Self-control is a very important power that each and every one of us possesses.
It is the power to control one’s emotions and continue making efforts toward goals, playing an important role in all aspects of life.
However, self-control is not something we are born with, but rather something that needs to be consciously developed from childhood.
In recent years, the importance of self-control has become widely recognized, and many programs have been developed to improve children’s self-control.
And many studies have been conducted to scientifically verify the effectiveness of these programs.
This time, we focus on a paper titled “A meta-analysis update on the effectiveness of early self-control improvement programs to improve self-control and reduce delinquency” from among such research.
This paper reports the results of a meta-analysis that summarizes previous research findings on the effectiveness of programs that improve children’s self-control.
For all of you, self-control will play an important role in all aspects of school life, including studying, club activities, and friendships.
And self-control continues to have a significant impact on life after high school graduation as well.
Through this article, I hope you will deepen your understanding of self-control and gain hints for improving your self-control.
Once again, personality researcher and author of Villain Encyclopedia, Tokiwa (@etokiwa999), will provide the explanation.
※We have developed the HEXACO-JP Personality Assessment! It has more scientific basis than MBTI. Tap below for details.
目次
- 1 What is Self-Control? Why It’s Important for Living
- 2 Types and Characteristics of Self-Control Enhancement Programs
- 3 Latest Meta-Analysis Results on the Effects of Self-Control Improvement Programs
- 4 Factors That Enhance the Effectiveness of Self-Control Improvement Programs
- 5 Practical Tips for Enhancing Self-Control
- 6 Summary: Enhance Self-Control for a Better Life
What is Self-Control? Why It’s Important for Living
Definition of Self-Control
It is a non-cognitive ability to control one’s emotions and desires and take appropriate actions toward goals.
In other words, it can be said to be the power to prioritize long-term benefits without succumbing to temporary pleasures or impulses.
Self-control is also expressed as patience, restraint, and perseverance.
Controlling one’s behavior and acting in accordance with social rules and manners is also part of self-control.
Self-control is an ability that gradually develops from childhood and can be improved through training.
Acquiring appropriate self-control is considered one of the important factors leading to success and happiness in life.
This ability is related to success in various fields such as academic performance, interpersonal relationships, health management, and career development.
※In Big Five personality assessment and HEXACO personality assessment, it is related to conscientiousness.
The Impact of Self-Control on Life
People with high self-control are said to spare no effort toward achieving long-term goals and, as a result, are more likely to succeed in many fields.
For example, in academics, they can concentrate on studying and complete homework systematically.
Also, in terms of health management, they can continue exercise and dietary restrictions, leading to a healthier lifestyle.
In interpersonal relationships, they don’t become overly emotional and can think from the other person’s perspective, making it easier to build good relationships.
Furthermore, in career development, they can steadily make efforts toward goals, leading to promotions and skill improvement.
Thus, self-control plays an important role in all aspects of life and is the key to living a happy and fulfilling life.
People with high self-control can steadily move forward toward long-term goals without succumbing to short-term temptations.
As a result, they are considered to be able to succeed in various fields and live a fulfilling life.
Problems That Can Occur When Self-Control is Low
People with low self-control tend to take impulsive actions and find it difficult to achieve long-term goals.
For example, in academics, they may not be able to concentrate on studying and postpone homework.
Also, in terms of health management, they cannot continue exercise and dietary restrictions and are likely to fall into unhealthy lifestyle habits.
In interpersonal relationships, they may become overly emotional and hurt others.
Furthermore, in career development, they cannot continue making efforts toward goals and may miss opportunities for skill improvement and promotion.
Additionally, when self-control is low, the risk of engaging in crime and delinquency due to impulsive behavior also increases.
Thus, a lack of self-control can potentially have negative effects on all aspects of life.
When low self-control continues, achieving long-term goals becomes difficult and can cause various problems. Therefore, it can be said that improving self-control is essential for living a better life.
Types and Characteristics of Self-Control Enhancement Programs
Social Skills Improvement Programs
Social skills improvement programs aim to enhance self-control by improving children’s emotional understanding and interpersonal relationship skills.
In this program, children learn the following skills:
- Understanding emotions and communication methods
- Building good relationships with friends
- Improving social problem-solving abilities
Specifically, it covers themes such as “listening and observing,” “following rules,” “anger control,” “how to deal with being excluded,” and “responding to teasing.”
By acquiring these skills, children become able to control their emotions and take appropriate actions.
Furthermore, improvements in interpersonal relationships will also lead to stress reduction and enhanced self-esteem.
Cognitive Coping Strategy Intervention
Cognitive coping strategy intervention is a program where children learn to understand their thoughts and behaviors and how to control them appropriately.
This program covers the following content:
- Understanding one’s thoughts and emotions
- Appropriate coping methods for stress and problems
- Goal setting and planning for achievement
Specifically, psychoeducational tasks and self-instruction training to guide appropriate behavior are conducted.
Children can learn to view their thoughts and emotions objectively and acquire methods to cope appropriately with stress and problems.
Additionally, by learning goal setting and planning for achievement, they will understand the importance of acting with a long-term perspective.
By acquiring these abilities, children become able to suppress impulsive behavior and make more appropriate choices.
Video Training and Role-Play Intervention
Video training and role-play intervention is a program that enhances self-control by observing and practicing appropriate behavioral models.
This program uses the following methods:
- Watching videos of children exhibiting appropriate behavior
- Watching videos of children exhibiting inappropriate behavior
- Practicing behaviors through role-play
Children observe appropriate behavioral models through videos and reflect on their own behavior.
Also, through role-play, by practicing behaviors in various scenarios, they become able to take appropriate actions in real life.
This program may also combine lectures, group activities, and watching videos of child-centered play.
By incorporating diverse learning methods, it can capture children’s interest and effectively enhance self-control.
Clinical Intervention Using Immediate and Delayed Rewards
Clinical intervention using immediate and delayed rewards is a program that enhances self-control through experiences of resisting rewards.
This program follows these procedures:
- Show the child a room with toys and games and a room with a bell
- Explain that ringing the bell will bring the experimenter back
- After the experimenter leaves the room, measure the time until the child rings the bell
- Change the rewarding toys and games and observe the child’s reactions
Children can enhance their self-control by accumulating experiences of enduring to obtain rewards.
Also, while the experimenter is out of the room, children need to control their own behavior, which also develops self-regulation abilities.
By changing rewards, children can learn how to exercise self-control in various situations.
Through this program, children can acquire the ability to prioritize long-term benefits over short-term satisfaction.
Relaxation Training
Relaxation training is a program that develops the ability to control one’s emotions and behavior using techniques such as meditation and deep breathing.
In this program, the following techniques are learned:
- How to calm the mind through meditation
- Stress relief methods through deep breathing
- Relaxation through muscle relaxation techniques
Through these techniques, children become able to objectively view their emotions and suppress impulsive behavior.
Additionally, by properly managing stress, they will be able to maintain calm judgment.
Relaxation training provides children with time to face themselves.
By listening to their inner voice and understanding their emotions and desires, they can enhance their self-control.
Furthermore, through this program, children can learn the importance of their mental and physical health.
Latest Meta-Analysis Results on the Effects of Self-Control Improvement Programs
What is Meta-Analysis
Meta-analysis is a method that integrates results from multiple studies to draw comprehensive conclusions.
In individual studies, variations in results may occur due to differences in sample size and research methods.
Meta-analysis allows us to obtain more reliable conclusions by statistically integrating these research results.
Specifically, it is conducted through the following steps.
- Comprehensively collect papers related to the research theme
- Evaluate the quality of collected papers and select appropriate ones
- Integrate data from selected papers and perform statistical analysis
- Draw comprehensive conclusions based on analysis results
In meta-analysis, we use an indicator called effect size to evaluate the results of each study uniformly.
By integrating these effect sizes, comparisons between studies become possible, allowing us to obtain more reliable conclusions.
Overview of Studies Included in the Analysis
This meta-analysis includes 41 studies that examined the effectiveness of self-control improvement programs.
These studies have the following characteristics.
- Adopted randomized controlled trial (RCT) design
- Targeted children with an average age of 10 years or younger
- Implemented programs with the main purpose of improving self-control
- Data measuring changes in self-control and problem behaviors was available
The studies included in the analysis were conducted in various countries and regions, ensuring cultural diversity.
Additionally, program content ranged widely, from social skills training to cognitive behavioral therapy.
The characteristics of target children were also broadly inclusive, from general populations to those with problem behaviors.
Thus, this meta-analysis collected diverse studies to examine the effectiveness of self-control improvement programs from multiple perspectives.
This allows us to draw more generalizable conclusions about program effectiveness.
This meta-analysis includes 41 high-quality studies that examined the effectiveness of self-control improvement programs. These studies dealt with culturally diverse subjects, and program content was wide-ranging. By examining the effectiveness of self-control improvement programs from such multifaceted perspectives, it is believed that more generalizable conclusions can be drawn.
Effect Size of Self-Control Improvement
Meta-analysis results showed that self-control improvement programs have a significant effect on enhancing children’s self-control.
Specifically, the following results were obtained.
- Overall effect size: 0.32 (moderate effect)
- 95% of studies showed positive effect sizes
- Although effect sizes varied between studies, consistent results were obtained overall
These results suggest that self-control improvement programs are effective in enhancing children’s self-control.
An effect size of 0.32 can be considered moderate in terms of intervention effects in the educational field.
Additionally, the fact that 95% of studies showed positive effect sizes means that program effectiveness was consistent across studies.
On the other hand, it became clear that there was variation in effect sizes between studies.
This suggests that various factors such as program content and subject characteristics may influence effectiveness.
Effect Size of Delinquency Reduction
Meta-analysis results showed that self-control improvement programs have an effect on reducing children’s delinquent behavior.
Specifically, the following results were obtained.
- Overall effect size: 0.27 (small to moderate effect)
- 75% of studies showed positive effect sizes
- Although effect sizes varied between studies, consistent results were obtained overall
These results suggest that self-control improvement programs are effective in reducing delinquent behavior in children.
An effect size of 0.27 can be considered small to moderate in terms of intervention effects in the educational field.
Additionally, the fact that 75% of studies showed positive effect sizes means that the effectiveness of the program is somewhat consistent across studies.
However, compared to the effect size of self-control improvement, the effect size for delinquency reduction is somewhat smaller.
This may suggest that improvements in self-control do not necessarily lead directly to reductions in delinquent behavior.
Presence or Absence of Publication Bias
In this meta-analysis, publication bias was suggested for the effect size of self-control improvement.
Publication bias is a bias that occurs due to the tendency for studies with statistically significant results to be published.
Specifically, the following results were obtained:
- Asymmetry in the funnel plot
- Statistical significance by Egger’s test and Begg’s test
These results suggest that the effect size of self-control improvement may be overestimated compared to the actual value.
In other words, there may be a tendency for studies with small effect sizes or those that are not statistically significant to be less likely to be published.
On the other hand, no evidence of publication bias was found for the effect size of delinquency reduction.
This suggests that there may be differences in publication tendencies between self-control improvement and delinquency reduction research.
The existence of publication bias is an important issue that affects the interpretation of meta-analysis results.
It is necessary to carefully interpret the results while taking the influence of bias into consideration.
Factors That Enhance the Effectiveness of Self-Control Improvement Programs
The Impact of Sample Size
The meta-analysis results showed that studies with smaller sample sizes tended to have larger effect sizes for self-control improvement.
Specifically, the following results were obtained:
- There is a significant negative correlation between sample size and effect size
- Studies with small sample sizes show large variations in effect sizes
These results suggest that effect sizes may be overestimated in studies with small sample sizes.
When sample sizes are small, individual participant characteristics are more likely to have a large impact on results.
Additionally, statistical power becomes low, making it easier to obtain accidentally significant results.
On the other hand, studies with large sample sizes provide more stable results as the effects of individual differences are averaged out.
From this, it can be said that securing an adequate sample size is important for accurately evaluating the effectiveness of self-control improvement programs.
However, the influence of sample size was not clearly observed in the effect size of delinquency reduction.
Further investigation is needed regarding the reasons for this difference.
Differences Based on Intervention Duration
The meta-analysis results showed that studies with shorter intervention periods tended to have larger effect sizes for self-control improvement.
Specifically, the following results were obtained:
- There is a significant negative correlation between intervention duration and effect size
- Studies with short intervention periods show large variations in effect sizes
These results suggest that short-term interventions may overestimate effects.
Short-term interventions are more likely to capture temporary behavioral changes.
However, whether this leads to long-term effects remains unclear.
On the other hand, long-term interventions are thought to allow program effects to appear more stably.
Children can steadily improve their self-control through continuous practice.
However, if the intervention period is too long, there is a possibility that participant motivation may decline or dropout rates may increase.
Setting an appropriate intervention period is important for maximizing the effectiveness of the program.
Additionally, the influence of intervention duration was also observed in the effect size of delinquency reduction.
Optimization of intervention duration is considered necessary for both self-control improvement and delinquency reduction.
The Importance of Age at Intervention Start
The meta-analysis results showed that the higher the age at intervention start, the larger the effect size for delinquency reduction tended to be.
Specifically, the following results were obtained:
- There is a significant positive correlation between age at intervention start and the effect size of delinquency reduction
- Studies targeting older children show smaller variations in effect sizes
These results suggest that older children are more likely to benefit from delinquency reduction effects through self-control improvement programs.
Older children may find it easier to apply the skills learned in programs to their daily lives because their cognitive abilities and social skills are more developed.
Additionally, intervening during the period when delinquent behavior begins to manifest may yield more direct effects.
On the other hand, regarding the effect size of self-control improvement, no clear relationship was observed with the age at which intervention began.
This suggests that self-control improvement can be expected to have consistent effects regardless of age.
However, the effective content and methods of programs may differ depending on age.
It would be important to select appropriate intervention methods according to the child’s developmental stage.
Effects of Program Combinations
The meta-analysis results suggested that combining multiple programs may enhance the effects of self-control improvement and delinquency reduction.
Specifically, the following results were obtained.
- Studies that combined multiple programs tended to have larger effect sizes
- Differences in effect sizes were observed depending on how programs were combined
These results suggest that multifaceted approaches may be effective for improving self-control.
For example, combining social skills training with cognitive behavioral therapy might enhance self-control from both social and emotional regulation perspectives.
Additionally, combining approaches to the environments surrounding children, such as home and school, can be expected to have more sustained effects.
However, depending on how programs are combined, there is also the possibility of counterproductive effects.
It is important to thoroughly examine the purpose and methods of each program and appropriately combine them according to the child’s characteristics.
Furthermore, the effects of program combinations may differ between self-control improvement and delinquency reduction.
It would be necessary to consider optimal program combinations according to each objective.
Practical Tips for Enhancing Self-Control
Goal Setting and Planning Methods
To enhance self-control, it is important to set clear goals and create plans to achieve them.
Specifically, goal setting and planning can be carried out through the following steps.
- Set specific goals you want to achieve
- Decide on the timeframe for goal achievement
- Identify the actions necessary for goal achievement
- Create detailed plans for executing these actions
- Execute the plan and regularly check progress
It is important to set goals that are specific and measurable.
Also, by setting a timeframe for goal achievement, you can act in a planned manner.
By identifying the actions necessary for goal achievement and planning in detail when, where, and how to execute them, you can enhance your execution ability.
When executing plans, it is important to regularly check progress and modify the plan as needed.
By reflecting on your actions and confirming whether you are approaching your goals, you can maintain motivation.
Emotional Control Methods
To enhance self-control, it is important to develop the ability to control emotions.
For emotional control, the following methods are considered effective.
- Verbalize emotions
- Practice deep breathing and relaxation
- Understand the causes of emotions
- Learn methods to avoid being swept away by emotions
- Intentionally evoke positive emotions
By verbalizing emotions, you can deal with situations calmly without being overwhelmed by emotions.
Deep breathing and relaxation are effective for calming the mind when emotions are running high.
By understanding the causes of emotions, you can cope without becoming overly emotional.
Additionally, it is important to learn self-talk and behavioral strategies to avoid being swept away by emotions.
By intentionally evoking positive emotions, you can mitigate the impact of negative emotions.
Emotional control is one of the important skills for enhancing self-control.
By learning methods to cope calmly without being overwhelmed by emotions, you will be able to suppress impulsive behavior and make appropriate decisions.
It is important to provide children with practical opportunities to practice so they can acquire emotional control skills.
How to Develop Decision-Making Skills
To enhance self-control, it is important to develop the skills to make appropriate decisions.
The following methods are considered effective for developing decision-making skills.
- Clarify the options
- Consider the advantages and disadvantages of each option
- Consider long-term impacts
- Incorporate others’ perspectives
- Reflect on the decision-making process
When making decisions, it is important to first clarify the options.
By considering the advantages and disadvantages of options and taking long-term impacts into account, you can make appropriate decisions.
Additionally, by incorporating others’ perspectives, you will be able to make decisions from a more multifaceted viewpoint.
By reflecting on the decision-making process, you can understand your own decision-making patterns and improve them.
Decision-making skills can be improved through repeated practice.
It is important to build up practice in daily life, starting with small decisions.
Having an attitude of learning from failures is also important.
By taking on decision-making challenges without fear of failure and applying what you learn from failures to your next decisions, you will be able to improve your skills.
Establishing Habits of Self-Monitoring and Self-Evaluation
To enhance self-control, it is important to establish habits of self-monitoring and self-evaluation.
The following methods are considered effective for self-monitoring and self-evaluation.
- Regularly check goal achievement
- Objectively record behavior
- Analyze your own behavioral patterns
- Identify areas for improvement and modify behavior
- Recognize small successes and praise yourself
By regularly checking goal achievement, you can understand your progress.
By objectively recording behavior, you will be able to analyze your own behavioral patterns.
Based on analysis results, by identifying areas for improvement and modifying behavior, you can enhance self-control.
Additionally, by recognizing small successes and praising yourself, you can maintain motivation.
To establish habits of self-monitoring and self-evaluation, it is important to incorporate them into daily life.
For example, setting aside time at a fixed time each day to reflect on your behavior or using tools to record goal achievement would be effective.
Also, by clarifying criteria for self-evaluation, you can conduct objective assessments.
By making it a habit to reflect on and evaluate your behavior, you will be able to enhance self-control and steadily move forward toward goal achievement.
Games and Activities Parents and Children Can Do Together
To enhance self-control, it is effective to utilize games and activities that parents and children can work on together.
Games and activities that parents and children can do together include the following:
- Board games
- Sports
- Cooking
- Crafts
- Music
Board games are suitable for learning to act according to rules and to think strategically.
Sports allow you to learn about making effort toward goals and the importance of teamwork.
Cooking is effective for developing planning skills and patience.
Crafts can foster concentration and creativity.
Music can enhance emotional expression and communication abilities.
Through these games and activities, children can acquire various skills for enhancing self-control.
Additionally, by working on them together as parent and child, you can deepen communication and strengthen bonds.
When selecting games and activities for parent-child engagement, it’s important to choose ones that match the child’s interests and developmental stage.
It’s crucial to provide activities that allow children to naturally develop self-control skills while having fun.
Additionally, it’s important to respect children’s autonomy and provide support that enables them to take initiative in their activities.
Summary: Enhance Self-Control for a Better Life
Key Conclusions from Meta-Analysis
The following key conclusions were obtained from the meta-analysis on the effectiveness of self-control improvement programs.
- Self-control improvement programs are effective in enhancing children’s self-control and reducing delinquent behavior
- The program effects may differ between self-control improvement and delinquency reduction
- Studies with small sample sizes tend to overestimate effects
- Studies with short intervention periods tend to overestimate effects
- The effect on delinquency reduction tends to be greater when intervention starts at an older age
These conclusions provide important insights for the effective implementation of self-control improvement programs.
By appropriately setting program content, targets, and duration, greater effects can be achieved.
Additionally, it was suggested that different approaches may be necessary for self-control improvement and delinquency reduction.
It’s important to select and design appropriate programs according to each specific objective.
The meta-analysis results demonstrate the effectiveness of self-control improvement programs while also indicating the need for further research.
Attention should be paid to the appropriateness of research design, including sample size and intervention duration.
Further investigation is also needed regarding the long-term effects of programs and their relationship with other factors.
Long-term Benefits of Enhancing Self-Control
Enhancing self-control brings many benefits to children’s long-term growth and development.
Specifically, the following long-term benefits can be expected.
- Improved academic performance
- Enhanced interpersonal relationships
- Establishment of healthy lifestyle habits
- Career development promotion
- Improved life satisfaction
Children with high self-control can continue making efforts toward their goals, leading to improved academic performance.
Additionally, their ability to control emotions and make appropriate decisions will also lead to improved interpersonal relationships.
Self-control plays an important role in establishing healthy lifestyle habits.
It helps prevent impulsive eating and lack of exercise, enabling them to maintain a regular lifestyle.
In the long term, high self-control also contributes to career development promotion.
The ability to continue making efforts toward goals and face difficulties is an indispensable skill for success in society.
By enhancing self-control, one can make appropriate choices in all aspects of life and lead a more fulfilling life.
High self-control also leads to improved life satisfaction.
Enhancing self-control from childhood brings lifelong benefits.
It’s important for families, schools, and society as a whole to support children in enhancing their self-control.
Take the First Step Toward Self-Control Improvement
Enhancing this ability is essential for children’s healthy growth and development.
To take the first step toward self-control improvement, it’s important to be mindful of the following points.
- Choose approaches that match the child’s personality and characteristics
- Start with small goals and gradually step up
- Encourage taking on challenges without fear of failure
- Respect children’s autonomy and provide support
- Work collaboratively across families, schools, and communities
It’s important to support children in enhancing their self-control without strain by starting with small goals and gradually stepping up.
Encouraging challenges without fear of failure and respecting children’s autonomy are also important points.
Self-control improvement is an issue that should be addressed not only by families but by schools and local communities as a whole.
It will be important for each stakeholder to advance initiatives that support children’s self-control improvement from their respective positions.
※This article featured a paper referenced in this book. Please consider reading it.
Writer & Supervisor: Eisuke Tokiwa
Personality Psychology Researcher / CEO, SUNBLAZE Inc.
As a child he experienced poverty, domestic abuse, bullying, truancy and dropping out of school — first-hand exposure to a range of social problems. He spent 10 years researching these issues and published Encyclopedia of Villains through Jiyukokuminsha. Since then he has independently researched the determinants of social problems and antisocial behavior (work, education, health, personality, genetics, region, etc.) and has published 2 peer-reviewed journal articles (Frontiers in Psychology, IEEE Access). His goal is to predict the occurrence of social problems. Spiky profile (WAIS-IV).
Expertise: Personality Psychology / Big Five / HEXACO / MBTI / Prediction of Social Problems
Researcher profiles: ORCID / Google Scholar / ResearchGate
Social & Books: X (@etokiwa999) / note / Amazon Author Page