How to Reduce Impulsive Behavior

Impulsive behavior can create many challenges. Rushing through a grocery store might lead to overspending or buying junk food instead of the healthy meals you planned. You could also find yourself skipping study sessions to go shopping, or choosing video games over a trip to the gym. However, with the right control techniques, you can become less impulsive. By focusing your attention through specific interventions and developing daily habits, you can enhance your ability to concentrate and manage impulsive tendencies.

Write down your goals. The first step in managing impulsive behavior is to identify how you want to prioritize your time. Before acting on impulse, take a moment to check if your actions align with the values and goals you’ve written down for yourself.

• This could mean creating a to-do list or drafting a business plan. If you're a student, it might involve crafting a study schedule. The key is to document your current goals to compare them against your impulsive actions.
• These notes can serve as a repository for your values, intentions, commitments, the best methods for self-improvement, and the tasks that support those objectives.
• Whether you use a notebook, a spreadsheet, or any other method that works best for you, the important thing is that it’s easy to use and useful to you.

Regularly review and plan your schedule. To make the most of your management system, you need to regularly assess how effective it is in your life, as well as plan for any necessary changes.

• You might find it helpful to set aside time each week to reflect on your actions from the previous week. Did you follow your priorities? Take notes on what worked well, what felt challenging, and what could be improved.
• You may find that doing this check-in more frequently, until you find a system that works for you, is beneficial. Try doing a brief daily review; you can also create a more comprehensive monthly review.

Stick to a daily routine. If your day isn’t well planned, you’ll often fill the time with impulsive actions. Try creating a daily schedule by allocating 30 minutes for each activity. It’s fine if you spend more than 30 minutes on a task, but don’t leave any time unplanned or open.

• If you’re unsure how to plan specific activities in advance, try creating a list of possible choices. For instance, if you’re not sure if a friend will show up, you could write: "They will either ______".
• Your schedule should also include time for socializing and relaxation. A routine that lacks downtime will eventually fail.

Create a checklist for yourself. If you tend to impulsively switch tasks mid-way through, using a checklist can help you stay focused. A checklist minimizes the chance of impulsive behavior by ensuring that you don’t forget important steps and don’t add unnecessary ones.

• Checklists have been proven to enhance focus, even for healthcare professionals. Many surgeons are required to follow checklists during operations to maintain their concentration.
• Checklists can be applied in various situations. A travel checklist helps you organize your trip efficiently; a shopping list ensures you only buy what you planned; a study checklist ensures you complete every part of an assigned task.
• Crossing off items on your checklist can give you a sense of motivation to finish tasks.

Create color codes in your calendar. Keeping a calendar handy is crucial for anyone struggling with impulsive behavior. You’ll need to use it daily, weekly, and monthly to prioritize what needs your attention. Using different colors for different categories of tasks will make your calendar more effective.

• For example, students could use red ink for upcoming exams, blue ink for long-term projects, black ink for daily assignments, and green ink for fun or social activities.
• Mobile calendar apps can also be helpful as they allow you to access your schedule through your phone’s settings.

Admire nature images. Numerous studies have shown that people who enjoy nature images are less likely to make impulsive decisions afterward. These images should feature landscapes such as mountains, forests, beaches, etc.

• If you’re trying to curb impulsivity, consider placing a postcard or photo of a natural environment you love near your study desk or in your notebook.
• Before making any decisions, take a moment to reflect by gazing at the nature picture. Your decisions will be less hasty as a result.

Take a nap. A study from the University of Michigan found that short naps can reduce impulsive behavior in adults. The ideal nap duration is about 60 minutes, but you don’t need a full 60 minutes to gain benefits from this method.

• Napping helps people stay calm and less discouraged when trying to complete tasks. Those who regularly nap tend to focus on their work until it’s done.
• Even if you don’t get the recommended 7-9 hours of sleep each night, taking a nap can still benefit you. All research supports the positive effects of short naps.

Limit impulsive actions. Setting boundaries for yourself can help protect you from making hasty decisions. For example, if you struggle to stop yourself from speaking your mind, try writing down your thoughts and comments before speaking them. By taking time to write, you can avoid making rash, inappropriate remarks.

• If you find it difficult to control excessive spending, leave your credit card at home when you go shopping and use cash instead.
• Delaying purchases for 24 hours can help prevent impulsive buying and give you the opportunity to decide if you truly need the item.

Practice breathing exercises. A study from the University of California, Los Angeles, demonstrated that a yoga-based breathing technique called Sudarshan Kriya helped reduce impulsive behavior in teenagers. The breathing exercise involves four basic types of breath:

• Ujjayi or “Victorious Breath,” a slow, intentional breath while focusing on your inhale and exhale.
• Bhastrika or “Bellows Breath,” where you forcefully exhale through your nose and then inhale quickly, at a rate of about 30 breaths per minute.
• Chanting “Om” three times in a sequence while exhaling slowly and deliberately.
• Rhythmic breathing, whether slow, moderate, or fast.

Start practicing yoga. Regularly practicing basic yoga techniques has been shown to improve focus and reduce impulsivity. Children in school who are taught the daily 'Sun Salutation' exercise (morning workout) and balanced breathing techniques experience prolonged attention span improvement.

• This benefit increases when yoga is practiced in various contexts. For example, before heading out to shop, spend a few minutes doing a yoga breathing exercise. At home, perform the 'Sun Salutation' before eating snacks.

Develop a daily exercise routine. Regular physical exercise, especially aerobic workouts, can help curb impulsivity in several ways. Exercise also lifts your mood and alleviates feelings of stress and anxiety.

• Additionally, exercise helps you gain more control over your attention. If impulsive actions are a result of boredom or frustration, channel your energy more effectively through physical activity.
• Studies show that 40 minutes of daily aerobic exercise improves executive function in overweight children.
• Exercise benefits people of all ages.

Learn more about mindfulness practices. Becoming aware of your feelings and learning how to connect impulsive actions to your thoughts, emotions, and urges will help you manage your behavior better. Mindfulness gives you the space to recognize impulsivity, providing an opportunity to decide whether or not to act on it.

• When you notice an urge, allow yourself to think it through before acting. For example: "I’m angry when my partner says that, and I want to criticize them." Then create a more positive response: "I will try to stay calm."
• Mindfulness is about focusing on what’s happening inside you, and it will take time to notice what’s going on in your body before acting impulsively, rather than realizing it after the fact.

Talk to a trusted person. When anxiety triggers impulsivity, you can help yourself by spending time with people you trust. Surely there are people in your life with whom you can share the issues that are troubling you. This can ease anxiety and reduce impulsive actions.

• You might consider talking to a professional, such as a counselor, life coach, or a support group, about the struggles of controlling impulsivity.
• Simply spending time talking to a trusted friend can help you deal with anxiety, even if you’re not having a serious conversation.

Ask friends to remind you to stay accountable. Friends can help keep you accountable for the goals you’ve set for yourself. Find someone trustworthy, who isn’t judgmental, and share your personal goals with them. You can decide how you want to be held accountable for your goals.

• For example, would you like your friend to call you to check on your progress? Or would you prefer to schedule regular meetups to review your commitment to your goals?
• You should also plan what your friend can do to support you if you lose focus and act impulsively.
• Offer to help your friend stay accountable for something they are struggling with as well. This way, both of you will be responsible partners.

Understand how impulsivity affects your life. Impulsivity can have both positive and negative effects. For example, if you're struggling to make a decision, you might find yourself making a last-minute choice. This is one way to avoid the stress of trying to make a careful decision.

• If you're experiencing the benefits of impulsive actions, try to find a more effective way to achieve those benefits.
• Remember, you can still act spontaneously even if you're controlling impulsiveness. Being less impulsive doesn’t mean life becomes dull or rigid. It simply means you will have better control over how you spend money, use your time, and focus your attention on things that matter.

Engage in activities that help calm you down. Everyone has different ways to calm themselves, but activities might include listening to guided meditations, calming music, or practicing deep breathing exercises. Relaxing more often can help you avoid acting impulsively.

• Scan your body to find any areas of tension, then consciously focus on relaxing those spots.
• Set a timer for 5 minutes and focus on your breath during this time. A short break can help you relax and prevent rash reactions.

Consider cognitive-behavioral therapy. Cognitive-behavioral therapy (CBT) helps individuals link their thoughts and feelings to their actions. CBT is a common treatment for anxiety and impulsivity disorders. The goal of CBT is to recognize the thoughts that often lead to impulsive behavior.

• Impulsive behavior often stems from automatic thoughts—those spontaneous thoughts that pop into your head in response to a situation. These thoughts can be negative and cause poor decision-making. CBT helps you recognize these automatic patterns and reframe them in a healthier way.
• A specialist or counselor can guide you in exploring how CBT can improve your life.