What Is Self-Discipline Theory?
What is self-discipline, and how does it work? Many of us feel like we don’t have enough of it or want to improve it, but can we develop it? Let’s start with a definition of self-discipline and look a little closer at the theory behind it.
Defining self-discipline
In the psychological literature, self-discipline is often called self-control or willpower: “effortful regulation of the self by the self” (Duckworth, 2011, p. 2639). We’ll be using the terms interchangeably in this article.
It is also defined as “the ability to suppress prepotent responses in the service of a higher goal… and that such a choice is not automatic but rather requires conscious effort” (Duckworth & Seligman, 2006, p. 199).
The American Psychological Association provides a nice overview of a few key self-discipline characteristics that have been used by psychologists, including (Metcalfe & Mischel, 1999; Tangney, Baumeister, & Boone, 2004; Moffitt et al., 2011):
- The ability to quash an impulsive response that undoes our commitment
- The capacity to delay gratification, holding out against short-term temptations so we can meet longer term goals
- The ability to use “cool” rather than a “hot” emotional system of behavior
Self-discipline theory
There are numerous different theories about how self-discipline works and how we can tap into it to accomplish our goals.
Ego depletion
One of the most well-supported willpower theories concerns ego depletion: the idea that willpower is limited and we rely on a finite reservoir of mental resources to resist temptation (Baumeister, Bratslavsky, Muraven, & Tice, 1998; Muraven & Baumeister, 2000; Gino, Schweitzer, Mead, & Ariely, 2011).
According to this theory, we use willpower daily to resist urges and push ourselves, until those resources dwindle or run out.
Say we’ve stopped ourselves from yelling at a coworker in the morning, chosen fruit instead of chocolate at 3:00 p.m., and held back from the bread rolls before dinner. This theory would view such acts as depleting events. At the end of it, we theoretically have fewer mental resources to resist continued urges. We might then skip the gym in our ‘weakened state’ or take a cab home instead of walking.
Support for ego depletion theory
Early empirical support for ego depletion theory included the famous ‘cookie’ experiment conducted by Baumeister et al. (1998). In this study, participants were asked to choose between snacking on cookies or radishes. Guess which one required more willpower?
Afterward, they were given a puzzle to solve – an unsolvable puzzle, but they didn’t know it – to observe which group of participants would persevere longer. As the researchers predicted, those who had snacked on cookies persisted 11 minutes longer than those who had resisted them.
Some interesting, but now disproven, extensions on this theory included the idea that willpower was related to our body’s glucose supply. The original idea was that when sugar levels dropped, so did our self-discipline (Donohoe & Benton, 1999, 2000; Gailliot & Baumeister, 2007).
Evidence to the contrary
Since the early ‘90s, researchers have presented other findings that question the validity of Baumeister et al.’s (1998) ego-depletion theory. Rather than relying on a finite supply of willpower, there is evidence that our attitudes and beliefs may have a moderating influence on our self-discipline (Muraven & Slessareva, 2003; Muraven, Gagné, & Rosman, 2008; Job, Walton, Bernecker, & Dweck, 2013).
Muraven and Slessareva (2003) showed that ‘depleted’ participants could compensate for lower self-control resources through higher motivation, even performing as well as non-depleted participants with high motivation.
And as the authors so aptly describe, this “can help explain why, when depleted, people may lose control of their appetites but not their temper” (Muraven & Slessareva, 2003, p. 906).
Another study demonstrated that participants who believed self-control was plentiful and unlimited had high willpower performance, both with and without glucose boosts (Job et al., 2013). Participants who believed in finite and easily depleted willpower, however, performed poorly on experimental tasks as the demands on their self-control grew.
Both motivation and self-control resources are essential components of self-control (Muraven & Slessareva, 2003).
Common Questions About Self-Discipline
Now that we’ve explained what self-discipline is, let’s get into why it’s important and how you might be able to improve it.
Here’s what the research says.
Why is self-discipline important?
Willpower helps us resist short-term urges and impulses to pursue longer term goals. If you’re saving for a car, for instance, practicing self-control about impulse purchases can help you save more easily and quickly.
Mischel and Ebbesen’s (1970) early marshmallow experiment was one of the first studies into delayed gratification, and it gave rise to a surge of later studies linking self-discipline with success.
A couple of decades later, researchers followed up with the students from the marshmallow experiment and found that those who could delay gratification had comparatively better academic performance and higher educational achievements than those who couldn’t (Shoda, Mischel, & Peake, 1990).
This corresponds with later findings that have shown self-control to have a more significant positive impact on academic success than cognitive intelligence, and that students with more self-discipline had better grades, school attendance, and test results (Duckworth & Seligman, 2006).
Research findings also point to the parts that self-control can play in:
- Reduced risk of obesity – due in part to higher impulse control and the ability to delay gratification (Tsukayama, Toomey, Faith, & Duckworth, 2010)
- Better muscular and aerobic fitness (Kinnunen, Suihko, Hankonen, Absetz, & Jallinoja, 2012)
- Lower likelihood of engaging in risky or criminal behaviors (King, Fleming, Monahan, & Catalano, 2011; Ford & Blumenstein, 2012)
- Greater occupational and career achievement in terms of income and job satisfaction (Converse, Piccone, & Tocci, 2014).
What our readers think
I feel like I have somewhat of self control when I a really stressed about anything I brake down and cry I just overthink anything possible but I feel like if I took the time to breath and figer it out one step at a time that I wouldn’t get so worked up about thing that stress me out.
Great job again Catherine! You are the absolute best :-)!!
Thank you for the article. Findings of Some wonderful research was put together very well. Keep up the great work
This article is exactly what I’ve been looking for. Thank you so much for sharing!
The article is indeed great ! But I wonder are self-discipline and self-control two words of the same thing?
Hi Jack,
So glad you enjoyed the article. Yes, you raise a good point about the difference between these two overlapping concepts. It’s a subtle distinction which is explained well in this article.
– Nicole | Community Manager
Thanks for a wonderful article! It was well explained and I really find it very helpful. Thanks again!
Hi Marj,
So glad you enjoyed the article. Thanks for being a reader.
– Nicole | Community Manager
As an early childhood educator, I find this article useful particularly on the use of motivation, for example, praising. Further, paying attention to desirable behaviors always works for me . Finally, modelling is often applied in teaching including young children.
Thanks Kalaya for your comment :o)
Positive reinforcement is indeed a powerful thing, and compliments and praise can go a long way.
Not only in shaping adaptive behavior, but in building good relationships and cultivating a growth mindset, too!
I recently read a lovely study that suggested a “Magic Ratio” of 6 compliments to every one piece of negative feedback – sounds a bit like what you’re doing very effectively already.
What do you think?
Cath
Excellent article Catherine well done
Thanks Javier, Robert, and Felix!
Glad you enjoyed 🙂
Catherine,
Great article!
Thanks,
Robert Wright.
Great article
Thanks a lot