Last modified on October 15, 2025, at 18:32

Self-regulation

Usain Bolt avoids thinking about his weaknesses before a race. Sometimes he thinks about how he will celebrate if he wins.[1]

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.

The abstract for J. Beckmann's work in International Encyclopedia of the Social & Behavioral Sciences, describes self-regulation as:

“ Self-regulation refers to a regulation of the psychological state of an individual by the individual her- or himself. Self-regulation becomes necessary when internal or external barriers threaten the efficient realization of an intended action. Self-regulation consists of auxiliary processes that are based on metaknowledge (metacognitive or metamotivational knowledge). These auxiliary processes support basic action processes like attention, motivation, etc., if those are not sufficient for optimum goal attainment. Self-regulation plays an important role in sport. Athletes have to master several challenges in practice and competition, which require employment of these strategies. During a competition, for example, it is important to stay focused on the task in the presence of a large, noisy audience. Individuals develop ‘naive’ forms of self-regulatory techniques to deal with such challenges or threats. Action control is a broader conceptualization of the auxiliary processes. Two forms of action control are distinguished: Self-control attempts to inhibit distracting thoughts, competing action tendencies, etc. Self-regulation attempts to support task-relevant cognitive, motivational, and emotional orientations. Psychological Skill Trainings usually address self-regulation techniques. In contrast to ‘naive’ self-regulation techniques, those are formal, structured applications of scientific psychological knowledge. Although the terms used for the self-regulation techniques in these programs vary within the sport psychological literature, core techniques involve activation regulation, attention control, self-talk and thought control, visualization, and goal-setting.[2] ”

Self-control involves inhibiting impulses and emotions whereas self-regulation focuses on reducing the intensity and frequency of those impulses.[3]

Self regulation strategies

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound.[4]

Four major types of self-regulation strategies are:[5]

1. Self-monitoring (also called self-assessment or self-recording). Self-monitoring can involve tracking various behaviors such as time spent in various activities. It is also related to an individual's ability to modify their behavior in response to situational pressures, opportunities, and social norms.[6] Top salespeople after a sales call may reflect what they did right/wrong after a sales call to improve their performance. Journaling can incorporate self-monitoring.

2. Self-instruction (also called self-talk or positive self-talk)

3. Goal setting.

4. Self-reinforcement. Rewarding oneself for meeting goals, etc. See: Motivation and Self-motivation

Addition methods of self-regulation

Below are some additional methods of self-regulation:[7]

  • Adaptability: Go out of your comfort zone and learn to adjust your responses and emotions to different situations
  • Practice self-reflection. Keep a journal. See: Journaling
  • Establish routines: Create a consistent daily routine with healthy habits
  • Label and teach about feelings: Learn about your feelings and how to express them.

Like any skill, self-regulation is a skill that can be developed over time. Using this skill, one can manage one's actions, build resilience, and cope with change. See: Mental toughness and Psychological resilience and Antifragility and Growth mindset and Comfort zone and Change management

Emotional regulation

See also: Emotional regulation

Emotional regulation refers to the mental processes by which individuals influence which emotions they have, when they have them, and how they personally experience and express these emotions. It's a core aspect of emotional intelligence and mental health, enabling people to adapt to situations, maintain personal and business relationships, and achieve their personal goals.[8]

Emotional detachment

See also: Emotional detachment and Obsessive thinking and Personal development and Friendship and Social networking and Gratitude and mindfulness and Self-awareness and Positive thinking and Mental toughness and Self-awareness and Mental toughness and Psychological resilience and Self-care and Stress management

Emotional detachment is the ability to separate oneself from strong emotions.

Emotional detachment can be practiced through techniques such as: learning to master emotions (See also: Emotional intelligence), redirecting one's focus rather than obsessing about an issue/person (Focusing on personal development, strengthening friendship/relationships or developing new relationships and practicing gratitude), mindfulness, increasing self-awareness, engaging in positive thinking and not caring what negative or toxic people think, assertively setting healthy boundaries (Communication boundaries and limiting contact), increasing one's mental toughness and psychological resiliency, forgiveness and engaging in self-care (For example, Stress management techniques). Specifically, it's a mental process that involves recognizing and accepting thoughts and feelings without letting them overwhelm you, and it can be a helpful tool for managing difficult emotions and difficult relationships.

Emotional detachment is often helpful for gaining additional objectivity when engaging problem solving or when dealing with difficult people. Frustration, fear and anger takes resources away from the executive decision making of the prefrontal cortex part of the brain.[9]

Overcoming unhealthy emotional detachment

See also: Empathy

See also

External links

Notes

  1. ↑ How the world’s fastest man Usain Bolt mentally prepares for a race CNBC
  2. ↑ Sports Performance, Self-regulation of by J. Beckmann. International Encyclopedia of the Social & Behavioral Sciences, 2001, Pages 14947-14952
  3. ↑ Self-Regulation vs. Self-Control
  4. ↑ SMART Goals
  5. ↑ Self-regulation
  6. ↑ Self-monitoring
  7. ↑ how to develop self-regulation
  8. ↑ What is emotional regulation?
  9. ↑ Where did my IQ points go?