Imagine a young professional named Anjali who often blurts out thoughts during meetings without considering the consequences, leading to awkward moments. Or think of Raj, who struggles to resist the urge to make impulsive purchases, leaving him with a credit card bill he regrets. Then there’s Priya, who frequently interrupts conversations, finding it challenging to wait her turn. These behaviors can disrupt daily life and relationships, making it essential to develop better impulse control.
Response inhibition, the ability to suppress impulsive behaviors and resist temptations, is crucial for our daily functioning. At the heart of this skill lies a network of brain structures like the prefrontal cortex (PFC), orbitofrontal cortex (OFC), basal ganglia, and limbic system.
There’s a lot of overlap in what these brain areas do. The good news is that, by working on a few key skills, we can improve a bunch of our brain’s functions at once.
Improving impulse control can be achieved through a few practical exercises that we are already familiar with:
- The watching the chatter exercise: Imagine Anjali, who often reacts impulsively at work. By taking a few moments each day to simply observe her thoughts without judging them, she starts to see patterns and triggers. This awareness helps her pause and choose a more thoughtful response instead of reacting on impulse.
- The anchoring exercise: This technique helps ground us in the present moment. Think of Raj, who struggles with impulsive spending. By focusing on his breathing and physical sensations, Raj can stay centered and resist the urge to splurge on things he doesn’t need.
- The duck diving exercise: This involves visualizing oneself as a surfer diving beneath the water to avoid getting washed away by a wave. Priya, who often speaks without thinking, uses this mental image to step back for a moment when she feels the urge to say something potentially hurtful. This pause helps her choose her words more carefully.
Supporting Factors
Staying active, eating well, and getting enough rest are crucial for managing impulses. For instance, Suresh finds that his morning jogs and balanced meals help him keep his impulses in check throughout the day. Similarly, Meera makes sure she gets enough sleep, which significantly boosts her ability to resist temptations. Both of them stay away from sugary stuff unless it’s a special day.
Real-life Application
Using real-life situations to practice these skills is the best way to train our brains. Mistakes are part of the process and totally okay. If Rohan makes an impulsive decision today, he knows it’s okay. He knows to let it be and tries again at the next opportunity, understanding that progress comes from consistent effort, not perfection.
We aren’t aiming for perfection here; we are just making gradual improvements. Even if your impulses disrupt your life a little less than before, that’s a win. Your brain is paying attention and will help you once it recognizes what you’re trying to do. It can be stubborn, but it’s ultimately on your side.
B.R.A.K.E.
- Breathe: Focus on your breath to anchor yourself in the present moment, similar to the anchoring exercise used by Raj.
- Reflect: Take a moment to consider the potential consequences before acting, like Anjali taking a pause before blurting things out.
- Assess: Evaluate the situation and choose the most appropriate response.
- Know your triggers: Identify situations or emotions that lead to impulsive behavior.
- Exercise self-control: Practice the techniques mentioned in the article like “watching the chatter” and “duck diving.”