Self-Control, the Brain and How the Prefrontal Cortex Regulates Impulses
- Brainz Magazine
- 6 hours ago
- 5 min read
Written by Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a Licensed Psychotherapist and a Certified Clinical Trauma Professional in private practice, a Professor of Psychology at Yorkville University, Canada, and a Clinical Director of a non-profit organization, Mothers' Advocacy Project in Atlanta, Georgia.
Have you ever wondered why it's so hard to resist that extra slice of cake or why you blurt out something you later regret? These moments of impulsivity are not just about willpower; they’re deeply rooted in the way our brains are wired. At the center of this internal tug-of-war is a powerful part of the brain called the prefrontal cortex. Understanding how this region works gives us insight into human behavior, decision-making, and our ability to manage impulses.
What is the prefrontal cortex?
The prefrontal cortex (PFC) is located at the front of the brain, just behind your forehead. It's one of the most recently evolved parts of the brain and is responsible for many higher-order functions, including reasoning, problem-solving, planning, emotional regulation, and most importantly, self-control.
While other parts of the brain, like the amygdala, are more reactive and driven by emotion and survival instincts, the prefrontal cortex acts like a rational moderator. It’s the part of you that says, “Maybe I shouldn’t text my ex at 2 AM,” even when the rest of your brain is screaming, “Do it!”
How the prefrontal cortex regulates impulses
Impulse control is a complex process that involves the brain constantly evaluating risks and rewards. When you're tempted to act on an impulse, whether it’s snapping at someone in anger or making an impulsive purchase, your brain must decide whether to go for it or hold back.
The prefrontal cortex helps “pause” your response, giving you a chance to assess the situation before acting. It does this by communicating with other parts of the brain, especially the limbic system, which includes emotional centers like the amygdala. The PFC weighs consequences, considers long-term goals, and can override urges that might lead to regret. For example:
When you're dieting and smell fresh cookies, the limbic system might trigger a strong desire to eat them.
But your prefrontal cortex might remind you of your health goals, encouraging restraint.
Children, adolescents, and the developing prefrontal cortex
It's important to note that the prefrontal cortex isn't fully developed until a person reaches their mid-20s. This is why children and teenagers often struggle with self-control and decision-making. Their brains are still developing the capacity to regulate emotions and impulses effectively
.This imbalance means that young people often feel intense emotions without having the full capacity to regulate or respond to them thoughtfully. It's like having a car with a powerful engine (emotion) but weak brakes (self-control). They can go fast, but slowing down and steering wisely takes practice and maturity.
Understanding how the prefrontal cortex develops changes the way we interpret behavior. A child who can’t sit still in class may not be “disobedient”, their brain simply hasn’t developed the tools to manage attention for long periods. A teenager who makes impulsive choices isn’t necessarily reckless by nature; they may lack the brain development to fully think through long-term consequences.
This isn’t to say that kids and teens aren’t responsible for their actions. It means they need guidance, structure, and patience from the adults in their lives to help them grow those executive function skills.
Self-control is a muscle and the brain can strengthen it
Just like a muscle, the prefrontal cortex can be trained and strengthened over time. Studies have shown that mindfulness practices, cognitive behavioral therapy (CBT), and consistent habits like journaling or setting intentions can increase the brain’s ability to pause and reflect before reacting.
Chronic stress, lack of sleep, and trauma, on the other hand, can weaken the PFC’s ability to function effectively. When the prefrontal cortex is compromised, people are more likely to act on impulse, struggle with addiction, or experience emotional dysregulation. This is why healthy lifestyle choices, like getting enough sleep, eating well, and practicing stress management, play a vital role in maintaining self-control.
Why self-control can feel exhausting
Ever feel like you have no willpower left at the end of a long day? That’s not your imagination. Research shows that self-control is finite in the short term. It can get depleted when overused, a phenomenon scientists call “ego depletion.”For example, resisting the urge to eat junk food all day can make it harder to resist snapping at someone later in the evening. But just like a muscle that gets sore after exercise, your self-control can recover and become more resilient with rest and consistent training.
Ways to strengthen your self-control muscle
The good news? With the right strategies, you can build up your self-control just like any other skill. Here are several science-backed ways to strengthen your inner discipline:
1. Practice daily discipline in small ways
Start with minor, manageable acts of self-control, like making your bed, taking cold showers, or choosing water over soda. These small wins build discipline over time and train your brain to tolerate discomfort.
2. Create structure and reduce temptations
You don’t need to rely on willpower alone. Designing your environment to support your goals, like keeping unhealthy snacks out of reach or putting your phone on "Do Not Disturb," helps conserve your self-control for when you truly need it.
3. Delay gratification
Learning to pause before reacting is a powerful form of self-control. Even a 10-second delay between impulse and action can help your brain catch up and make a more thoughtful choice.
4. Practice mindfulness and meditation
Mindfulness meditation strengthens the prefrontal cortex and increases your ability to stay present and regulate emotions. Regular meditation trains your mind to notice impulses without reacting to them automatically.
5. Get enough sleep and eat well
Fatigue and hunger drastically reduce your ability to make disciplined decisions. A well-rested and nourished brain is far better at staying calm and in control.
6. Set clear, meaningful goals
Self-control is easier when you know what you’re working toward. Having a compelling “why” fuels your commitment and reminds you of the bigger picture when temptation strikes.
Like any personal growth journey, building self-control takes time, patience, and self-compassion. You’ll slip up, it’s part of the process. The goal isn’t perfection, but progress. Each time you choose the long-term reward over the immediate urge, you’re laying down new pathways in your brain. You're becoming stronger, more focused, and more aligned with your values.
Final thoughts: Empowering the mind
The prefrontal cortex plays a critical role in helping us live thoughtful, intentional lives. It's the part of us that envisions the future, weighs our values, and makes decisions aligned with our goals. While impulses are a natural part of being human, the ability to regulate them is what allows us to grow, connect, and lead more fulfilling lives.
By taking care of our brains and practicing habits that strengthen self-control, we can harness the power of the prefrontal cortex to live more purposefully and with greater emotional balance.
Need help strengthening your prefrontal cortex and working on your impulsivity? To learn more about working with me and getting access to other valuable resources, please visit here.
Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a Licensed Psychotherapist and a Certified Clinical Trauma Professional in private practice, a Professor of Psychology at Yorkville University, Canada, and a Clinical Director of a non-profit organization, Mothers' Advocacy Project in Atlanta, Georgia. Dr. Millette has been actively engaged in various fields of psychology, including clinical, forensic, counseling, and peak performance psychology for over 24 years. Her practical experience includes conducting psychological and forensic evaluations and providing consultations and targeted psychotherapy to diverse clients of all ages in treatment centers and private practice in the Czech Republic, the United Kingdom, and the United States. Dr. Millette’s research efforts are focused on emotional intelligence and neuropsychology. Dr. Millette is a member of the American Psychological Association, the American Counseling Association, and Psi Chi, The International Honor Society in Psychology.
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