Forgo pleasurable experiences to build self control

Notice your urges to do pleasurable things.
The first step is to notice when you have an urge to do something that brings you short-term pleasure. It could be eating sugary foods, drinking alcohol, watching TV, or anything else you enjoy. Pay attention to these urges throughout the day and learn when the triggers arise.

Resist the urge.
Now that you are aware of the urges, you can start resisting them. The next time you have an urge to do something pleasurable, exercise self-control and tell yourself that you don’t need to engage in that activity.

Be aware of how you feel.
When you have made that decision, notice how it makes you feel. If you have avoided an unhealthy urge (usually related to eating or drinking), you will most likely feel very positive and strong. But if you are avoiding a positive situation like engaging in a hobby or spending time with friends, you’re likely to feel differently. Ask yourself, “Does this makes me feel grateful for those things in my life? Does missing out make me feel more excited the next time I do those activities? “ Do this 1-2 times a week at most. Practicing self-denial too often causes you to miss out on the enjoyment of life, which is not the exercise's aim.