Self-Control

Self-Control — Foundation and Limited Resource

Tied to Core Values

Self-Control + Core Values

Airmen should recognize the need to exhibit self-control as part of the USAF Core Values of:

Integrity First
Service Before Self

What Self-Control Is

Self-Control Definition

Self-control refers to a person's ability to override or restrain their inner responses or impulses.

What This Includes

Self-Control Examples

This includes:

Keeping emotions under control in difficult situations
Handling temptations and avoiding inappropriate behavior (e.g., controlling urges to overeat or smoke)
Restraining a tendency to yell or curse when angry

Two Aspects to Understand

Understanding both:

The limitations of one's self-control
One's ability to strengthen it

…may be important to consistently demonstrate self-control when needed.

Self-Control Is Limited

Self-Control Like a Muscle

Like a muscle, our self-control is limited and gets depleted with heavy use.

Heavy Lift

Controlling strong urges is a heavy lift, and we can expend only so much effort before our efforts begin to fail.

Change the Situation, Not the Urge

Reduce Temptation Strategy

As a result, changing the situation to reduce temptation is more likely to prevent inappropriate behavior than expending effort to try to internally control urges.

Potato Chip Example

If you love potato chips and have a tendency to overeat:

It will be MORE effective to keep chips out of the house altogether ("out of sight is out of mind") than to try to "will" yourself to eat just one
Some self-control may be needed to pass up the chip aisle at the grocery store, but far stronger self-control would be needed to avoid eating an open bag of chips that has been sitting in front of you for hours at home

Anger/Triggers Application

Avoid Triggers

The same principle applies to avoiding inappropriate behavior when angry or upset.

Removing from Triggers

Removing yourself from situations that are likely to cause you to become angry (avoiding potential "triggers") will be more likely to prevent outbursts than simply exerting effort internally to try to control anger in difficult situations.

Self-Control — Strengthening Through Practice

Self-Control Can Become Stronger

Practice Strengthens Self-Control

Like a muscle, self-control can be made stronger with practice.

Practice Pattern

Small Acts + Rest

Regularly practicing small acts of self-control, interspersed with rest, can strengthen self-control over time.

Cross-Domain Transfer

Improving self-control in one domain (e.g., controlling urges to overeat) has been shown to improve self-control in other domains as well (e.g., controlling other impulses, such as the tendency to curse or yell when angry).

Two-Week Practice Studies

2-Week Improvement

Studies have found that even two weeks of deliberate, daily practice to inhibit an urge or behavior can meaningfully improve impulse control.

Practice Method

The method:

Set a target goal requiring self-control (e.g., avoiding sweets and desserts, holding a handgrip for as long as possible despite physical discomfort)
Keep a daily record of how much effort and self-control you exert (e.g., declined cookie when offered one that smelled delicious; held the handgrip for X minutes)
Reflect on how practicing could improve self-control

Improvement Is Possible for Anyone

Improvement for Anyone

While some people naturally tend to have more self-control than others, with practice, even people with initially poor self-control can get better at exercising restraint and avoiding temptations.