The secret to self-regulation

Research shows that people who are effective at achieving their goals don't rely on willpower to resist temptations. They are better at self-regulation. Here, you'll discover the secret to lasting behaviour change.

- EMMA NUTTALL

Have you ever joined a gym or planned to start a new fitness program, but struggled to get out of bed on Monday morning when the alarm went off? Then you spent the rest of the day berating yourself and ended up engaging In unhealthy behaviour because of the guilt and self-criticism? Or do you tackle new goals with bucketloads of enthusiasm, but after a few weeks the initial excitement wears off and you find it difficult to maintain your motivation? Have you ever wished that you just had more willpower? Research shows that people who are effective at achieving their goals don't rely on willpower to resist temptations. They are better at self-regulation than people who struggle to stay motivated.

What does self-regulation entail?

Self-regulation is the ability to understand and manage your thoughts and emotions in the pursuit of long-term goals. It also refers to how well you regulate your nervous system and bring yourself back into a state of balance when your stress response is triggered. The ability to self-regulate results in fewer disruptive thoughts and negative behaviours and less cognitive conflict. Cognitive conflict refers to negative self-talk and wrestling with self-control. Having both the desire and motivation to change is essential for the change to be lasting. Your level of self-awareness is a contributing factor, and your social networks may play a role in influencing the outcome. Many people who have the desire to change” but fall short in some of the other areas. This explains why self-regulation is so important.

How do you self-regulate?