How to Increase Your Self-Control

Self-control is a fundamental aspect of human psychology, enabling us to resist immediate temptations in favor of long-term benefits. This ability, often referred to as delayed gratification, is crucial for personal and professional success. However, many individuals struggle with self-control due to two primary barriers: the lack of ability to wait for 'larger-later rewards' and the lack of desire to do so. This article explores practical techniques to overcome these barriers and strengthen your self-control.

### Enhancing the Ability to Wait

One of the most common challenges in exercising self-control is the ability to delay immediate gratification. Here are several strategies that can help you improve this skill:

1. **Distraction**: When faced with an immediate temptation, distracting yourself can be an effective way to avoid making impulsive decisions. Engage in activities that shift your focus away from the temptation, such as reading a book, going for a walk, or calling a friend.

2. **Reframing**: Changing the way you think about a situation can significantly impact your ability to wait. Instead of viewing the delay as a sacrifice, reframe it as an investment in your future self. This cognitive shift can make waiting feel more worthwhile and less burdensome.

3. **Putting Yourself in a Positive Mood**: Moods can influence self-control. When you're in a positive mood, you're more likely to make decisions that align with your long-term goals. Engage in activities that boost your mood, such as listening to uplifting music or watching a funny video, to enhance your self-control.

4. **Using Reminders**: Visual reminders can serve as powerful tools to keep you focused on your long-term goals. Place reminders of your goals in visible locations, such as on your fridge or desk, to constantly reinforce your commitment to delayed gratification.

### Strengthening the Desire to Wait

In addition to enhancing your ability to wait, it's essential to strengthen your desire to do so. Here are techniques that can help:

1. **Exaggerating a Delayed Reward's Value**: Sometimes, the key to resisting immediate temptations is to magnify the appeal of the delayed reward. Imagine the immense satisfaction and pride you'll feel when you achieve your long-term goal. This mental exaggeration can make waiting more appealing.

2. **Waiting Before Choosing**: When faced with a decision that involves immediate gratification versus a delayed reward, take a moment to pause and reflect. This brief delay can help you make a more thoughtful and self-controlled choice. Practice the '10-minute rule': if you're tempted by something, tell yourself you can have it in 10 minutes if you still want it then. Often, the temptation will pass.

### Conclusion

Increasing your self-control is a journey that requires patience, practice, and persistence. By implementing the strategies discussed in this article, you can enhance your ability to wait for 'larger-later rewards' and strengthen your desire to do so. Remember, self-control is not just about denying yourself pleasures but about making choices that align with your long-term well-being. With time and effort, you can cultivate a stronger sense of self-control that will benefit you in all areas of life.