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How to Increase Self-Control
The Shadow
Anonymous
November 15, 2023
1. Brain Region: Anterior Cingulate Cortex (ACC)
- Responsible for monitoring internal conflict.
- Discovered through EEG, which measures brain electrical activity.
- When we stop monitoring internal conflict, self-control diminishes.
- The idea is that self-control is the capacity to monitor internal conflict, not a separate controlling mechanism
- We commonly think that the reason we stop monitoring the battle is because we've lost or we've won because they happen so closely together
It is that when we stop monitoring it that's when we lose the battle and you may have kind of noticed this that in the back of your mind you're kind of arguing with yourself but you sort of like eh, and then you stop thinking about it and before you realize it your phone is in your hand and you're kind of waving it around and you're scrolling in bed.
2. Definition of Self-Control
- Self-control is not a separate controlling aspect.
- It is the capacity to monitor internal conflict.
- We exert self-control when faced with conflicting impulses.
3. Emotional Regulation and Self-Control
- Emotional regulation involves suppressing internal emotions.
- Suppressing emotions shuts off conflict monitoring in ASC.
- The more emotions suppressed, the worse self-control becomes.
4. Stress and Externalization of Attention
- Stress externalizes attention to solve external problems.
- Externalizing attention diminishes monitoring of internal conflict.
- Stress, by focusing on external issues, weakens self-control.
5. Managing Emotions and Stress for Improved Self-Control
- Emotionally turbulent individuals struggle with self-control.
- Solution: Learn to regulate emotions (therapy, journaling, walks).
- Stress management: Re-internalize awareness during stress, not necessarily solve all problems (exercises later on)
6. Awareness and Self-Control
- Increasing awareness of internal signals improves self-control.
- Subjective self-control is different from the neuroscientific mechanism.
- Awareness of internal conflicts is the key to self-control.
7. Meditation and Self-Control
- Meditation improves self-control.
- Meditation is simply paying attention to the breath, aligning with conflict monitoring.
- Yogi's understanding aligns with the scientific discovery.
8. Awareness Precedes Self-Control Misconception
- Correction: Awareness is control.
- Meditation and paying attention to internal conflict enhance control.
- The muscle of self-control is the muscle of conflict monitoring.
9. Developing Self-Control
- Traditional advice to "just do it" lacks a clear process.
- True self-control comes from prolonged awareness of internal conflict.
- Overcoming addiction involves repeated awareness of conflict leading to sudden change.
10. Practical Action Steps
- Practice paying attention to internal conflicts regularly.
When you get an urge, bring your attention to what is going on in your brain, it is that simple, when you are not paying attention, realize it, and then bring it back
- Instead of "just do it," focus on being aware of internal conflicts.
- Meditation, even informally, enhances the muscle of self-control.
Do mindfulness meditation
REMEMBER, if you fail, that is ok, you just need to keep on doing it, then the better you will get.
11. Summary
- Self-control is not about exerting control but about being aware of internal conflicts.
- Emotional regulation and stress impact self-control by disrupting conflict monitoring.
- Managing emotions and stress involves re-internalizing awareness.
- Meditation and paying attention to internal conflicts are effective tools for improving self-control.