Self-Control Mastery Worksheet

 

✅ Step 1: Self-Control Self-Check

Rate yourself from 1–5 (1 = Poor, 5 = Excellent)

Area	Score (1–5)
I can resist distractions during work time
I avoid mindless scrolling or snacking
I plan my day ahead of time
I follow through on my habits consistently
I protect my sleep and energy

📝 Total Score: ____ / 25

👉 If below 15, you need to rebuild your systems, not your willpower.

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⚙️ Step 2: Environmental Redesign

Complete this:

🔹 I often get distracted by: ____________________________

🔹 I can remove or hide these distractions by: ____________________________

🔹 I’ll place visual cues for good habits (e.g., book on pillow, gym bag by door):
➡️ ____________________________

✅ Action:
☐ Uninstall or block 1 distracting app
☐ Place 1 object in sight that triggers a positive habit

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⏱ Step 3: The 20-Second Rule

Make this real:

🛑 Bad Habit to Make 20 Seconds Harder:

👉 ____________________________
🔧 How you’ll do it:
👉 ____________________________

✅ Good Habit to Make 20 Seconds Easier:
👉 ____________________________
🔧 How you’ll do it:
👉 ____________________________

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🔐 Step 4: Pre-Commit to Win

Pre-decide 1 action for each category:

Habit	Pre-commit Plan
Exercise	e.g., Schedule 3 sessions in Google Calendar
Meals	e.g., Prep 3 healthy lunches on Sunday
Digital Detox	e.g., Activate app blocker from 9am–12pm

✅ Apps to Try: Stickk, HabitShare, Beeminder

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🧠 Step 5: Identity-Based Habit Shift

Fill in the blanks:

“I want to become __________, so I’ll start doing __________ daily.”

Examples:

“I want to become a focused creator, so I’ll write for 30 minutes each morning.”
“I want to be a calm person, so I’ll meditate for 5 minutes daily.”

✍️ Your Identity Shift Statement:

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⏳ Step 6: Delay the Urge (The 10-Minute Rule)

What’s your usual temptation?

👉 ____________________________

Next time it strikes, use this script:

📣 “Yes, but in 10 minutes.”

✅ Choose a replacement activity (walk, deep breath, stretch):
➡️ ____________________________

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⚡ Step 7: Design for Dopamine

🎯 Break a big goal into 3 micro-wins:

1. ---

2. ---

3. ---

✅ Reward yourself after each step:
🎁 ___________________

Optional Tools: Habit tracker, progress bar, streak calendar

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🌙 Step 8: Protect Energy First

Fill this out like a success checklist:

☐ I’ll get at least 7–8 hours of sleep
☐ I’ll plan balanced meals or snacks
☐ I’ll practice 1 stress-reducing habit daily
(e.g., journaling, walking, breathwork, gratitude)

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🛠 Step 9: Automate or Eliminate

Decisions I can automate/eliminate:

✅ Morning Routine: ____________________
✅ Meals: ____________________
✅ Wardrobe: ____________________
✅ Admin Tasks: ____________________

🧹 Less thinking = more doing.

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🧩 Your Personalized Self-Control System Summary

🔁 My go-to self-control hacks:

1. ---

2. ---

3. ---

📅 Starting from (Date): _______________

I will commit to these for the next 7 days ✅

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