How to enhance impulsivity control through habits

One of the most important aspects of the work of psychologists is to be able to find generalities in the problems of the people we care for.

In other words, a good part of our work is oriented to attend to those experiences of their day to day that cause them discomfort, and identify behavior patterns that explain several of them at the same time; the psychological predisposition that gives rise to the person tripping over and over again with the same stone.

For example, through decades of research we know that many of the problems experienced by those who come to psychotherapy have their origin in a bad impulse control, behavioral pattern that can lead to various forms of discomfort: addictions, tendency to bite nails, poor anger management, etc Therefore, in this article we will see tips on how to boost your impulsivity control through simple habits to apply on a daily basis.

• Related article: "How to control anger: 7 practical tips"

Tips to enhance impulsivity control through habits

Apply these habits to your daily life to strengthen your self-control and keep impulsivity at bay.

1. Keep your own record of automatic behaviors

First of all, it is necessary to become aware of the problem you want to solve introducing new habits into your life. To do this, you must get into the habit of analyzing your own behavior in search of problem behaviors related to poor impulse control; When you notice that something like this is happening to you, write down in a notebook that you always carry everything related to it at hand. with what you felt, thought, and did just before and after you performed the behavior problematic.

The objective of this habit is to begin to recognize common aspects in all the occasions in which the impulse "takes control" of your behavior, something that will help you to stop it in the future.

2. Adopt habits that lower your anxiety levels

Many times, self-control problems are fueled by accumulated anxiety, the feeling of seeing ourselves overwhelmed by the challenges that surround us. For this reason, as a preventive measure, it is important that you introduce into your day-to-day habits that have to do with avoiding exposure to accumulated anxiety.

For a start, make sure you are sleeping well, since something as simple as not getting enough sleep will weaken you a lot mentally and make you it will predispose you to let yourself be carried away by your old habits, which include falling into your mistakes again and again usual.

Also, avoid drinking coffee for more than an hour after waking up, and do moderate aerobic sport to be able to keep the stress produced by your responsibilities, your worries, etc. at bay.

3. Set specific goals

Little by little, set yourself very specific and short-term goals (in days or one or two weeks). view) that have to do with making progress in the direction in which you wish to modify your behavior. This way you will be enhancing your impulse control capacity and at the same time having a clear vision of your achievements, since you will not have defined your goals in an ambiguous way and easy to interpret in ways that are too self-congratulatory.

On those occasions when you fail, adopt a constructive mindset, take note of your mistakes, and try again the challenge you haven't been able to overcome yet.

4. Detect anticipatory feelings

Now that you have experience detecting the psychological states that precede the expression of those impulses that you must control, you have it easier to stop them before it is too much late. When you notice these thoughts, emotions, or mental images arising in your awareness, focus on performing a task that is incompatible with the behavior you want to avoid.

5. give yourself incentives

Reward yourself for the progress you make, if possible without always having to rely on material rewards. For example, when you achieve the objectives of a whole week, you can go to a restaurant that you like, and at other times you can give yourself a more symbolic or contextual incentive, such as hanging something on your bedroom wall that represents your progress.

Looking for professional help?

In some cases it is not enough to try to change habits by yourself and it becomes necessary to have the help of a psychology professional.

In such situations, psychological intervention consists of going through a "training" program in which psychologists We give the theoretical and practical keys to progress and make the improvements last over time in a way consistent.

In a short period it is possible to obtain amazing results, and the benefits of these advances are very noticeable in different aspects of life.

Bibliographic references:

• Carr, J. AND. and Chong, I. m. (2005). Habit reversal treatment of tic disorders: a methodological critique of the literature. Behavior Modification, 29(6), pp. 858-875.
• Christenson, G.A., Crow, S.J. (nineteen ninety six). The characterization and treatment of trichotillomania. The Journal of clinical psychiatry. 57(8): p. 42 - 47
• Rheaume, J.; Freeston, M.H.; Dugas, M.J.; Letarte, H.; Ladouceur, R. (1995). Perfectionism, responsibility and Obsessive-Compulsive symptoms. Behavior Research and Therapy 33(7): p. 785 - 794.