Can You Strengthen Self-Control? Discover the Possibilities

We all know that one person who seems to have self-control in spades. They set a goal and stick to it. They breeze through challenging tasks. They're the 5 AM early risers, the no-junk food aficionados, and sometimes even the ultra-marathon runners.

But for most of us, self-control often feels like a distant dream.

We wonder why it's such a struggle to stick to our habits, achieve our goals, or maintain a diet and exercise routine. Is self-control something you're born with, or can it be developed?

The Genetics of Self-Control: Nature or Nurture?

The research on self-control is a bit of a mixed bag. Previous studies have reported heritability estimates ranging from zero to a whopping 90 percent. So, how much of our self-control is influenced by our genes? A recent meta-analysis aimed to provide more clarity on the role genetics plays in self-control.

How the Study Unravelled the Genetics of Self-Control

Researchers from around the world conducted a meta-analysis that compared studies on identical twins with studies on fraternal twins. Since identical twins share the same DNA, and fraternal twins do not, this approach helps differentiate the genetic and environmental factors affecting self-control.

The Study's Revealing Insights

The study found that 60 percent of the variation in self-control between individuals is influenced by genetic factors. In other words, self-control isn't solely dictated by your genes, but they play a substantial role.

Your genetic makeup can make you predisposed to have an easier or more challenging time regulating your thoughts, behaviours, and impulses. But the good news is that self-control isn't entirely determined by your genetics.

So, how do we nurture self-control?

Individualisation Matters: Just as people come in all shapes and sizes, their levels of self-control can vary too. Coaches understand the importance of intelligent individualisation – a strategic and purposeful approach to personalisation. You may have different genetic predispositions when it comes to self-control, and acknowledging this is essential.

Start with Self-Reflection: As you begin your journey, consider asking yourself about your self-control. Find out how you perceive your own self-control and what areas you find more challenging to regulate.

Tools for Improvement: For those struggling with self-control, focus on other methods of behaviour change. Connect new behaviours with your values and identity, and make those healthier choices easy and readily accessible. By automating behaviours and simplifying choices, you can exert less self-control.

The Growth Mindset: Even if genetics contribute to self-control, nearly half of it remains within your control. This means there's room for improvement. Adopt a growth mindset and view self-control as something that can grow and improve with effort and practice.

Embrace the Opportunity to Evolve

Inevitably, there will be moments when self-control slips and decisions are regrettable. Instead of self-recrimination, embrace these moments as learning opportunities. Reflect on what could have been done differently to minimise the need for excessive self-control.

Genetics may play a role, but our thoughts and behaviours can be changed. We can learn, grow, and improve. This study provides hope that almost half of self-control is within our hands.

So, as you read this, let curiosity guide your behaviour, stay optimistic, and continue to shape your life for the better.

Ready to Develop Your Self-Control?

If you're looking to build your self-control and want guidance on the journey, consider coaching. Coaching can equip you with the strategies and support to enhance your self-control and lead a more disciplined life. Discover the benefits of coaching and embark on the path to self-improvement today. Learn more about coaching here.

References:

Willems YE, Boesen N, Li J, Finkenauer C, Bartels M. The heritability of self-control: A meta-analysis. Neurosci Biobehav Rev. 2019 May;100:324–34.

Caldwell AE, Masters KS, Peters JC, Bryan AD, Grigsby J, Hooker SA, et al. Harnessing centred identity transformation to reduce executive function burden for maintenance of health behaviour change: the Maintain IT model. Health Psychol Rev. 2018 Sep;12(3):231–53.

Self-Control: Can You Build More of It? Precision Nutrition. (n.d.).

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