By Emily Roberts MA, LPC
Do you ever wonder why it’s so hard to have self-control at a morning meeting, when the plate of delicious donuts are practically asking you to eat them? Isn’t it interesting that after the 20th time you have told your child “don’t touch that” they seem to forget and do it anyway? Saying “no” to the sweet treat or controlling the impulse isn’t just about self-control, it’s more than willpower. You can learn right from wrong, but your brain can be much more powerful than logic.
Think of willpower like a muscle, if it’s not developed fully it can be weak; it can get exhausted by overuse, but just like our other muscles, we can repair it.
“It is as if self-control is a limited resource that ‘runs out’ if it is used too much,” said Chandra Sripada, the lead researcher in a study published last week in The Journal of Psychological Science.
Therefore all the effort in the word can’t keep little Timmy’s hands from reaching to touch the object of his affection or that sweet treat from hitting your lips. Researchers found that increasing levels of the neurotransmitters dopamine and norepinephrine can help to reduce urges and increase self-control.
The study, published April 22 in The Journal Psychological Science, indicates that when one has the right balance of these two neurotransmitters it can help prevent the depletion of self-control. If you overuse the “muscle” the chemicals in your brain are too tired to say no. Medications or supplementation may be the missing link by giving a boost to specific brain circuits that are often depleted after attempting to maintain self-control for long periods of time.
What is even more interesting and notable is that ones mood plays a vital role in impulsivity and aggression.
Research published Monday in the Proceedings of the National Academy of Sciences of the United States of America (PNAS) found that loss of self-control is also due to nutrition. When blood-glucose levels dropped, subjects were more likely to act on an urge.
“Self-control requires energy, and that energy is provided in part by glucose,” wrote lead study author Brad Bushman, a professor of communication and psychology at Ohio State University.
“Glucose is made from nutritious intake that becomes converted into neurotransmitters that provide energy for brain processes. Low glucose levels can undermine self-control because people have insufficient energy to overcome challenges and unwanted impulses,” wrote Bushman and his colleagues.
Wish you or your child could resist the urge to act on their impulses? As you can see it’s more than knowing right from wrong, it also takes a bit of a brain workout to build up that muscle.
- Test the brain. A simple urine analysis can show which levels are off, and results will suggest what supplementation will help increase self-control Neurotransmitters.
- What you eat effects willpower. What you feed your body affects how much energy the prefrontal cortex has to work with, where many of our impulsive decisions are made. If you are not absorbing nutrients from the food in your gut, your brain is going to be cloudy. Making sure that your blood sugar stays balanced, requires eating right and often, this means every 3-4 hours. For more self-control, stick to the foods that you know fuel your brain. Click Here for some great backpack snacks that boot brain power!
- Talk with your health care practitioner about medications or supplementation that may be impacting your willpower. Notice what is difficult for you to resist, or what you wind up regretting later on in the day. These actions are examples of what a boost of self-control could help you resist.
- Repetition. Although you may not get it on the first try, continuing to say no or practicing a new behavior, instead of the problematic one, can help rewire the brain. That is, if you have enough power to run the system.
At the end of the day it takes gas and mechanics to keep a car running, the same is true for your brain. Everyone needs help behaviorally and neurologically to make changes stick.
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