Self Control

1. Dr. Suresh Kumar Murugesan PhD
Self Control
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2. About the Presenter
● Dr.Suresh Kumar Murugesan is a Passionate Professor, Researcher
and Mental Health Practitioner from Tamil Nadu, India
● At present he is Heading the Department of Psychology, The
American College, Madurai and Yellow pond Counselling and
Wellness Centre (international)
● He is very keen in new research studies in behavioural sciences
and always open to learn.
● His ultimate aim is to make impression in the field of Education
● His area of specializations is Psychometry and Positive Psychology
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3. "I am, indeed, a king,
because I know how
to rule myself."•
- Pietro Aretino
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4. Self Control is the
ability to control
oneself
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5. Self Control
1. discipline,
2. determination,
3. grit,
4. willpower, and
5. fortitude
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6. 1
2
3
Psychologists
typically define self-
control as
The ability to control behaviors
in order to avoid temptations
and to achieve goals
The ability to delay
gratification and resist
unwanted behaviors or urges
A limited resource that can be
depleted
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7. Research revealed
that self-control
improves health and
well-being
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8. Science has
discovered two
major traits that
have been
proven to have a
wide range of
benefits,
intelligence and
self-control
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9. Benefits of
Self-Control
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10. Increases decision
making capacity
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11. Increases chances of
success
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12. It curtail
impulsive
behaviors such
as lying and
binge eating
/drinking
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13. Improves FOCUS
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14. More likely to get rich
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15. Promotes Congruence
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16. The Marshmallow Test
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17. How to develop Self
Control?
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18. Avoid Temptation
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19. Plan Ahead
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20. Practice Using Self-
Control
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21. Focus on One Goal at
a Time
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22. Meditate
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23. Remind
Yourself of the
Consequences
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24. Get digital self-
control support
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25. Self-Control as a
Pattern of Behavior
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26. Find a healthy
distraction
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27. Try belly breathing
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28. Develop new hobbies
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29. Use support system
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30. Reward yourself
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31. Learn when to seek
help
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32. Learn how to
manage stress
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33. Encourage yourself to
stick to the plan
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34. Get more sleep to help
the brain manage
energy better
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35. Better exercise and
nutrition
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36. Postpone
things for
later, to gain
focus on
what's
important
now
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37. Reference
1. Moffitt TE, Arseneault L, Belsky D, et al. A gradient of childhood self-control predicts health, wealth, and public safety. Proc Natl Acad Sci
USA. 2011;108(7):2693-8. doi:10.1073/pnas.1010076108
2. Duckworth A, Grant H, Loew B, Oettingen G, Gollwitzer P. Self‐regulation strategies improve self‐discipline in adolescents: Benefits of mental
contrasting and implementation intentions. Educ Psychol (Lond). 2011;31(1):17-26. doi:10.1080/01443410.2010.506003
3. Willems YE, Boesen N, Li J, Finkenauer C, Bartels M. The heritability of self-control: A meta-analysis. Neurosci Biobehav Rev.
2019;100:324-334. doi:10.1016/j.neubiorev.2019.02.012
4. Tangney JP, Boone AL, Baumeister RF. High self-control predicts good adjustment, less pathology, better grades, and interpersonal
success. Self-Regulation and Self-Control Selected works of Roy F. Baumeister. Taylor and Francis Group. 2018.
5. Corrigendum: The Science and Practice of Self-Control. Perspect Psychol Sci.2017;12(6):1186. doi:10.1177/1745691617690880
6. Mischel, W. The Marshmallow Test: Mastering self-control. Little, Brown and Co. 2014.
7. Metcalfe J, Mischel W. A hot/cool-system analysis of delay of gratification: Dynamics of willpower. Psychological Review, 1999;106(1):3–19.
doi:10.1037/0033-295X.106.1.3
8. Hagger MS, Wood C, Stiff C, Chatzisarantis NL. Ego depletion and the strength model of self-control: A meta-analysis. Psychol Bull.
2010;136(4):495-525. doi:10.1037/a0019486
9. Tsukayama E, Toomey SL, Faith MS, Duckworth AL. Self-control as a protective factor against overweight status in the transition from
childhood to adolescence. Arch Pediatr Adolesc Med. 2010;164(7):631-5. doi:10.1001/archpediatrics.2010.97
10. Tsukayama E, Toomey SL, Faith MS, Duckworth AL. Self-control as a protective factor against overweight status in the transition from
childhood to adolescence. Arch Pediatr Adolesc Med. 2010;164(7):631-5. doi:10.1111/1467-9280.00250
11. Vohs KD, Heatherton TF. Self-regulatory failure: a resource-depletion approach. Psychol Sci. 2000;11(3):249-54. doi:10.1111/1467-
9280.00250
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