Exercises to develop self-control

Self-control is a manifestation of the strength of a personality s character, which needs constant development. Self-control is not an innate personality trait, it must be developed in order to achieve what you want. When developing self-control, don t expect immediate results – it doesn t work that way. Through regular practice and gradual progress, you will be able to achieve success.

The benefits of self-control

Efficiency of decision making

When a person knows how to resist temptations, then it is easier for him to make deliberate and balanced decisions. Thanks to self-control, a person knows exactly what he needs, and what he can do without.

Getting rid of impulsive behavior

Self-control works in tandem with awareness. Therefore, before you smoke, eat fatty foods at night or relax with a drink with friends, a person should think carefully whether he really needs it. This also includes impulsive buying, breakdowns, and irritable behavior.

Increased concentration

Concentration of attention, control of thoughts and emotions – allow you to focus on the necessary task at any time and complete it successfully. As a result, a person spends less time on work and manages to do twice as many things.

Getting rid of bad habits

If a person wants to get rid of his bad habits, then first of all he needs to work on self-control. Otherwise, he will not be able to achieve the desired results. Self-control allows you to say no to watching TV shows, being lazy, overeating, etc. People with developed self-control in difficult times know how to switch attention, resist the temptation and remember why he started all this.

Self-development exercises

Breathing techniques

Breathing exercises help you relax, put your thoughts in order, and encourage action.

Sitting in a chair, try to relax all the muscles in your body and listen to your own breathing. Start counting to yourself 1, 2, 3 – and take a slow deep breath. For the next three counts, hold your breath. And then exhale deeply for three counts. Repeat this exercise for 3 minutes. And you will feel complete relaxation.

Techniques for controlling muscle grips

These techniques allow you to relieve neuropsychic stress and quickly recuperate.

Sit in a comfortable position with your eyes closed. Recover your breathing, take a deep breath and exhale slowly. Feel your entire body from the top of your head to your toes. Try to find the places that are most stressful at the moment. Tighten the places of your clamps even more, as soon as you feel exhaustion, sharply relax them. Repeat this several times.

If after these steps a clamp remains somewhere, then massage it with your hands. The exception is the face, in this case it is better to make grimaces by using tense muscles.

Verbal exposure techniques

Self-order exercise. Use self-orders when you feel like you’re about to break down. At such moments, it is better to say to yourself (aloud or to yourself): “Stop raising your voice,” “You shouldn t give in to provocation,” “Be patient,” etc. This technique helps to control emotions and behave with dignity.

Self-programming exercise. If you want to set yourself up for success, then this technique is just for such cases. You need to come up with a self-programming text to make the effect more effective, use the words “today”, “now”.

For example:

“Today I will succeed”;

“Now I will cope with this task with a bang”;

“Today I will be calm, feminine and irresistible.”

It is better to repeat the self-programming text several times, standing in front of a mirror or on the road.

Image –
Patrick McGregor on Unsplash

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