Ways to Strengthen Your Willpower
Willpower means the ability to control your own thoughts and the way in which you behave.In 2011,survey says 27% of the respondents of the Stress in America reported lack of willpower as the greatest obstacle to change.We rely on willpower to exercise, diet, save money, quit smoking or drinking, overcome procrastination and ultimately accomplish our goals. It impacts every area of our lives. Most people have an intuitive sense of what it is, but many lack the scientific knowledge that can help understand what undermines it and how we can work with instead of against it.
According to APA (American Psychological Association) most psychology researchers define willpower as:
- The ability to delay gratification, resisting short-term temptations in order to meet long-term goals.
- The capacity to override an unwanted thought, feeling or impulse.
- Conscious, effortful regulation of the self by the self.
- A limited resource capable of being depleted.
1. Set small and achievable goals.
First consider what you want to achieve, and then commit to it. Set SMART (specific, measureable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal, and cross off each one as you work through them.Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality.
That plan should include small, achievable goals along the way. Taking things one day at a time, one step at a time allows for little victories, which boosts confidence and collectively allows you to develop good habits and strengthen willpower.
2. Control your thoughts and perform.
Increasing willpower and productivity requires taking control of our actions and thoughts the and remaining committed to your short and long term goals. Avoid acting without thinking. When you get frustrated, stay calm and get a clear picture of what needs to be resolved, so you can avoid making emotional decisions. Second, identify and remove distractions, so you can stay committed to your plan.
3. Use short bursts as a catalyst.
Monica Snyder, Birdsong. Says Short bursts of willpower to push yourself past your limits. We found that starting small, taking one step beyond your limits, and then two and then three, will help to build the belief that will eventually lead to huge leaps beyond what you thought was possible. It works because it trains your mind to use willpower as a catalyst to achieving the bigger things that you want.
4. Win the day.
According to We perform a new habbit for 21 days it will last for whole life.So perpare to win and and then string a bunch of those wins together. It’s easy to win one day and then string that into three days and five days and a week, versus being overwhelmed with being perfect for 90 whole days. Each small victory builds momentum, and all that momentum builds better habits.
5. Say “no” out loud.
Accordin to Aaron Schwartz, Passport I tell myself “no” out loud when I start to feel myself slipping on a goal where I need that will power. It sounds silly, but it helps me to hear. From there, I think about the reason I am staying strong in that area and what the result will be for doing so.
6. Write down goals and progress.
When I see my goals in writing and daily write out what I’ve done to achieve them, it helps me be more accountable and eliminates those feelings of weakness to reach for or do something that I know I shouldn’t. I don’t want to have to write down that I slipped and let go of the strength to reach that goal.
- 10 Minutes of Meditation.
- Work on Your Posture. …
- Keep a Food Diary. …
- Use Your Opposite Hand. …
- Correct Your Speech. …
- Create and Meet Self-imposed Deadlines. …
- Keep Track of Your Spending. …
- Squeeze a Handgrip.
- Carry around somthing tempting
- Be mndful for authentic dicission
source from www.success.com