Changing Level of Conscientiousness

Can You Change Your Level of Conscientiousness?

Changing one's personality traits is never easy. They are thought to be enduring patterns that ultimately come from stable patterns of brain function, But in the Terman study, researchers found that people can indeed increase or decrease their conscientiousness over time. Many were able to do this and I have witnessed it in myself. As I have learned more and more about brain function and developed brain envy, I have personally developed better habits and my behavior has been more consistent. I feel much more in control of my own behavior than I did even a few years ago. I have seen others' conscientiousness deteriorate after a head injury, big drinking or drug use, being exposed to an environmental toxin, or at the onset of developing dementia.

Before discussing how to boost your level of conscientiousness, let's first define what it is. Conscientiousness concerns the way we manage our impulses. Impulses are not inherently good or bad. It is what we do with the, that makes them that  way. Sometimes we need to make a snap decision and cannot think about it over and over. Other times we want to be spontaneous and fun, especially when we are relaxing. But when it becomes a way of life, it can take a seriously negative too on your health. Giving in to immediate desires, like the doughnuts, often produces immediate rewards but undesirable long-term consequences. Impulsive behavior can lead to being fired from your job, divorce, drug or alcohol abuse, jail, or obesity, all of which have a negative impact on your health. Acting impulsively often brings regret because you failed to entertain all of your options. The accomplishments of an impulsive person are often smaller, more diffuse, and less consistent.

A hallmark of intelligence and what separates us from other animals is our ability to think about the consequences of our behavior before acting on an impulse. It is the internal dialogue that accompanies “Then what?” Effective decisions usually involve forethought in relation to your goals, organizing, and planning, which helps you not only live in the moment but to continue ten or even fifty years from now. “Being prudent” is another label for conscientiousness. It means being wise and cautious. If you are conscientious, you are more likely to avoid troubled situations and be perceived as intelligent and reliable by others. If you go overboard, of course. Others will think you are a compulsive perfectionist or a workaholic.

Your mind is powerful and it makes happen what it sees. Photo by Elena.

Six Facets of Conscientiousness

1. True Confidence. You have a true feeling of being self-efficacious. You know you can get things done.
2. Organized, but not compulsive. Keep an orderly home or office and keep lists and make plans.
3. A high sense of duty. You have a strong sense of moral obligation.
4. Achievement oriented. Drive to be successful at whatever you do and have a strong sense of direction.
5. Persistence. You have the ability to stay on track despite the obstacles that might come your way.
6. Thoughtfulness. You are disposed to think through possibilities and the consequences of your behavior before acting.

Here are steps to optimize both your PFC and level of conscientiousness to boost the control you have over your life:

1. "Then what?" Always carry this question with you. Think about the consequences of your behavior before you act.
2. Protect Your Brain from Injury or Toxins. This should be obvious by now.
3. Get Eight Hours of Sleep. Less sleep equals lower overall blood flow to the PFC and more bad decisions.
4. Keep Your Blood Sugar Balanced Throughout the Day. Research studies say that low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control irritability, and more unfortunate decisions. Have frequent smaller meals throughout the day that each have at least some protein.
5. Optimize Your Omega-3 Fatty Acid Levels by Eating More Fish or Taking Fish Oil. Low levels of omega-3 fatty acids have also been associated with ADHD, depression, Alzheimer's disease, and obesity.
6. Keep a “One-Page Miracle”. On one piece of paper write down the specific goals you have for you life, including for your relationships, your work, your money, and your health. Then ask yourself every day, “Is my behavior today getting me what I want?” I call this exercise the One-Page Miracle, because it makes such a dramatic difference in the lives of those who practice it. Your mind is powerful and it makes happen what it sees. Focus and meditate on what you want.
7. Practice Using Your PFC. Self-control is like a muscle. The more you use it, the stronger it gets. This is why good parenting is essential to helping children develop self-control. If we gave in to our eight-year-old every time she wanted something or threw a temper tantrum, we would raise a spoiled, demanding child. By saying “no” and not giving in to tantrums. We teach the child to be able to say no to herself. To develop your PFC you need to do the same thing for yourself, practice saying no to the things that are not good for you, and over time you will find it easier to do.
8. Balance Your Brain Chemistry. Illnesses such as ADD, anxiety and depression decrease self-control. Getting help for these problems is essential to being in control of your life.
9. Try to use willpower to control your behavior when you sleep or brain chemistry is off, or when your omega-3 fatty acids or blood sugar levels are low, is nearly impossible.

(From Use Your Brain by Daniel G. Amen, M.D.)

Try to use willpower to control your behavior. Toronto, view from the 17th floor on 50 Hillsboro St. Photo by Elena.