EXERCISE 12.3
Impulse Control
The Urge to Splurge
Purpose
To explore the motivation and results of the participants’ impulsive behavior, and to chart a new path.
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35 to 55 minutes
Participants closely scrutinize their impulses by identifying when they are impulsive, why they are impulsive, what desired and undesired results accrue, and how they can behave differently in the future.
Outcomes
- Heightened awareness due to an in-depth examination of one’s own behavior
- Increased commitment to develop better impulse control
- Newly available behavioral alternatives
Audience
- Intact team
- Unaffiliated group
- Individual working with a coach
Facilitator Competencies 
Moderate
Materials
- The Urge to Splurge Handout
- Pens
Time Matrix
| Activity | Estimated Time |
| Introduce concept and exercise | 5 minutes |
| Complete PCG ChangeNow™ steps | 15–20 minutes |
| Debrief | 15–30 minutes |
| Total Time | 35 to 55 minutes |
Instructions
1. Briefly introduce the concept of impulse control. Ask the individual or group for examples of helpful impulsive behaviors:
- Sample answer: Expressing anger (appropriately) instead of stuffing it
- Sample answer: Impulse to flee from a dangerous situation
Ask for negative examples of impulsiveness.
- Sample answer: Confronting someone at work about an issue publicly, when it would be better to wait until a more appropriate time
- Sample answer: Shopping for clothes when you have scores of items in your closet you have never worn
- Sample answer: Gaining weight due to overeating
2. Explain that this exercise will help them identify their counterproductive impulsive behavior and devise alternatives.
3. Distribute The Urge to Splurge Handout and pens and then review the PCG ChangeNowTM Model. The model explores an area in which participants are getting suboptimal results due to impulsive behavior. It asks them to analyze the circumstances in which the behavior occurs, discuss how the behavior is serving them, and identify unintended consequences. The model then asks them to focus on desired results, brainstorm new behaviors that would help them achieve the desired results, surface barriers that might inhibit success, and develop strategies to overcome the barriers.
4. After reviewing the model, ask the participants to complete the handout.
5. Debrief by asking the following:
- How did it feel to examine this behavior?
- Were you able to identify the benefits you derive?
- How did you feel about those benefits?
- Did the benefits outweigh the undesired outcomes, or vice versa?
- Were you able to move beyond the undesirable condition and achieve your desired results?
- What alternatives to the impulsive behavior did you find?
- Think ahead about what barriers you might encounter. What will you do when you encounter those barriers?
6. If they want to develop their skills in this area, have them notice and record their encounters with impulsiveness for one week.
- Each day record the times you felt impulsive and how you responded.
- During the day, catch yourself doing something right, and reward your successes with a proven stress-buster like congratulatory self-talk (“I said I was going to do it and I really did! I’m strong, I’m disciplined! I’m awesome!”), step outside for a breath of fresh air, or take a brisk walk.
PCG ChangeNow™ Modela
Current Results
1. List the areas in your life where impulsiveness is producing suboptimal results such as anxiety, unhappiness, arguments, avoidance, and so on.
Factors
2. Write down which specific impulsive behaviors are causing those results.
3. Analyze the circumstances that give rise to the impulsive behavior
- Are the impulses localized in key areas of your life or paired with specific situations?
- Are you operating at a generally high level of free-floating hostility that is ever-poised for an opportunity to express itself?
Benefits of Current Behavior
4. Determine how the impulsive behavior is serving you.
- What do you get out of it?
- What needs, desires, or habits does it satisfy?
Undesired Outcomes of Current Behavior
5. Subsequent to the initial satisfaction, what negative results do you experience?
Desired Results
6. What are the outcomes you really DO want to have—short term and long term?
Create New Approach
7. Brainstorm new behaviors that will satisfy both the positive intentions of your current approach and achieve the desired results you have not attained yet. The approaches may need to be different for each type of situation or impulse.
Barriers to Implementing Your New Approach
8. What old habits, behaviors, and unexpected conditions might highjack your new efforts and allow your previous strategies to re-assert themselves?
Strategies to Overcome Barriers
9. What will you do to overcome the barriers and resist the pull of impulsiveness?
aThis exercise was created by and used with the permission of Polaris Consulting Group.