3 Strategies To Master Self-Control
As of approx. 2021, the ancient philosophy of Stoicism is in revival. Perhaps it’s the amount of people feeling ‘empty’ in their day to day lives that attracts them to stoicism’s four cardinal virtues—courage, justice, wisdom, and temperance— and their promise of a fulfilling and meaningful life.
Today, we'll explore one of these virtues, temperance and its relation to self-control and self-discipline. Although perhaps not a ‘sexy’ concept, we'll delve into the importance of self-discipline in sports and business, backed by research, and provide three practical tips for cultivating self-control in your life.
The Stoic Virtue of Temperance and Self-Control
The Stoic value of temperance, also known as moderation or self-control, is a foundational principle of this ancient philosophy. It emphasizes the importance of maintaining balance and restraint in one's actions, desires, and emotions. Temperance encourages individuals to avoid excesses and extremes, recognizing that indulging in pleasure or succumbing to excessive desires can lead to instability and unhappiness. By practicing temperance, Stoics aim to achieve a state of inner tranquility and harmony, allowing them to make reasoned decisions, withstand adversity with grace, and maintain a clear, rational mind even in challenging circumstances.
Interestingly, this concept is found in other philosophies including in the Buddhist concept of the ‘Middle Way’. Advocated by Siddhartha Gautama (the Buddha), this approach encourages a balanced approach between asceticism and indulgence, promoting moderation as a means to alleviate suffering.
However, does this concept hold any water when the rubber hits the road?
Self-Discpline as a General Marker of Positive Outcomes
As we comb the literature, what we find is a range of studies (some specific and some indirectly linked) which correlate concepts like self-discipline, moderation and self-regulation in a range of positive outcomes:
Academic Achievement and Self-Discipline:
Duckworth, A. L., & Seligman, M. E. P. (2005) found that self-discipline is a better predictor of academic success among adolescents than intelligence quotient (IQ). Students with higher levels of self-discipline achieved better grades and standardized test scores.
Emotional Regulation & Habits:
Tang, Y.-Y., Tang, R., & Posner, M. I. (2015) demonstrated that even brief meditation training, which promotes self-control and emotional regulation, can lead to a reduction in smoking, highlighting the power of self-discipline in breaking addictive habits.
Excess and Mortality:
Mokdad, A. H., Marks, J. S., Stroup, D. F., & Gerberding, J. L. (2004) identified behavioral factors, including excessive consumption of unhealthy foods and lack of exercise, as major contributors to premature deaths. This suggests practicing temperance in diet and lifestyle choices is crucial for overall health and longevity.
Perseverance and Sport Performance
Gucciardi, D., Mallett, C. J., Stoner, P. R., & Perry, J. A. S. (2014) found players with higher levels of perseverance and passion for long-term goals demonstrated superior performance outcomes, including increased playing time, goal scoring, and assists.
The impact also translates across to business outcomes with some research to suggest that self-discipline in senior leaders is a critical factor in the adaptability of CEOs in today’s rapidly evolving business landscape.
Sold on the trying a little grit and elbow grease? Try implementing the following three tips for cultivating self-control:
Utilize the "Delay Discounting" Technique:
Psychological Theory: The Delay Discounting theory posits that individuals often devalue future rewards in favor of immediate gratification. This theory is foundational in understanding self-control and impulsivity.
Tip: Practice delaying gratification by implementing the "two marshmallow test" principle. When faced with a choice between an immediate reward (e.g., indulging in a tempting snack) and a larger, delayed reward (e.g., achieving long-term health goals), consciously choose the delayed reward. By training yourself to wait for more substantial benefits, you strengthen your self-control over time.
Implement the "Cognitive Control" Strategy:
Psychological Theory: Cognitive control theories emphasize the importance of executive functions, like attention, inhibition, and working memory, in self-regulation and self-control.
Tip: Engage in cognitive training exercises, such as meditation or mindfulness practices. These techniques help improve your cognitive control by enhancing your ability to focus, manage distractions, and inhibit impulsive reactions. Regular practice can lead to better self-control in various aspects of life.
Apply the "Implementation Intentions" Technique:
Psychological Theory: Implementation Intentions theory suggests that specifying when, where, and how you will act in a given situation increases the likelihood of goal attainment. It helps bridge the gap between intention and action.
Tip: When setting goals that require self-control, create implementation intentions. Clearly define the circumstances and actions needed to achieve your objectives. For example, if you want to exercise more, specify when and where you will work out (e.g., "I will go for a 30-minute run in the park every morning at 7 AM"). This technique leverages the power of planning and can significantly boost self-control by reducing the reliance on willpower alone.
References
Duckworth, A. L., & Seligman, M. E. P. (2005). Self-discipline outdoes IQ in predicting academic performance of adolescents. Psychological Science, 16(12), 939-944.
Gucciardi, D., Mallett, C. J., Stoner, P. R., & Perry, J. A. S. (2014). Grit: Perseverance and Passion for Long-Term Goals Predicts Elite Soccer Performance. Journal of Science and Medicine in Sport, 17(4), 413-418.
Tang, Y.-Y., Tang, R., & Posner, M. I. (2015). Brief meditation training induces smoking reduction. Proceedings of the National Academy of Sciences, 112(52), 15898-15903.
Mokdad, A. H., Marks, J. S., Stroup, D. F., & Gerberding, J. L. (2004). Actual causes of death in the United States, 2000. JAMA, 291(10), 1238-1245.
