An impulse is a sudden, often unreflective urge to act, driven by emotions, habits, or external stimuli rather than deliberate thought. Impulses can be useful in some situations. Impulsive people can easily take advantage of unexpected opportunities, effortlessly put their thoughts into words and quickly adapt to changes or reacting to danger. But in many cases—especially in communication, decision-making, or emotional responses—acting impulsively can lead to actions you will regret such as excessive gambling or committing sexual offenses.. Finding a balance is what matters.
It is important to understand when being impulsive is and is not appropriate, and to use this awareness to make the right choices.
All humans are impulsive to varying degrees, but some more than others. The main features of impulsivity are impatience, rapid and unplanned reactions and reduced concern for the long-term consequences of actions – expressed succinctly by the adage “Act first, think later.”
This module is closely linked to “Personal Triggers”, “Situational Analysis” and “Take a Break”. Here are some tricks and exercises on being thoughtful, patient and aware of consequences or in other words:
Identify Triggers: Notice in which situations you act without thinking or without patience (e.g., anger, stress, social pressure).
Mini-series: Episode 06
Brie is caught between desire and reason, between moments of temptation and the fear of consequences. In a conversation with a friend, a new perspective opens up to her: Control begins with awareness. Will she have the courage to question her impulses – and steer herself in a new direction?
An episode about self-reflection, honesty, and the power to choose the right path.
Your emotional state often influences your choices. Negative emotions like stress, loneliness, or frustration can make harmful behaviors more tempting. Using self-affirming thoughts can shift your mood and help you stay in control.
I am more than my impulses. I have the power to make better choices.
Connecting your choices to deeper personal values makes resistance easier. Ask yourself: Why do I want to change?
I want to be someone I respect.
Instead of focussing on what you shouldn't do, focus on what you can do instead.
I will go for a walk to clear my head.
Often, the urge will pass, or you’ll make a more conscious choice.
Goal: Instead of fighting or giving in to an impulse (e.g., using sexual material, checking your phone or making an impulse purchase), you observe the urge like a wave—rising, peaking, and eventually passing.
Impulses and urges are temporary. They rise and fall naturally if you don’t feed them.
Mindfulness weakens cravings. Observing an urge separates you from it, giving you control.
"I am not my impulses. I have the power to pause, observe, and decide. Every time I practice this, I strengthen my self-control and inner freedom."
Training impulse control is a process, and it requires patience and persistence. By using strategies like mindfulness, delaying gratification, cognitive reframing, and positive reinforcement, you can build greater impulse control over time. The key is to practice consistently and approach the process with self-compassion rather than judgment.
