To sustain an addiction over a long period, a user must expend a substantial amount of energy to ensure that a habit does not interfere with work, family and relationships.

Consider smoking. So many restrictions exist today that smokers need to craft elaborate plans to sneak a cigarette. When my former university introduced rules prohibiting professors from smoking in their offices, one colleague struggled heroically to comply. I will not soon forget the sight of her heading out of the building into a Cleveland snowstorm, while holding her tiny baby in her arms, on the way to light up.

Just think about how much self-control she had to muster. First, she had to plan when she would find breaks between classes, appointments and meetings—and where she would go to not violate campus smoking restrictions. Then she had to dress herself and the baby warmly. She also had to remember her cigarette pack and lighter on the way out into the storm.

A study on smoking conducted in the Netherlands by Michael Daly of the University of Stirling in Scotland, myself and our colleagues lends some credence to the anecdotal observation that maintaining an addiction requires good self-control. Daly's group found that a Dutch workplace ban that began in 2004 reduced smoking but with a couple of important qualifications. The ban lowered smoking mainly among people who rated themselves lower on a survey of self-discipline, and this group returned to its old habits within a few years. There was no apparent effect on people scoring high in self-discipline.

Scientists who favor the view that addicts have little self-control might have expected a different initial outcome—high self-control types would alter their behavior in response to the ban, whereas poor self-regulators would keep right on smoking. And they might explain the fact that we found the opposite result by reasoning that people with low self-control needed the strong push from the law to get them over the hump—and interpret the subsequent relapse by suggesting that over time the threat of a legal cudgel somehow faded.

But the explanation for the results appears to be related to the addicts' need to draw on reserves of willpower to preserve their habit. For years people had comfortably smoked right at their desks. Suddenly, that option was gone. To continue their habit after the ban, smokers had to make elaborate adjustments. Each break had to be arranged carefully to plan where and when it could happen.

People with good self-control could handle these demands. But those with low self-control gave up and quit for a while. Over time, however, they noticed the coping strategies of the self-controlling smokers. They saw, for instance, that these diehards headed outside to a particular “smoker's spot” in the park. They then simply copied those strategies.

A number of studies have shown that addicts seem able to consistently plan and execute intricate strategies to maintain heroin or cigarette habits—habits that researchers, clinicians and even users themselves once thought to be unshakable. These findings provide a new perspective on addiction. The possibility exists that these groups may be able to redirect the same sustained willfulness they use to procure a drink or fix toward kicking their habits. But this idea also raises a new set of issues.

A therapist may have difficulty convincing an addict that he or she has taken the wrong path if that person sees nothing permanently damaging with having a few drinks or popping painkillers while continuing to fulfill responsibilities at home and work. This new insight into the nature of addiction provides further evidence of the extent that self-control can influence our behaviors in myriad ways—and how it may even, perhaps counterintuitively, enable us to persist in adhering to self-destructive habits. It demonstrates, once again, that our ability to control our emotions and desires lets us manage, for good or bad, the endless challenge of adapting to the world around us.

Roy F. Baumeister is a social psychologist with research interests that range from social rejection to sexuality and aggression. He is a professor in the department of psychology at Florida State University.

78 Self-Control Examples

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Self-control involves an individual’s conscious, deliberate suppression of impulses, drives, or urges that, if acted upon, could lead to undesirable consequences (Eisenberg, Spinrad, & Mart, 2018).

In essence, self-control signifies the human capacity to override an inner desire, avoiding instant gratification for the sake of long-term goals ( delayed gratification ) or social norms. 

Self-control can range from resisting the temptation to devour a decadent dessert when on a diet, to managing anger upon provocation, or even to resisting an impulsive purchase when on a restrictive budget.

Psychologists tend to associate strong self-control with positive personal and life outcomes. For example, research by Moffitt et al., (2011), in a longitudinal study spanning several decades, showed that individuals with higher levels of self-control during childhood were less likely to develop health problems and had better financial stability in adulthood.

In other words, your ability to exercise self-control from an early age could dramatically shape your life outcomes.

However, while the virtues of self-control seem pretty straightforward, there’s another side to the coin. Excessive self-control can lead to what scientists call “ego depletion” — a state where you’ve exerted so much mental effort trying to control your behaviors that you reach breaking point, and go on a ‘binge’ (Hagger, Wood, Stiff, & Chatzisarantis, 2010).

Self-Control Examples

1. Exercising instead of sleeping in Choosing to exercise rather than sleep in is an example of self-control because it involves consciously fighting the natural inclination to stay comfortable and restful in bed. The individual deliberately suppresses the immediate pleasure of lying in bed for the long-term health and wellness benefits that come from regular physical exercise. This action embodies the sacrifice and discipline often required to practice self-control. 

2. Resisting chocolate cake on a diet When a person on a diet successfully resists the temptation of a delicious chocolate cake, they are practicing self-control. The immediate gratification of eating the cake, which is likely high in sugar and unhealthy fats, is rejected in favor of longer-term health goals. This self-regulation can contribute significantly to a person’s overall well-being and success in following the dietary regimen.

3. Saving money for the future Choosing to save money instead of making unnecessary purchases demands a lot of self-control. The immediate satisfaction of buying something new is deferred in favor of future financial stability or potential investments. This act reflects an understanding of the value of delayed gratification and a prioritization of long-term goals over immediate wants.

4. Studying instead of watching television Choosing to study when you could be watching television is another case of practicing self-control. By putting the need for academic progress and knowledge acquisition above the immediate joy of entertainment, the individual is exercising self-control. This choice, while sometimes difficult, can contribute to academic success and personal growth .

5. Walking away from a heated argument Choosing to step away from a provoked disagreement demonstrates self-control, as it involves tempering emotions and avoiding the impulse to engage in verbal conflict. This action not only prevents the potential escalation of the argument, but it also exemplifies the individual’s ability to manage their emotions. Exercising self-control in such situations can lead to healthier interpersonal relationships.

6. Limiting screen time Limiting one’s time spent on digital devices, despite the allure of continuous entertainment and social interaction, is another manifestation of self-control. The immediate pleasure of screen activities is controlled to reduce potential negative effects such as disturbed sleep patterns, eye strain, or decreased physical activity. This decision showcases the individual’s ability to prioritize overall wellbeing over immediate pleasure.

7. Not gossiping about others Refraining from participating in gossip, despite the immediate satisfaction it may provide, is a clear example of self-control. By choosing not to spread rumors or share private information about others, the person exercises restraint and maintains respect for other people’s privacy. The practice of this kind of self-control can contribute to a more respectful and harmonious social environment .

8. Avoiding impulsive shopping Resisting the urge to make unnecessary purchases, especially when faced with attractive offers, signifies self-control. Bypassing the immediate gratification that comes from buying new items, the individual prioritizes their financial stability and security. This act of restrained consumer behavior underscores the person’s ability to control impulses.

9. Delaying gratification Delaying gratification, waiting for a greater reward in the future rather than experiencing an immediate one, epitomizes the practice of self-control. This could involve resisting an initial, lesser reward to reach a more significant goal down the line. It displays a strong sense of discipline and the ability to prioritize long-term benefits over short-term satisfaction.

10. Listening rather than interrupting Choosing to listen attentively when you have the impulse to interrupt is another form of self-control. By not giving into the urge to immediately express your thoughts and instead respecting the other person’s speaking time, you’re practicing restraint. Demonstrating such control contributes to productive and respectful communication.

Additional Examples

• Holding back from yelling when angry.
• Not responding to online trolls.
• Following a strict diet plan.
• Finishing tasks before playing games.
• Keeping calm in traffic.
• Taking regular study breaks.
• Managing time effectively.
• Keeping promises.
• Avoiding unhealthy foods.
• Limiting social media usage.
• Resisting urge to procrastinate .
• Avoiding excessive caffeine.
• Not overeating at a buffet.
• Practicing patience in queue.
• Not snapping at annoying people.
• Refraining from swearing.
• Maintaining regular sleep schedule.
• Not binge-watching series.
• Letting someone else speak first.
• Ignoring distracting notifications.
• Not taking the last cookie.
• Ignoring the urge to gossip.
• Taking deep breaths when stressed.
• Avoiding junk food.
• Saying no to peer pressure .
• Forgiving someone who hurt you.
• Not laughing at inappropriate times.
• Going to bed early.
• Not snacking late at night.
• Declining unnecessary social engagements.
• Setting boundaries at work.
• Completing chores before relaxing.
• Sticking to a budget.
• Not honking in traffic.
• Refusing extra dessert.
• Accepting criticism without arguing.
• Choosing water over soda.
• Adhering to a reading schedule.
• Limiting video game time.
• Ignoring the elevator, taking stairs.
• Controlling temper with children.
• Resisting urge to complain.
• Fasting intermittently.
• Conserving water and electricity.
• Staying faithful in a relationship.
• Walking instead of driving.
• Not cheating on a test.
• Resisting office gossip.
• Maintaining good posture.
• Not engaging in heated political debates.
• Waiting for your turn.
• Resisting urge to lie.
• Declining an unhealthy invitation.
• Keeping secrets when entrusted.
• Reading rather than watching TV.
• Working on improving bad habits.
• Reusing, reducing, and recycling.
• Taking care of personal hygiene.
• Meditating regularly.
• Not blaming others for your mistakes.
• Giving others the benefit of doubt.
• Not judging people hastily.
• Practicing gratitude daily.
• Ignoring distractions while working.
• Turning down a second helping.
• Waking up at a consistent time.
• Not checking phone during conversations.
• Prioritizing tasks over entertainment.

The Marshmallow Experiment: A Famous Test of Self-Control

The Stanford marshmallow experiment was a series of psychological studies led by psychologist Walter Mischel at Stanford University in the late 1960s and early 1970s (Mischel, Shoda, & Rodriguez, 1989).

This influential study in psychological research on self-control aimed to scrutinize a critical facet of human psychology — the capacity for delayed gratification, a key aspect of self-control – among young children..

In the experiment, a marshmallow was placed before young children, who were approximately 4-5 years old. These children had been given a difficult choice — they could either consume the marshmallow immediately or wait approximately 15 minutes without eating it, for which they would be rewarded with a second marshmallow.

The challenge, in essence, measured the children’s ability to exercise self-control.

The temptation was physical and immediate (the visible marshmallow), but the reward required patience.

The study found that some children gave into the temptation immediately, while others managed to wait and receive the second marshmallow (Mischel et al., 1989). The researchers inferred this ability to wait as an indicator of self-control.

As the researchers followed up with the participants in their later years, they found that children who were able to wait longer in the marshmallow test generally grew up to be adults with better life outcomes as measured by SAT scores, educational attainment, and even body mass index (Schlam, Wilson, Shoda, Mischel, & Ayduk, 2013).

However, more recent discussions around the Stanford marshmallow experiment have cautioned against oversimplifying self-control and repeatedly pointed out the potential influence of various external and contextual factors . For example, Kidd, Palmeri, and Aslin (2013) argue that the reliability of the environment, rather than inherent self-control, played a critical role in whether children decided to wait for the second marshmallow. In this perspective, self-control is not a fixed trait but is malleable, shaped by specific contexts and experiences. 

Accordingly, while the Stanford marshmallow experiment marked a vital starting point for considering self-control and delayed gratification, its reductionistic view has been increasingly scrutinized by subsequent research.

Eisenberg, N., Spinrad, T. L., & Mart, E. (2018). Prosocial development: A multidimensional approach . Oxford University Press.

Mischel, W., Shoda, Y., & Rodriguez, M. L. (1989). Delay of gratification in children. Science, 244 (4907), 933-938. doi: https://doi.org/10.1126/science.2658056  

Moffitt, T. E., Arseneault, L., Belsky, D., Dickson, N., Hancox, R. J., Harrington, H., … & Hagger, M. S., Wood, C., Stiff, C., & Chatzisarantis, N. L. D. (2010). Ego depletion and the strength model of self-control: a meta-analysis. Psychological bulletin, 136 (4), 495. doi: https://psycnet.apa.org/doi/10.1037/a0019486

Kidd, C., Palmeri, H., & Aslin, R. N. (2013). Rational snacking: Young children’s decision-making on the marshmallow task is moderated by beliefs about environmental reliability. Cognition, 126 (1), 109-114. doi: https://doi.org/10.1016/j.cognition.2012.08.004  

Schlam, T. R., Wilson, N. L., Shoda, Y., Mischel, W., & Ayduk, O. (2013). Preschoolers’ delay of gratification predicts their body mass 30 years later. The Journal of pediatrics, 162 (1), 90-93. doi: https://doi.org/10.1016/j.jpeds.2012.06.049

• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd-2/ 10 Reasons you’re Perpetually Single
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd-2/ 20 Montessori Toddler Bedrooms (Design Inspiration)
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd-2/ 21 Montessori Homeschool Setups
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd-2/ 101 Hidden Talents Examples

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Home — Essay Samples — Life — Discipline — Importance of Self Discipline

Importance of Self Discipline

• Categories: Discipline

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Published: Jun 13, 2024

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Personal development, academic success, professional achievement.

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The Importance of Self-Control

How it works

• 1 Doing Well in School and Self-Control
• 2 Mental Health and Self-Control
• 3 Relationships and Self-Control
• 4 Wrapping Up

Doing Well in School and Self-Control

There's a lot of proof that shows a link between self-control and doing well in school. Need a custom essay on the same topic? Give us your paper requirements, choose a writer and we’ll deliver the highest-quality essay! Order now

Kids who can control themselves tend to get better grades. Why? Well, for one, self-control helps with using time wisely. Procrastination, something lots of people struggle with, is really just a lack of self-control. When students can ignore distractions, they can spend their time studying and doing homework instead.

Also, self-control helps with setting and achieving long-term goals. Doing well in school isn't just about being smart; it’s about sticking with it and putting in the effort. The ability to wait for a bigger reward—like studying for a test instead of going to a party—can lead to better grades and a deeper understanding of what they're learning.

Mental Health and Self-Control

Self-control isn't just about school; it’s super important for mental health too. People who practice self-control can handle stress and anxiety better. By keeping their reactions in check and staying balanced, they can face challenges calmly and logically.

It also helps with managing emotions. Being able to control your feelings—like not exploding in anger or giving in to sadness—helps keep you emotionally stable. This emotional control is crucial for building resilience, which is the ability to bounce back from tough times.

Relationships and Self-Control

Self-control is a big deal when it comes to relationships too. Being able to control yourself in social situations leads to better and more meaningful connections. For example, during an argument, self-control can stop you from saying something hurtful in the heat of the moment. Instead, it allows for calm and constructive conversations, which are essential for resolving conflicts and keeping the peace.

It also helps with empathy and patience. Being able to listen and respond thoughtfully rather than impulsively makes for better understanding and connection with others. This empathetic approach is key for building trust and rapport, whether it's with friends, partners, or colleagues.

Wrapping Up

To sum it up, self-control is a really valuable trait that affects many parts of our lives, from doing well in school to mental health and relationships. It helps with managing time, setting goals, and handling emotions. By developing self-control, we can face life's challenges with strength and grace, build strong connections, and reach our goals. In a world full of distractions, being able to control ourselves isn't just helpful; it's essential for a happy and successful life.

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Essay on Self Discipline for Students and Children

500+ words essay on self discipline.

Self-discipline means self-control, which gives you inner strength and a way to control yourself, actions, and reactions. It is one of the most important and useful skills to achieve success and everyone should possess this quality. Self-discipline comes naturally to some people. And some people can achieve it with some effort. The effort made is worth it as it changes life for the better. It just means exercising self- control. A person who stays in control has the ability to take charge of his/her actions and reactions.

Tips to Achieve Self-discipline

• Set your goals: – The first step towards leading a disciplined life is to set goals. Goals give you a clear idea about what needs to be achieved. One must always set a timeline for your goals. This serves as a driving force and motivates you to work hard. It is a good idea to set both short term and long term goals and create a well thought out plan to achieve them.
• Do meditation:- Meditation is one of the best ways to channel our energy in the right direction. It helps maintain focus, acquaints us with our inner self and furthers better self- control. It is the stepping stone for a disciplined life. Meditating for half an hour every day can help in inculcating self-discipline.
• Set a Routine:- Those who set a routine and follow it daily lead a more disciplined life. It is suggested to list all the tasks that you require accomplishing in a given day. Write them in the order of their priority, set a timeline for each and act accordingly. This is a good way to lead an organized and disciplined life.
• Stay away from distractions :- In this technology-driven world, there are numerous things that can distract us and take charge of our lives. Our mobile phones, television, and chatting apps are some of the new age things that are a big hindrance in practicing self-discipline. No matter how determined we are to study, work or sleep on time, we tend to get distracted at the beep of our phone. Social media platforms, chatting apps and web series are extremely addictive and hamper work. In order to practice self-discipline, it is important to stay away from these distractions. Put your phone on silent or keep it at a distance when you sit to study or work. Similarly, just put your phone away at bedtime and instead pick a book to read.
• Reward yourself :- Reward yourself for every goal you achieve. This will motivate you to work harder to achieve more. This is a good way to trick your brain to inculcate self-discipline.
• Take proper sleep :- You can inculcate self-discipline only when you are well-rested. So, it is essential to sleep for eight hours each night. Maintaining a good sleep cycle is also essential. This means that you should try sleeping and waking up at the same time each day. A power nap during the afternoon can help further.
• Stay Positive : – Many people want to inculcate self-discipline but are unable to because they somehow believe that it is difficult to achieve. They feel that it is too much to ask for and that they shall not be able to practice it. This is the wrong approach. You can achieve anything in life if you stay positive and believe in yourself. So, you should stay positive. It is a pre-requisite for inculcating self-discipline.

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Self Discipline Benefits and Importance

Self-discipline helps you to overcome the bad habits by meditating regularly. It gives you the ability not to give up after failure and setbacks, develop self-control, provide the ability to resist distractions, helps you to motivate yourself until you accomplish your goals.

Achieving self-discipline may be difficult but in order to lead a healthy personal and professional life, it is very important. A self-disciplined person makes optimum use of the time. Hence, he can achieve more and do more work as compared to a person who is not self-disciplined. We should, therefore, make some efforts to achieve it.

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