How To Use Self-Control Theory To Meet Your Goals

In 1990, criminologists Travis Hirschi and Michael Gottfredson published their “self-control theory of crime,” which highlights the potential role of self-control in the behavior of a person who engages in a criminal act. Although it was revelatory at the time in the criminal justice field, parts of this theory may not be completely accurate. That said, there are also aspects of this theory that anyone can use to learn more about self-control and how to leverage it to meet their goals.  

The basics of Gottfredson and Hirschi’s self-control theory

The central idea behind Gottfredson and Hirschi’s theory is that the decision to commit a crime is influenced by the allure of short-term, immediate benefits without consideration of the potential long-term consequences. In other words, whatever benefits come from crime are often minor, but anyone engaging in a criminal act risks severe delayed consequences—so they argued that a rational person would not commit a crime after weighing the costs and benefits. So why does crime happen nevertheless? 

Gottfredson and Hirschi theorized that the answer lies in people’s time perspectives and cost considerations at the point when they’re deciding whether or not to engage in the crime. People with low self-control, they posit, may remain rational in this moment but likely give little consideration to the future consequences of their actions. Instead, they’re inclined to go with momentary impulses. On the other hand, they suggested that people with high self-control can consider the full implications of their actions. As a result, they realize that the future risks of committing the crime aren’t worth the payoff and decide not to do so.

According to this theory, self-control is the critical variable. As defined by Gottfredson and Hirschi, self-control is the tendency of people to pursue short-term gratification without considering the long-term consequences. They also theorize that its origins lie in childhood—that low self-control is the natural human condition, and that effective parenting can instill self-control in children through identifying and correcting misbehavior. They believed that the most critical period for this is a child’s first eight to 10 years and that self-control levels are unchangeable after childhood—meaning criminality is fixed at age ten, per this theory.

Opposition to Gottfredson and Hirschi’s theory

Gottfredson and Hirschi’s proposition that self-control levels and criminality are fixed by age ten could make a person feel hopeless. If you feel like you don’t have any self-control, the idea that you might not be able to get more could be seriously discouraging. 

However, since their theory was released in 1990, many other experts have published their own work in response that questions its empirical status and validity. Key points from more recent research include:

• Decentralizing the role of parents. While parents or other primary caregivers likely do play a significant role, a child’s peers, teachers, neighborhood, and school may also influence changes in self-control. 
• Acknowledging the role of stress and trauma. Stressful or traumatic life events are generally associated with lower levels of self-control—a factor that Gottfredson and Hirschi did not account for. In contrast, increased attachment to teachers and others in supportive environments can result in higher self-control over time, even after an experience of trauma. 
• Recognizing that self-control levels are likely not fixed. Research also indicates that self-control levels in childhood are not stable and that this measure continues to change into early adulthood—and perhaps even beyond.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

These are just a few examples of the pushback against this theory even in the first few years after its release. Others include the argument that it ignores many systemic factors that may influence criminality and self-control and that it also ignores the factor of gender, which many suggest can’t be overlooked in this context.

Where does self-control come from? 

The truth is that it’s still unclear exactly where self-control comes from. Some researchers propose that self-control is limitless and results from a combination of many factors, such as personal beliefs, mood changes, and feedback. Others believe in ego depletion, which is the idea that we only have a certain amount of self-control to use at any one time and that we have to replenish it once it’s used up. 

Some studies even indicate that self-control may be genetic, with as much as 60% potentially being inherited. The findings from the original Marshmallow Test seemed to support this idea. In this experiment, four- and five-year-old children were given the choice of having a single treat—like a marshmallow or a piece of candy—immediately or waiting for a longer period but then receiving two treats. That test suggested that those who waited for two treats had better trait self-control. As they grew up, they also tended to have lower BMIs and higher SAT scores and were better able to achieve their goals.

Later research looked more critically at the Marshmallow Test, however, and determined that the results may have been skewed by socioeconomic factors that were not considered in the original experiment. The children who waited for the second treat and had advantages in adulthood also tended to come from more socioeconomically advantaged families, indicating that their success in life may have resulted from the availability of opportunities rather than an innate ability to exert self-control. 

What you can take from self-control theory

One of the main tenets of Gottfredson and Hirschi’s self-control theory is that people who engage in criminal behavior do so, they proposed, because they don’t think about the long-term consequences. They’re more tempted by the short-term gains of the criminal act than what might happen to them if caught. 

You don’t have to be considering criminal behavior to apply this idea to your own life. Whether you’re trying to get healthy, stop smoking, save money, or write a novel, you can apply this idea to any decision. Training your brain to consider the long-term implications of a decision before making it may help you overcome short-term temptations. If you have trouble stopping to weigh the consequences before making a decision, studies suggest that practicing mindfulness might be helpful.

Tips for improving self-control to achieve your goals

As outlined above, the first step toward improving your self-control may be believing that you can. Next, you could also try implementing some of the following tips to help you control your impulses and work toward your goals.

Use the S.M.A.R.T. goals framework

The acronym S.M.A.R.T. in this context stands for goals that are specific, measurable, attainable, realistic, and time-bound. For example, instead of saying, “I will exercise more,” you might say, “I will walk for at least 20 minutes five days per week” or “I will take a workout class three times per week.”

Set yourself up for success

Let’s say your goal is to read one book per month this year. Instead of relying solely on your own self-control, you might set your current book on your pillow when you make your bed each morning so you don’t forget to read that night. You could also have your partner or roommate hide the TV remote some evenings so you don’t get tempted to watch a movie instead, or you could sign up for a book club on a specific date so you have a reading deadline. Little forms of support like these could potentially make all the difference.

Maintain healthy habits

Eating nutritious foods, exercising regularly, and getting enough sleep, for example, can all support cognitive function and energy levels, which can be important parts of maintaining focus and motivation. 

Lean on your support system

It can also help to surround yourself with people who believe in what you’re doing and can hold you accountable. If your motivation or willpower flags at some point, they can be there to help motivate you to get back on track.

How engaging in therapy could help

Another way to potentially improve your self-control and get support in working toward your goals is to seek out the help of a therapist. They can help you uncover any underlying factors that could be affecting this ability and equip you with strategies for staying on track. If in-person therapy doesn’t fit your schedule or is hard to stick to, you might consider the convenience of online sessions instead.

With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist who you can speak with via phone, video call, and/or in-app messaging—all from the comfort of home. Plus, a growing body of research suggests that there’s reason to trust in the effectiveness of this format. For example, a 2021 study indicates that virtual therapy is generally “no less efficacious” than traditional in-office sessions.