Keys to Success: Self-Regulation

Practice makes (mostly) perfect…

I recently read a Facebook post asking how to develop self-discipline, or the ability to put off short-term pleasures in pursuit of long-term goals. Many people responded in different ways. But they all added up to one thing: you just have to do it. Practice self-discipline to improve, just like any other skill we want to learn.

The post was about self-discipline, which is different, but similar to self-regulation. The latter term relates to our ability to manage our behaviors and regulate our own reactions. I tend to use them interchangeably though it is not strictly accurate to do so. So I’m acknowledging this little inconsistency!

I came upon this story which explains self-regulation by way of a traditional Native American story called The Two Wolves:

“It starts with an old Cherokee telling his grandson about a battle that often goes on inside people.

He says, ‘My son, the fight is between two wolves. One is evil. It is angry, envious, jealous, sorrowful, regretful, greedy, arrogant, self-pitying, guilty, resentful, inferior, dishonest, proud, superior, and egotistical. The other is good. This wolf is joyful, peaceful, loving, hopeful, serene, humble, kind, benevolent, empathetic, generous, truthful, compassionate, and faithful.’

His grandson thinks for a while, and then asks: ‘Which wolf wins, Grandfather?’ The old Cherokee simply replies, ‘The one you feed’” (1).

When it comes to maintaining a healthy weight, one aspect of self-regulation that really stands out is the ability to identify your triggers. If you are tracking your food and exercise or keeping a journal, you may want to identify the circumstances that tend to lead you astray. Then you can choose how to react in these situations in advance. Having a plan can make a big difference in the outcome.

According to Arlin Cunic, we need to recognize that there are always choices in how to react to a situation (2). In terms of our diet, we can avoid trigger foods – keep these things out of our homes or avoid eating out where these triggers are sold, for example. We can carefully approach these temptations – perhaps have a small bit of the special treat. Or we can attack, which may be a rage/binge situation. Cunic suggests that you:

“Monitor your body to get clues about how you are feeling if it is not immediately obvious to you. For example, a rapidly increasing heart rate may be a sign that you are entering a state of rage or even experiencing a panic attack” (2).

Another idea which may help improve your self-regulation is using rituals. It’s been found that engaging in a ritual, even if it is basically meaningless, can help us limit unhealthy foods (3). Rituals can be powerful tools, even when they are merely a simple set of steps. A study of female university students who were all interested in weight loss tracked their food using the MyFitnessPal app. They were divided into two groups: half were given a 3 step pre-eating ritual that affected how their food was arranged on their plates, and half were told to be mindful about their eating.

“As we expected, participants who enacted the pre-eating ritual consumed fewer calories (about 1,424 calories for each day, on average) as compared to those who simply were mindful about their eating (who consumed about 1,648). Those who performed the ritual also ate less fat and less sugar. The ritual helped them exercise the self-control needed to achieve their weight loss goals. Interestingly, at the end of the study, our participants said they thought the ritual was not very helpful and reported they were unlikely to continue it” (3).

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Note that the study authors suggest that over-ritualizing eating can lead to eating disorders. So please don’t take this idea too far! (3)

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If you find it too difficult to analyze your situation and change your actions, even with some planning and practice, it might be a good idea to seek assistance. This could be from a counselor, dietitian, or a weight loss support group. I’d suggest that you keep trying new approaches until you find the one that works for you.

Give self-regulation practice a try! Can these ideas can help us to maintain our healthy weight?

(1). https://www.mindtools.com/aunxs99/8-ways-to-improve-self-regulation

(2). https://www.verywellmind.com/how-you-can-practice-self-regulation-4163536

(3). https://www.scientificamerican.com/article/need-more-self-control-try-a-simple-ritual/