How big are your muscles?

As a former college coach, I was interested to recently come across a research study that found that self-control is like a muscle.

Researchers from Australia’s Macquarie University have found that a person’s self-control can improve both in stamina (the resistance to fatigue) and power (the degree of self-control needed in any given moment) when it's regularly “exercised” with small acts of self-control.

Their study in Basic & Applied Social Psychology showed how they tested two groups of students. The first group was put on a regular program of study in which they created a homework plan and followed it throughout the semester. The control group had no such plan. Both groups were examined at the beginning and the end of the semester, using self-administered questionnaires about their perceived stress levels and habits, and also using a visual tracking test to measure the students’ ability to concentrate in the midst of distraction.

The results were extremely intriguing.

The students on a regular program of study had noticeably improved mental focus under stress, and a greater ability to be self-controlled in many other areas of their life – not just in doing their homework. They used less cigarettes, alcohol and caffeine; had more emotional control; kept up with their laundry and dishes better; arrived on time to meetings; were more disciplined with their money, exercised more and had healthier eating habits.

At exam time, the students who had exercised their self-control muscle could maintain the work level and focus needed, whereas the control group found their self-control tired very easily, and they were therefore actually more likely to procrastinate during exams than during the regular semester.

More details on this study (including charts) can be found here.