Published: April 8, 2025 on Medium
Part 3 of 5-part blog series on Self-Regulation

Welcome to Part 3 of 5-part series on, “Self-Regulation”. We’re digging into a techniques, that can help us steering our behavior, emotions, and thoughts for the long game. In Part 1, we talked about how delaying gratification is helpful. In Part 2, we unpacked willpower’s brain science with SEAL hacks. Now, we’re flipping it: what happens when self-regulation lacks balance? These stories of everyday folks and elite athletes reveal the risks of overdrive.

We all get fired up by grit — David Goggins running ultra-marathons on busted legs is hardcore. But when does “never stop” become a problem? Self-regulation isn’t just about pushing — it’s knowing when to ease up. Take someone like Jessica, a 25-year-old fitness buff. She tackled the “Murph” Challenge (runs, pull-ups, push-ups, squats) and powered through. Next day, her arms swelled, her body freaked out, and she ended up with rhabdomyolysis, a nasty condition where your muscles break down and threaten your kidneys. It was a brutal wake-up call. She had to rethink her approach.

Self-regulation also means hitting pause at times. Such examples are also true for elite athletes. Picture a Gold Medalist Olympic swimmer like Simone Manuel in 2021, grinding through exhaustion. fatigue, insomnia, and mood swings piled up until she crashed with Overtraining Syndrome, missing her shot at the trials. Or think of Ryan Hall, a US marathon runner who often logged 100+ miles a week; by 33, his body said “no more,” forcing him out of the game. They both learned the hard way: self-regulation isn’t just grit — it’s recovery too.

Science backs this: overdoing it pumps cortisol, inflames your body, and messes with your prefrontal cortex (your self-regulation control center). It’s also the reason why burnout hits your mind as hard as your body.

This isn’t just for athletes; work is the same. Numerous studies suggests that there is work burnout is worse. Personal account shared on Luminate details one such case. Studies also suggests that such work burnouts are costing corporates billions. A Harvard Business Review suggests that the National Health cost could go down if managers reduce work stress. We are all part of the cycle… and each one of us have to play our part to help everyone self-regulate better… Don’t we?

Let’s see, at a personal level, how to balance it:

• The 80/20 Rule- Balance Consistency with Flexibility: Commit 80% to your goals, but leave 20% for rest. Marathoners taper before a race. At work, nail your deep work hours, then take a guilt-free break; in fitness, skip a session if you’re off. A startup founder I know burned out from no days off… 80/20 could’ve saved her. Try it: pick a goal and ease up 20% this week.
• Stress Budgeting - Track Your Energy Like a Bank Account: Energy’s a budget. Stressors like workouts or late nights are withdrawals; rest is a deposit. Don’t go broke: if you’ve got a big presentation, skip the gym and sleep instead. Jot down what drains and refills you daily to stay balanced.
• Pain Audit- Check If Your Struggle Is Productive: Ask: “Is this helping or hurting?” Productive pain is a tough workout that builds you; ignoring a sprained ankle isn’t. Pause mid-struggle today: if the pain isn’t serving you, pivot… rest or reschedule.

The takeaway is — unchecked grit flops. Even SEALs rest smart. Goggins inspires, but for us, self-regulation means thriving, not crashing. Jessica switched to calmer workouts, Simone prioritized rest, Ryan traded miles for weights. They adapted.

Next time you’re grinding, ask:Am I regulating or running on empty?Ever overdone it and paid? Bet you have! Drop your balance hacks below — I’m all ears.

Last modified on 2025-04-08