Are you an impulsive person? This trait can complicate your life. For example, if you're impulsive when it comes to grocery shopping, you'll spend more money buying too many things. Or, you actually want to buy healthy food, but instead go too far to buy low-nutrient foods and snacks. You may spontaneously choose to go shopping instead of studying for tomorrow's test, or playing a video game when you should be going out for a workout. You can reduce impulsivity by using effective organizing techniques. Focus your attention on certain changes, then develop daily habits.
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Part 1 of 3: Organizing
Step 1. Write down your goals
The first step to reducing impulsivity is to determine your greatest time priorities. Then, before acting impulsively, check to see if your actions match what you've written down.
- For example, write down a list of tasks that you must do, or a business plan that you must develop. If you are a student, make a study plan. You need to jot down goals to gauge their importance compared to the impulsive things you want to do.
- You can think of this writing as a kind of recorder, or a kind of container, to store values, intentions, commitments, the best way to do things, and the tasks that support these goals.
- Use a notebook, a spreadsheet on a computer, or any other method you can use. The important thing is that it is easily accessible and works well.
Step 2. Take time for regular evaluation and planning
In order to maintain your organization's systems and get maximum results, you need to evaluate the effectiveness of your systems and plan for any necessary changes.
- For example, take a day a week to pay attention to the things you did in the past week. Are you following all the priorities listed? Write down what worked, what was difficult, and what might need to be improved.
- Maybe you should evaluate more often until you find the right interval. It's a good idea to take just a few minutes for the daily evaluation. Also hold a more intensive monthly evaluation.
Step 3. Set up and follow a daily schedule
If you have a lot of unscheduled time, you will tend to fill it with impulsive activities. Set up and follow a daily schedule that you write down yourself. Arrange this schedule in 30-minute time blocks. It's okay if it takes you more than 30 minutes to do something, but don't leave any unscheduled, empty blocks.
- If you don't know how to plan a particular activity, write it down as an option. For example, if you're not sure if a friend will come or not, write: "Friend or _."
- Social time as well as free time should also be listed in your daily schedule. Daily schedules that do not include these two times are usually not carried out well.
Step 4. Make a checklist of the various things you need to do
If you're the kind of person who impulsively changes activities while doing something, this checklist can help you stay focused. With this list, the opportunity to do other activities impulsively becomes less because nothing is forgotten. In addition, you will also not add unnecessary steps when doing a job.
- This checklist method has been proven to improve focus even for doctors. Many surgeons are required to follow a certain checklist so they can stay focused on the task at hand.
- You can also use this list in a variety of different situations. When you want to travel, use a travel checklist so that the things you pack are all appropriate. When going shopping, use a checklist so that you only buy items that have been predetermined. With a study checklist, you won't forget certain parts of your schoolwork.
- Cross out the task when it's done. Thus, you will be motivated to work on the next task.
Step 5. Color your calendar
Everyone who is impulsive should have a calendar. This calendar should be viewable on a daily, weekly, and monthly basis so you can prioritize your attention on what's important. Use a different color for each category to make it easier for you to determine what tasks to complete.
- For example, for students, use red ink to mark upcoming exams; blue ink for long term projects; black ink for everyday homework, and green ink for play or social activities.
- Use a portable calendar like the app on your phone. Portable calendars are more accessible.
Part 2 of 3: Reducing Impulsivity
Step 1. Look at the pictures of natural landscapes
Research shows that people are less likely to make impulsive decisions after viewing a photo of a natural landscape. The selected photo is any natural scene, such as mountains, forests, beaches, and so on.
- Stick a postcard or photo of your favorite natural environment on your desk or in your notebook. This photo can help you reduce impulsive behavior.
- Before making a decision, stop and think for a moment while looking at a photo of a natural landscape. The decisions you make after viewing natural landscape photos are less likely to be impulsive.
Step 2. Take a nap
According to a study at the University of Michigan, napping reduces impulsivity in adults. Sleep time used in the study was 60 minutes, but you may not need to take a nap for up to 60 minutes to get the benefits.
- Napping also makes people calmer and less stressed when doing something. People who take naps tend to be more able to stay focused on the activity they are doing.
- You can still benefit from naps even if you don't get 7-9 hours of sleep a night. In this study, all research subjects benefited.
Step 3. Make it hard for yourself to do impulsive things
You can reduce impulsive behavior and decisions by limiting yourself. For example, if you find it difficult not to say everything that's on your mind, you can write down all your comments and questions before saying them out loud. By giving writing time between thinking and speaking, you will avoid inappropriate impulsive remarks.
- If you overspend, leave your credit card at home and take cash with you.
- Allow 24 hours between thoughts and decisions. Thus, you will reduce impulse shopping. In addition, it will be easier for you to determine whether you need to buy these items.
Step 4. Try breathing exercises
A study conducted at the University of California Los Angeles showed that a yoga breathing exercise called Sudarshan Kriya can reduce impulsive behavior among teenagers. In this breathing exercise, there are four basic types of breathing:
- Ujjayi, or "The Breath of Victory". A type of slow, deliberate breathing technique that focuses on the breath touching the esophagus.
- Bhastrika, or "Snapping Breath". The breath is released forcefully through the nose, followed by a rapid inhalation of 30 breaths per minute.
- Chant "Om" three times in a row. This requires a continuous and controlled release of the breath.
- Breathe rhythmically, either slow, not too fast, and fast.
Part 3 of 3: Developing Healthy Daily Habits
Step 1. Practice yoga
Regular practice of yoga has been shown to increase focus and reduce impulsivity. School children who are taught to do yoga movements to welcome the sun and regular breathing pattern activities every day have better focus abilities.
The benefits increase when yoga is practiced in different situations. For example, when preparing to go shopping, take the time to do yoga breathing patterns. At home, before ordering low-nutrient foods, do a yoga movement to welcome the sun
Step 2. Develop a daily exercise routine
Exercise, especially aerobic exercise, can reduce impulsivity. Aerobic exercise increases feelings of joy in your heart and reduces stress and anxiety.
- In addition, exercise also requires a continuous focus on one thing. If you tend to do something impulsive when you're bored or don't know what to do, you'll be exhausted by exercise.
- Research shows that 40 minutes of aerobic activity per day improves the mental abilities of overweight children.
- Exercise is beneficial for all ages.
Step 3. Learn the practice of mindfulness
Be aware of the feelings you are experiencing and learn about the relationship between your impulsiveness and other thoughts, feelings, and desires. This will make it easier for you to control your behavior. When you realize exactly what your heart means, you will put some distance between yourself and the impulsive desires that arise. Thus, you have the opportunity to think and choose before doing something.
- When a wish arises, say it in your heart. For example: "I'm angry that my partner said something like that, and I want to nag him." Follow this up with a more constructive response, such as "I can try to calm down."
- With this practice, you become aware of what is going on within yourself. It may take you some practice before you become aware of your new impulsive desire.
Step 4. Talk to people you trust
If your impulsiveness is based on anxiety, talk to someone you trust. You will reduce anxiety and impulsivity if you have someone in your life you can talk to about whatever concerns you.
- Talk about your impulsiveness with a professional therapist/counselor or motivator.
- Even if it's just a short, non-serious conversation with a friend, your anxiety will be helped.
Step 5. Ask your friends for help
Enlist the help of a friend to hold you accountable for all the goals you have set. Find a friend who you can rely on and won't judge you, then tell them all the goals you've set. Then, determine the responsibility you want to do.
- For example, you could ask the friend to call you to ask about your progress on a project. Or, you can also make regular appointments so he can check on your commitment to a goal.
- You should also put together a plan that includes all the things your friend can do if you don't focus on the goals you've set.
- What's more, you can also help your friends hold their goals accountable. You become friends who hold each other accountable.
Step 6. Understand how impulsiveness can affect your life
This trait has both positive and negative effects. For example, if you have a hard time making decisions, you will make last-minute decisions as a way of dealing with the anxiety you experience when it comes to making thoughtful choices.
- If you benefit from impulsivity, find other, more effective ways to get these benefits.
- Remember that you can still be spontaneous even if you reduce your impulsivity. It's not that once your impulsiveness has been reduced, your life will be boring and mundane. If you reduce this trait, you will spend money, time, and attention in a more controlled manner.
Step 7. Do a relaxing activity
Of course, this activity is different for everyone. Usually, this activity includes meditation assisted by voice recordings, listening to calming music, or breathing pattern exercises. You will find it easier to avoid being impulsive when you are calm.
- Scan your body, look for areas of your body that feel tight, then focus your mind on relaxing those areas.
- Set the alarm for 5 minutes. During this time, focus on your breathing. You can relax with this short break. In addition, you will also avoid other impulsive behavior.
Step 8. Consider Cognitive Behavioral Therapy (TPK)
This therapy can help you connect your thoughts, feelings, and behaviors. TPK is a commonly used therapy for impulsivity and anxiety disorders. TPK aims to find thoughts that produce impulsive behavior.
- Impulsive behavior is generally the result of automatic thoughts, which your mind produces as an immediate reaction to certain situations. These thoughts can be negative and lead to bad decisions. TPK helps you identify these automatic thought patterns and reshape them in new ways.
- A therapist can help you practice TPK.
