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Scientists are now discovering that self-control is a precious, finite
resource that can be raised and lowered by a number of factors and
activities. Listed below are three prominent studies on the topic, followed
by four things you can do to ensure you never find yourself with a depleted
supply.

The Sugar Study

Summary: If your brain runs low on sugar, you start to lose your
ability to make good decisions that require self control, e.g. avoiding
sweets, folding a bad hand in poker, etc.

Study Excerpt:

Link to Original Study: http://www.psychologicalscience.org/media/releases/2007/baumeister.cfm

The Wear and Tear Study

Summary: The more you perform tasks that require self control, the
less self-control you’ll have. Example from a study: people told to remember
a long number for an extended period of time (hours) were less likely to
resist the temptation to eat bad foods. Again, this has implications for
people like stock traders and poker players who can lose considerably based
on a single poor choice.

Study Excerpt:

Link to Original Study: http://www.eurekalert.org/pub_releases/2003-02/cfta-sci021903.php

The Abstract Thinking Study

Summary: Thinking abstractly about long-term goals can enhance your
self control, while thinking more in the moment, or “concretely” can lower
it. So if you are struggling with an apple vs. candy bar, it may help to
imagine what you want to look like in a year–i.e. fit, good-looking,
healthy, etc. Or imagine running a marathon in six months, and feeling the
joy of crossing the finish line.

Study Excerpt:

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Link to Original Study: http://pss.sagepub.com/content/20/7/799

How to Raise Your Self-Control

Basically, we are starting to understand that rather than being some sort of
mystical attribute of the disciplined, self-control is a physical and
depletable resource. In addition, we’re finding that there are certain
things you can avoid doing in order to ensure you have the most available at
a given time.

Based on the study findings above (they aren’t the only ones with similar
findings), I’ve come up with four things you can do to improve your own
self-control whenever you need it.

1. Avoid the sugar / insulin roller-coaster. It causes your sugar to
   crash, which can reduce your ability to avoid bad decisions. If you are
   doing something decision-intensive that requires self control, keep
   whole foods around, such as fruits, vegetables, and nuts. Keep a stead
   stream of high-quality sugar coming in, and avoid artificial foods that
   will spike your sugar.

2. Avoid using self control in the time leading up to you needing
   some.
   Anything that requires you to resist temptation depletes your ability to
   resist temptation in the future (short term). So if you’ve been
   struggling with your diet all day, and not eating junk food, don’t go
   sit down and trade stocks. If you do, you’re likely to make some poor
   decisions.

3. Indulge in something beforehand. One way to replenish your supply
   of self-control is to indulge in a tempting activity before doing
   something important. The key is to find a way to do this in a
   non-destructive way–perhaps with video gaming or another virtual
   activity that simulates indulgence. Then you can approach your important
   activity with a refreshed level of discipline.

4. When facing temptation, think about your long-term goals. Don’t
   let yourself fixate on the now, because the now equates to that donut
   tasting good. Instead, focus on how good you’ll feel when you run your
   first marathon in 3 months, or when your sport coat fits you like it
   should. Think of what you want to be, and how this decision contributes
   to or takes away from that.

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