SELF-REGULATION: what it is, examples and exercises

Self-regulation is one of the personal competencies that allows us to set goals and direct ourselves towards them. Therefore, it is a process of self-direction. Likewise, it is a capacity that is vital for adaptation to the environment and an adequate personal and social adjustment. If you want to know more about this skill and how to improve it, keep reading this Psychology-Online article: Self-regulation: what it is, examples and exercises.

What does self-regulation mean? Self-regulation is essential to adapt to situations and to act according to our objectives. Next we will see in depth what self-regulation is.

Meaning of self-regulation

The concept of self-regulation is defined as the ability to control and manage both thoughts, emotions, actions as motivation through a series of personal strategies that allow both the achievement of objectives and the avoidance of unwanted results. Likewise, the self-regulatory ability allows the analysis of the environment, giving a response to it and a modulation of this reaction in order to promote an adaptation to the environment. This ability has great implications for personal development, social adjustment and the general well-being of the person.

Instead, self-regulation difficulties are predictors of problems in interpersonal relationships and are a risk factor for abuse of substances, emotional disorders such as depression and anxiety, as well as in the development of impulsive behaviors or aggressive. The concept of self-regulation is complex as it encompasses a number of processes and includes numerous executive functions.

Phases of self-regulation

Regarding the processes or phases of self-regulation, the following are identified:

• Planning phase: phase in which there is an analysis of the situation, an establishment of objectives and an organization and programming based on these, as well as a connection with previous learning.
• Execution phase: one in which the conduct is put into practice or executed.
• Self-reflection phase: evaluation and assessment of the results obtained. This phase is of great importance because self-regulation is fed back based on the experiences and consequences derived from them.

Components of self-regulation

Within these phases, a series of elements or skills interact that have a role in self-regulation:

• Metacognition: awareness and ability to reflect on one's own thinking.
• Self-knowledge: recognition of one's own person, of his qualities, strengths and weaknesses. It is linked to the capacity for introspection.
• Self-control: the self control it is the ability to maintain focus and direction of action.
• Self-monitoring: observation and supervision of one's own behavior.
• Self-efficacy: confidence in one's own abilities to achieve the proposed goals.
• Self motivation: own impulse to persevere in what is intended to be achieved, maintaining optimism and enthusiasm for it in an autonomous way.
• Mental flexibility: adaptability of behavior to changing environmental conditions.
• Behavioral inhibition: ability to stop behavior and replace it with a more appropriate one.
• Self appraisal: ability to assess and judge one's own performance and to learn from it.

Self-regulation is a vital process present in various spheres or areas of our life. This competence is basic in the regulation of behavior and conduct in general terms, so its development is crucial for adaptation to the context. Given the importance of this psychological process, a series of exercises, strategies and activities for self-regulation training:

1. Self-awareness: A basic element in the self-regulation process is knowledge about our own person, characteristics, strengths and weaknesses. For this, an analysis of the different spheres of our lives is advisable, evaluating what we would improve or we should learn and what elements we already consider to be good. It is also advisable to make a description of our person as detailed as possible, being able to contrast it later with close people.
2. Planning: When it comes to making plans, one strategy is to subdivide goals into smaller objectives. This clarifies the steps to follow, allows evaluating the achievement of these subgoals, as well as favors obtaining a greater amount of small reinforcements or self-reinforcements, that is, positive evaluations of oneself, which in turn increase the motivation. Planning is an essential function for both initiation and maintenance of behavior.
3. Troubleshooting training: the troubleshooting technique it consists of finding a solution in a planned way. First, the person identifies the problem and orients himself towards it, analyzing how he perceives it, what degree of control he has over it and how much time he spends on it. Subsequently, the question is clearly defined, the personal importance of the problem is formulated and evaluated and what is intended to be achieved through its resolution. Next, a series of alternatives are generated and their consequences are evaluated, in order to choose the one that we consider most appropriate. Finally, planning is carried out, it is implemented, and the operation of the chosen solution is verified throughout the process, making adjustments if necessary.
4. Bonus delay: delayed gratification is the ability to defer immediate reward and maintain the behavior in the long term; it involves resisting and renouncing temptations. For this, the management of attentional resources is effective through the stimulus control technique, by which they are identified those elements that hinder the achievement of objectives and the maintenance of long-term behavior, and exposure to these.
5. Self-instructions: the self-instruction training It consists of the person giving himself or herself orders internally to regulate her behavior. Self-instructions include from self-examination (That I have to do?, What is the next step?), self check (I'm going to review all the steps or I will check this point because I think it is not correct) to self-reinforcement (I am doing very well or I have managed to be two hours in a row without stopping). This technique is useful in the introduction and automation of various procedures and habits.
6. Modeling: It can be helpful for the acquisition and maintenance of a behavior the imitation and learning of this through another person who is expert or with more experience in the behavior we want to incorporate. The model person can be close or live, or through audiovisual or written support. For this, it is necessary to choose the person who will be our model, to be able to observe and attend to his behaviors in order to retain them in memory and reproduce them. Finally, the repertoire of behaviors is imitated and put into practice until it is acquired.
7. Breathing and relaxation training: These two techniques promote both reflection and metacognition, or awareness of one's own thinking. Therefore, their practice can be beneficial for a further development of self-regulation, as well as reserve time for oneself.
8. Change of beliefs: identification of those beliefs or thoughts that are limiting in what we propose and a written record of them. Once on paper, a more positive, adaptive and constructive idea or cognition that can replace it is written next to it.
9. Display: the visualization technique Employing the imagination promotes self-motivation. For this, the person visualizes in his mind the objectives that he intends to achieve and the positive consequences derived from it. Thus, there is an increase in optimism and an improvement in mood.
10. Change of activity: Another exercise in self-regulation consists of paying attention to the emotions and feelings that are derived from the tasks that you carry out, as well as cultivating flexibility; so we discover that an activity is detrimental, we are able to try new options or variations that are more beneficial to us.
11. Go to a professional person: Remember that someone professional can facilitate your training and focus on self-regulation or those elements of this process that require more work or are more expensive.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.