How To Be Less Impulsive To Develop More Self-Control

how to be less impulsive
how to be less impulsive

This article has everything you need to know about how to be less impulsive.

Being impulsive can throw a wrench in your plans, your goals, and even your wallet. It’s that quick decision to grab a chocolate bar at the checkout instead of sticking to your grocery list, or deciding to binge-watch a show when you meant to hit the gym. Impulsiveness isn’t just about a lack of willpower—it’s often the result of poor attention control and emotional reactivity.

Fortunately, there are practical ways to develop more self-control. With the right habits and mental tools, you can learn to slow down, think things through, and make choices that align with your long-term goals.

How To Be Less Impulsive:

1. Practice Focused Breathing

One of the fastest ways to hit the brakes on impulsive behavior is through your breath. Controlled breathing calms your nervous system, grounds your thoughts, and can interrupt the chain reaction that leads to poor decisions. One study at UCLA found that teens who practiced Sudarshan Kriya, a structured breathing technique, showed significant drops in impulsive behavior.

Here are a few easy breath exercises to try:

  • Ocean Breath (Ujjayi): Inhale deeply through your nose, slightly constricting your throat so the breath sounds like ocean waves. Exhale the same way. This slow, focused breathing helps center your mind.
  • Bellows Breath (Bhastrika): Rapidly inhale and exhale through the nose with force. This energizing breath resets your mental state and can help when you’re feeling restless or distracted.
  • “Om” Chanting: Slowly chant “Om” three times, using long, drawn-out exhalations. This can reduce anxiety and anchor your attention.
  • Rhythmic Breathing: Match your breath to a beat or count (e.g., inhale for four counts, exhale for four). This steady rhythm trains your brain to follow structure—something impulsivity often ignores.

2. Add Yoga to Your Day

Yoga isn’t just stretching—it’s a discipline of attention. Practicing yoga regularly has been shown to enhance focus and reduce impulsivity. Even a simple routine of daily sun salutations can train your brain to stay present and resist distractions.

Think of yoga as your mental warm-up:

  • Before shopping: Stand outside the store, take three deep breaths, and visualize yourself sticking to your list.
  • Before snacking: Do a quick sun salutation or even a single forward fold to pause and reconnect with your goals.

Yoga bridges the gap between intention and action, helping you stay aligned with what you meant to do.

3. Commit to Regular Physical Activity

Moving your body is one of the most reliable ways to sharpen your mind. Aerobic exercise—like jogging, cycling, or dancing—activates brain regions responsible for decision-making and self-control.

Here’s why exercise helps:

  • It boosts your mood by increasing serotonin and dopamine.
  • It reduces stress and frustration, which are common triggers for impulsivity.
  • It keeps your attention engaged and away from distractions or temptations.

Research has shown that kids who exercised for 40 minutes a day improved their executive functioning—meaning they were better at planning, resisting impulses, and staying on task. The benefits aren’t just for kids, either—adults see improvements too. Whether it’s a 30-minute walk or a spin class, consistency is more important than intensity.

4. Explore Mindfulness

Mindfulness isn’t about eliminating your impulses—it’s about noticing them without being controlled by them. When you’re mindful, you create a tiny pause between feeling something and reacting to it. That pause is where change happens.

Start with this habit: when you feel an urge, name it. For example:

“I feel bored and I want to scroll through my phone instead of writing this email.”

Now ask yourself: is this choice serving me, or just soothing me?

Try this mindfulness exercise:

  • Sit quietly for five minutes.
  • Focus on the physical sensations in your body—tight shoulders, fluttering stomach, clenched jaw.
  • When a thought or impulse arises, acknowledge it (“There’s the urge to snack again”), and bring your attention gently back to your breath.

With practice, you’ll become more aware of your internal signals, making it easier to act intentionally—even in the heat of the moment.

5. Look at Nature—Even Just a Photo

Staring at a screen all day can put your brain on edge, making snap decisions more likely. But taking just a few moments to look at images of natural scenes—lush forests, calm lakes, misty mountains—can actually reduce impulsive behavior.

In a study, people who looked at nature pictures made more thoughtful decisions compared to those who looked at urban scenes. The natural imagery seemed to slow down the decision-making process, giving the brain room to think.

Try this:

  • Put a photo of your favorite beach, hiking trail, or park somewhere visible—your desk, phone lock screen, or fridge door.
  • Before making a decision, take a breath and look at the image. Let your mind settle into that peaceful space. Then decide.

It sounds small, but that pause can mean the difference between making a smart choice or one you’ll regret.

6. Don’t Underestimate the Power of a Nap

We often try to power through fatigue with caffeine and willpower, but tired brains are impulsive brains. When you’re sleep-deprived, your ability to weigh pros and cons diminishes, and you’re more likely to act on impulse.

A 60-minute nap was shown to significantly reduce impulsivity in adults—even among those who already got enough nighttime sleep. But even shorter rest periods can help:

  • A 20-minute “power nap” can refresh your focus.
  • Resting in a quiet room with your eyes closed (even if you don’t fall asleep) can calm your nervous system.

Next time you feel mentally scattered or emotionally reactive, lie down and give your brain a reset. You might come back to the situation with more patience and perspective.

7. Talk It Out with Someone You Trust

When your emotions are running high, talking to someone you trust can be one of the most grounding things you can do. Many impulsive decisions are driven by anxiety or frustration—emotions that shrink our ability to think clearly.

Reach out to someone who:

  • Listens without judgment.
  • Doesn’t rush to offer solutions.
  • Helps you slow down and reflect.

This could be a friend, a therapist, or even a mentor or coach. Sometimes, just saying out loud, “I really want to quit this project right now,” gives you enough space to not actually do it.

You don’t even need to have a deep conversation. Hanging out with supportive people—even chatting casually—can ease tension and reduce your need for impulsive escapes.

8. Set Up an Accountability System

Trying to manage impulsivity all by yourself can feel like trying to hold water in your hands. That’s where accountability comes in. Having someone who checks in on your progress can drastically increase your follow-through.

Here’s how to make it work:

  • Choose someone reliable and supportive—not someone who will scold you.
  • Be specific about your goals. “I want to spend less money online” or “I want to finish this course.”
  • Agree on check-ins. Maybe a text every evening or a weekly video chat.

It helps if your accountability partner has a goal, too. That way, you’re both showing up for each other, which strengthens the commitment.

9. Use Calming Activities to Regain Control

Impulsivity often spikes when your body is tense or your mind is racing. Taking five minutes to regulate your nervous system can reset your response.

Try these:

  • Body Scan: Close your eyes and mentally check in with your body, from head to toe. Where are you clenching? Relax those muscles.
  • Calming Music: Put on instrumental music or nature sounds. Let your body slow down with the rhythm.
  • Timed Breathing Break: Set a timer for five minutes. Focus on deep, even breaths. Let thoughts come and go without acting on them.

These techniques aren’t about avoiding action—they’re about creating space between feeling and doing. And in that space, better choices are born.

10. Write Down What Actually Matters to You

If you don’t know what you’re working toward, it’s easy to get pulled off track. Writing down your goals gives you a compass. Whether it’s graduating with honors, launching your own business, improving your health, or becoming a better friend, having your goals in writing turns them from vague hopes into concrete intentions.

Here’s how to do it:

  • Start with a brain dump: everything you think you want to achieve—big, small, personal, professional.
  • Narrow it down to 3–5 priorities. These are your true north.
  • Write these down where you’ll see them daily—on a whiteboard, in a planner, or as your phone wallpaper.

Now, when you feel the urge to make a spontaneous decision—like skipping the gym, buying something you don’t need, or quitting halfway through a task—pause and ask: Does this align with my goals?

Think of your written goals as a filter to catch impulses that don’t serve you.

11. Schedule Time to Reflect and Recalibrate

Planning is great—but without review, it’s just a to-do list with ambition. Set aside regular time to check in with yourself and your progress.

Try this weekly routine:

  • Sunday Review (15–30 minutes): What worked last week? What derailed you? What needs adjusting?
  • Daily Micro Check-In (5 minutes): Each morning or evening, ask: Did I follow through on what I said I’d do? Why or why not?

And don’t just focus on what went wrong. Celebrate your wins—even small ones like finishing a task early or resisting a temptation. Over time, these reviews will help you spot patterns and build better habits.

12. Build a Realistic Daily Schedule

Unstructured time is a breeding ground for distractions. Creating a daily plan—even a flexible one—can protect your energy and reduce impulsive decisions.

Here’s a simple structure to follow:

  • Use 30-minute or 1-hour blocks to assign tasks.
  • Include time for breaks, meals, and rest—not just productivity.
  • Don’t forget transitions. Allow buffer time between appointments or tasks to regroup.
  • If something’s uncertain (e.g., “Friend might visit”), write both options: “Friend hangout OR reading time.”

Your schedule isn’t meant to be rigid. Think of it as scaffolding to keep your day upright—even when things shift.

13. Use Checklists to Stay Focused

If your attention drifts mid-task or you tend to jump from one thing to another, checklists can be your secret weapon. They give you a clear path and reduce the chance of making impulse detours.

Different types of checklists work for different goals:

  • Study Checklist: Break down assignments into steps: read, highlight, take notes, review.
  • Morning Routine Checklist: Wake up, stretch, journal, plan your day—tick, tick, tick.
  • Travel Checklist: Prevent overpacking or forgetting essentials.

Even professionals rely on them. Pilots and surgeons use detailed checklists not because they don’t know what to do, but because structure keeps them consistent—even under pressure.

There’s also psychological satisfaction in checking things off—it gives your brain a mini reward and keeps momentum going.

14. Bring Order to Your Calendar with Color

A calendar isn’t just a tool to keep appointments—it’s a visual map of your time and priorities. Color-coding helps you instantly see where your energy is going, and whether your week reflects your goals.

Try this system:

  • Red: Urgent or time-sensitive tasks (deadlines, exams, interviews).
  • Blue: Long-term projects or deep work.
  • Green: Self-care, relaxation, or fun.
  • Purple: Social time and commitments.
  • Yellow: Flex time—open blocks you can use as needed.

Whether you use a physical planner or a digital calendar app, color creates clarity. You’ll quickly notice if, say, your week is all red and no green—meaning it’s time to schedule some downtime before burnout hits.

15. Get to Know Your Impulsivity

Impulsivity isn’t always the villain it’s made out to be. Sometimes it shows up in useful ways—like helping you break out of indecision, take a creative risk, or seize a fleeting opportunity. Maybe you’ve booked a last-minute trip and ended up having the best weekend of your life. Or perhaps you finally asked someone out after weeks of overthinking it.

But while spontaneous choices can feel exciting, they often bypass deeper values or long-term priorities. The key is to understand why you’re acting on impulse. Are you avoiding discomfort, boredom, or fear of failure? Are you chasing novelty to escape stress?

Once you see the role impulsivity plays in your life, you can begin to distinguish helpful spontaneity from harmful reactivity. For example, instead of impulsively quitting your job on a bad day, channel that energy into updating your résumé or exploring new career paths.

Spontaneity doesn’t have to disappear. In fact, you’ll enjoy it more when it’s intentional, not reactive.

16. Add Friction to the Impulse Loop

If you want to stop yourself from making rash decisions, don’t rely solely on willpower. Instead, create barriers between yourself and the impulse. Think of it like installing speed bumps for your behavior.

Some examples:

  • Oversharing in meetings? Jot your thoughts in a notebook before speaking. You may find that only half of them need to be said.
  • Overspending online? Delete your saved payment info and remove shopping apps from your phone. Add a 24-hour “cooling-off” period before any non-essential purchase.
  • Eating unhealthy snacks late at night? Don’t buy them in the first place. If they’re not in the house, they’re not an option.

The idea isn’t to punish yourself—it’s to slow yourself down just enough to think before you act. A few seconds of pause can make all the difference.

17. Try Cognitive-Behavioral Therapy (CBT) to Rewire Patterns

Impulsive behavior often isn’t random—it stems from mental habits you might not even be aware of. That’s where cognitive-behavioral therapy (CBT) can help. CBT helps you understand the link between your thoughts, emotions, and actions so you can change the ones that lead to poor decisions.

Here’s how it might work:

  • Scenario: You’re feeling stressed at work and suddenly lash out at a colleague.
  • CBT Approach: Identify the thought: “No one listens to me anyway, so why bother being polite?”
  • Challenge that thought: “Is that actually true, or am I projecting my frustration?”
  • Choose a new action: Instead of snapping, you step away to take a walk and cool down before addressing the issue.

CBT isn’t just about “thinking positive”—it’s about getting curious about your mental habits and learning how to shift them. You don’t need to do it alone, either. A therapist trained in CBT can help you identify your triggers, question your assumptions, and build new, more effective ways of responding.

If your impulses are starting to interfere with your relationships, finances, or personal growth, CBT can be a game-changer—not just in controlling impulsivity, but in improving overall emotional regulation and self-awareness.

Summary:

Impulsivity can feel like a knee-jerk reaction—whether it’s blurting something out, overspending, skipping responsibilities, or making decisions you later regret. While acting on impulse might sometimes seem harmless or even exciting, unchecked impulsivity can interfere with your goals, relationships, and overall well-being. Fortunately, there are practical, proven strategies to help you slow down, reflect, and make more intentional choices.

  1. Understand Your Impulses
    Reflect on why you act impulsively—whether it’s to avoid discomfort, seek stimulation, or escape boredom. Recognize patterns and situations where impulsivity tends to show up.
  2. Practice Mindfulness and Breathing Techniques
    Mindful breathing exercises, like those used in yoga (e.g. Ujjayi, Bhastrika), can calm your nervous system and reduce reactivity. Becoming more aware of your thoughts and bodily sensations gives you a chance to pause before acting.
  3. Create Structure
  • Write down your goals and values to guide your choices.
  • Use daily schedules, checklists, and color-coded calendars to stay focused and reduce the chances of acting on impulse.
  • Set aside time for weekly and monthly reviews to adjust your plans and routines.
  1. Add Deliberate Barriers
    Introduce friction between you and your impulses:
  • Write thoughts down before speaking.
  • Use cash instead of credit cards.
  • Wait 24 hours before making non-essential purchases.
  • Remove temptations from your environment.
  1. Move Your Body
    Regular aerobic exercise boosts attention and lowers stress, which reduces the urge to act impulsively out of restlessness or frustration.
  2. Use Visual and Mental Cues
    Looking at calming images of nature can reduce impulsive decision-making. Keep such images nearby to trigger thoughtful reflection.
  3. Get Enough Rest
    A short nap—even just relaxing for a bit—can refresh your focus and make you less likely to act without thinking.
  4. Stay Connected
    Talk to trusted people about your challenges. Accountability partners or professionals like therapists or coaches can help you stay on track and think clearly.
  5. Learn Cognitive-Behavioral Tools
    CBT helps identify and reframe automatic thoughts that lead to impulsive behaviors. Working with a therapist can help you develop more constructive responses to stress or emotional triggers.
  6. Balance Control and Spontaneity
    Being less impulsive doesn’t mean being boring. It means making conscious choices that align with your long-term goals while still leaving space for meaningful spontaneity.
Przemkas Mosky
Przemkas Mosky started Perfect 24 Hours in 2017. He is a Personal Productivity Specialist, blogger and entrepreneur. He also works as a coach assisting people to increase their motivation, social skills or leadership abilities. Read more here