The Christian lifestyle is one of discipline. Followers of Jesus Christ are called disciples. You cannot be a disciple without discipline. Overcoming sin requires denial of our own wants and lusts. It requires effort to implement the prayer that says: “Not my will, but Thy will, be done.”
Denial of selfish lusts means exercising selfcontrol. What we are seeking as disciples is not just some generic self-control, but Spirit-enabled, Scripture-governed selfcontrol. Jesus said in Matthew 16:24 that we must deny ourselves to be a disciple.
But humans are innately selfish. We want what we want. It isn’t easy for us to deny our wants. We are often driven by our baser nature – what John called the lust of the flesh, the lust of the eyes and the pride of life in I John 2:16. It isn’t easy to fast, or to refuse to do something that we’d like to do. But there are great benefits to selfdenial.
Research has found that people with more self-control:
• Live longer • Are happier • Get better grades • Are less depressed • Are more physically active • Have lower resting heart rates • Have less alcohol abuse • Have more stable emotions • Are more helpful to others • Get better jobs • Earn more money • Have better and more stable marriages • Are more faithful in marriage • Sleep better at night
These are some of the benefits in this life; but the heavenly rewards of denying sin, controlling your spirit, and governing your passions, are overwhelming.
What is Self-Control?
Jesus said to deny yourself and follow Him. What is denial of self? Self-control regulates our fleshly desires and impulses. Some of those desires and impulses are good, and necessary. But if unrestrained, they always drift into sin. Discipleship, or Christian discipline, means controlling fleshly desires in order to be more Christ-like.
Self-denial means wanting to do one thing, but choosing to do another. We substitute responses to a situation. We might choose to eat an apple when we really want ice cream, or we might choose to keep silent when we really want to rant and rave.
We use self-control to regulate what we think, what we do, and even how we express our emotions. We exert our selfcontrol through an exercise of willpower. It takes willpower to deny ourselves.
This idea of substituting one response when we want to respond another way lies at the basis of every biblical command to resist temptation. We want to curse, but we are commanded to bless; we want to hate but the Bible commands us to love.
Science has investigated the self-control activity of the human brain. A key recent discovery has been that self-control is an exhaustible but buildable resource. A research project helped establish this by taking a group of very hungry college students and dividing them into three groups. Group one was then set at a table with freshly baked chocolate chip cookies, candy and radishes. They were told they could eat whatever they wanted, and ate the cookies and candy.
The second group was set before the same food, but was told to leave the sweets alone, that they could only eat radishes. It took some self-control not to eat those freshly baked chocolate chip cookies. The third group was the control group, which had no food at all before them.
Then all three groups were given a complex geometry problem to solve. Unknown to them, the problem was unsolvable. The test was to see how long they went before giving up. The students in groups one and three worked for about 20 minutes, but group two gave up after only about eight minutes. Why? Because they had already used up much of their self-discipline not eating those cookies and candy. Researchers call that ego depletion, but I think of it as self-control depletion, or willpower depletion.
Galatians 6:9 and II Thessalonians 3:13 both warn that we can get “weary in well doing.” This is important for us to understand. Our natural willpower can be depleted at certain times and in certain circumstances. We need to avoid temptation in those times when our will is weak.
Science has proven that willpower can be restored by rest – as I’ll mention shortly. What science hasn’t discovered yet is that the Holy Ghost can inject an infusion of strength into your will. But we know through experience that we have power to resist sin through the assistance of God’s Holy Spirit. II Timothy 1:7 says God gives power to strengthen our mind. So, in those times of weakness, when you are tired or in some state of self-control depletion, pray!
Our reserves of self-discipline can be depleted. But they are not gone forever. Self-control is a renewable energy source. Further research has proven that selfdiscipline recharges with rest. Be sure you are getting adequate sleep. Your ability to control your emotions and resist sin depends, in part, on adequate rest.
And like our physical muscles, the more self-control is used, the stronger it gets. In one experiment, the researchers had righthanded persons deliberately use their left hand to open doors. This meant having to concentrate to choose to override their natural inclination. After the subjects had done this for a while, they had more overall self-control.
That is amazing. Exercising discipline in one area of life, strengthens your ability to control your sinful desires in every area. Maybe that is why fasting is so beneficial. Deliberately choosing not to eat for a day might strengthen your ability to break some unrelated sinful habit. Choosing to say no to one sin strengthens your ability to say no to all sin. In I Corinthians 7:5, Paul admonished couples to give themselves to fasting. It strengthened them spiritually for resisting every temptation.
Automated and Controlled Behaviors
We all have two kinds of behaviors: automated behaviors and controlled behaviors. These originate in different parts of our brains. An understanding of these two types of behaviors might help us in our efforts to be better disciples of Jesus Christ.
Humans are creatures of habit. Many of our routine actions, like combing our hair, or climbing stairs, or sweeping the floor, are almost unconscious acts. We don’t have to think them through. It doesn’t usually require concentrated thought to walk up or down a set of stairs in our house. These automated behaviors are controlled in our basal ganglia – located deep inside the brain.
But there is a difference in automated behaviors and controlled behaviors. Climbing a steep path in low light requires more conscious thought than running up a familiar set of stairs in full light. Picking out the right outfit for a special occasion requires more conscious thought than buttoning a shirt. Conscious decisions and deliberate decisions are controlled behaviors. These thoughts originate in the prefrontal cortex, right behind the forehead, and not the basal ganglia.
Automated behaviors allow us to do many things easily. We can even do multiple automated behaviors simultaneously – like walk and chew gum. But automated behaviors won’t work for new or difficult activities. Controlled behaviors enable us to do new and difficult things – like figure out a crossword puzzle, or drive to a destination we’ve never been to in heavy traffic. But controlled behaviors require a lot of willpower. It doesn’t take much willpower to do an automated behavior like tying your shoes. But it took a lot of willpower and concentration in the controlled behavior of learning how to tie your shoes.
Sometimes we can do multiple things at once – some automated, some controlled; like carrying on a conversation while ironing clothes. But controlled behaviors can cause us to fatigue easily. Remember the experiment with the cookies, candy and radishes.
Humans need both types of behaviors. If we only had automated behaviors, we’d be like robots, mindlessly doing routine tasks. If we only had controlled behaviors, we’d have to think out and plan every step and every action we took – and wouldn’t have time for much else.
How does all this relate to our daily walk as children of the Lord? Obviously, self-control is essential in overcoming sin. Discipline in non-sinful conduct – like temperance and moderation in all things, or fasting – strengthens our ability to resist and overcome sinful things. A person who is deliberately temperate in non-sinful things, develops stronger willpower to resist sinful temptations. This is highly significant.
If you are having trouble overcoming some sinful habit, try fasting more. Fast from food if you can. If you are diabetic or have some illness that prevents you from fasting from food – then fast from television, or Facebook, or some other activity. Self-restraint, even from things that are not sin, make you a stronger Christian.
Sometimes we think, “There’s no sin in this – so I am going to do it.” But maybe the discipline of not doing something is its own benefit. There’s certainly no great sin in wearing a blue shirt to church, but I choose to wear a white shirt, and encourage our brothers to do the same, as an exercise of self-discipline. That simple discipline may strengthen your ability to resist sin.
I Corinthians 9:25 tells us that those who strive to overcome are temperate in all things. And Galatians 5:23 says that temperance, or self-discipline, is part of the fruit of the Spirit. The warning of Proverbs 25:28 is that the lack of selfdiscipline is as if there is no protection against sin.
Wow! Temperance in one area makes you strong in other areas of Christian conduct. Isn’t that interesting?
All Christians agree that holy living requires self-control in every area of your life. We all believe there are sins of commission and sins of omission. The Ten Commandments are a list of selfcontrol challenges. Where, in your life, are you exercising self-control? Temperance is not moderation in sin. A temperate person hasn’t chosen to sin moderately. Temperance means moderation in nonsinful activity. It means not going to extremes even in pleasant and wholesome activities.
Serving God doesn’t just REQUIRE selfcontrol; it also BUILDS self-control. Studies have shown that, on the whole, Christians have more self-control than persons with no religious affiliation. And those who attend church at least weekly have more self-control than those who claim to be
Christian, but don’t attend church as regularly.
Using this Information
Knowledge is useful. Applying this information in our lives will make us better Christians, and more able to overcome sin. It is the stability of your life and strength of your salvation. Isaiah 33:6. The benefits of wisdom and knowledge are listed in Proverbs 1:1-5.
Because your prefrontal cortex gets tired when exercising willpower, be careful not to expose yourself to temptation when you are tired. Sin becomes much more alluring when your reservoir of self-discipline is low. After working your brain hard on any project, avoid temptation. It is always right to flee from temptation. Paul said in II Timothy 2:22 to flee youthful lusts. But especially, when you have been exercising your brainpower a lot, stay far away from temptation.
Also, be alert to the weaknesses that flow from depleted willpower. You are much more likely to be irritable when your reservoir of self-control has been depleted. Little things become big provocations when your brain is tired. Try to put off things until you are rested. Don’t enter into arguments, or have to make difficult decisions when the strength of your self-discipline is decayed.
Remember, rest restores self-control; much like rest restores muscle power. A good night’s sleep bolsters self-control for the next day. Studies have found that workers who don’t get enough sleep are more likely to act unethically, and take credit for other people’s work. Persons randomly assigned to get less sleep were more likely to cheat on tasks the next day. People consistently have more willpower after a good night’s sleep.
Your brain recharges during sleep. It is easier to sin when you are tired or stressed. You tend to be more short-tempered and argumentative. You’re more likely to indulge fleshly lusts. Avoid temptation whenever you can – but especially when you are tired.
Paul used the word “flee.” He said to “flee” fornication in I Corinthians 6:18, and to “flee” idolatry in I Corinthians 10:14. He said to “flee” youthful lusts in II Timothy 2:22. It is better to avoid temptation than to have to resist temptation.
Food also matters. The brain consumes a large amount of the glucose in our blood. When blood sugar is low, we have less energy needed for self-control. Refined sugars and processed grains break down quickly and spike blood glucose levels, causing the pancreas to produce more insulin, which lowers blood sugar and drains our self-control. Low-glycemic foods, like most fruits and natural grains, keep the body blood sugar levels constant, and are best for self-control. Persons who consume sweets have less willpower two hours later, than those who do not do so.
In addition to sleep and eating right, another practical tip is: Don’t waste your self-control. Some things are willpower-wasters. While any exercise of willpower can be good in the long term – strengthening your power to choose good and refuse the evil – an athlete doesn’t tire his muscles out right before he needs to use them. It would be foolish to run five miles shortly before starting a marathon.
Some stresses are avoidable. Some heavy thinking and hard decision-making could be put off instead of right before a challenge or temptation. If you know you are going into a stressful situation, or will be tempted to lose patience, or worse, try to go into it as mentally-rested as you can. There is a time for self-discipline exercise, and a time for rest and rebuilding strength.
Interpersonal conflict is a serious drain on self-discipline. Family arguments, conflict with the boss or co-workers, and disputes with other persons can leave you depleted of strength to exercise self-control. Being kind and patient with others preserves your resources of self-control so you will have them when you need them. Studies have shown that persons have less willpower when they have had an argument with a loved one within the prior 12 hours.
Multitasking also quickly drains the batteries of self-control. You can walk and carry on a conversation at the same time – doing both automated behavior and controlled behavior. But it is almost impossible to multitask on serious controlled behaviors. You cannot text and drive at the same time. You cannot do long division in your head while carrying on a serious conversation.
When we seem to be multitasking, our brains are really switching back and forth between tasks very fast. We aren’t processing multiple tasks at once. We are just switching back and forth. This drains our brain of energy. Try writing three letters at once. Write one word to one person, switch to a letter to a second person on a different subject, then move to the third letter on yet a different topic, then back to letter one, and so forth. Writing one word at a time on each letter would be mentallytaxing. Studies have shown that persons trying to multitask on controlled behavior have less willpower.
Even constantly checking emails and social media can drain the resources we need to demonstrate self-control. Each post or email you read requires you make small decisions, drawing on willpower. Again, studies proved that people have slightly less willpower in the 60 minutes after checking their Facebook account.
Training the Horse
In America of yesteryear, people rode horses. Horses are large, strong animals with a will of their own. It takes a lot of strength in the rider to control a horse that wants to go a different direction. You have to put on a bit and bridle, you might have to wear spurs, you have to constantly struggle to keep the unruly animal under control.
Everything I’ve written so far about willpower and discipline and self-control is applicable to the rider of the horse. It takes strength, and you can get tired. If you get tired, the unruly horse or mule might just go where it wants, instead of where the rider wants. In my parable, your will is the rider, and fleshly desires are the horse or mule.
But a well-trained horse doesn’t require constant exertion from the rider. Using your willpower to train the horse of desire is better than constantly fighting against wrong desires. Instead of just controlling the horse, train it. Teach it do go where it should with little effort on your part. That is the best use of willpower.
Fighting temptation, and forcing yourself to do things you don’t want to do is good, but the temptation always returns. Creating a good habit is better. Train the horse to habitually do what you want it to do. The horses used on trail rides don’t require an experienced rider. They habitually follow the trail.
Replacing bad habits or sinful practices with good habits means you won’t have to exercise such strong self-control all the time. Yes, it takes time and effort to create a good habit, or to replace a bad habit with a good one, but once the training is done, it only takes minimal effort to keep the good habit up.
Blessing instead of cursing is hard – it takes a lot of willpower. But if you train your inner man to bless, it gets easier over time. Yet some good habits are hard to form. Maybe the task is too big. But remember, you eat an apple one bite at a time.
Let’s say the good habit you want to form is to exercise 30 minutes a day. You may start out well, and keep it going by sheer willpower for a few days, but then you miss a day, and start to slack off. How many basements in America have exercise machines that were bought with a will to use them faithfully, but now they sit idle? It might be better to start with one small exercise for 5 minutes a day – kept up until it becomes routine. Then expand to a second one, and gradually work up to the goal.
This can apply to the good habit of praying, or Bible reading, or responding to provocation, or whatever. Instead of using strength of will every time, train the horse. Develop positive responses out of habit.
Conclusion
We are all sinners, saved by grace. We will have failures of self-control many times. But over the years, as we draw close to the Lord, as we learn His Word, and as we grow in wisdom and knowledge, we should be developing greater self-control, and learning how to manage our fleshly lusts far better. This is part of the process of overcoming sin, and going on to perfection.