Willpower counts as the ability to control our attention, emotions, and desires, in a way that promotes our physical health, financial security, relationships, and professional success. Of a truth, cultivating the notions behind how to improve your willpower, opens you to the experience of fulfillment.
How to improve your willpower assumes the following steps.
1. See How And Why You Lose Self-Control
Knowing how you are likely to give in to temptation, allows you to support yourself and escape the traps that lead to willpower failures. This self-knowledge helps you to minimise your exposure to temptation. Further along, it can prime you to cease hanging with smokers if you are struggling with a smoking Impulse or leaving cookies around the house if you’re planning to kick an unhealthy indulgence.
2. Minimise Your Distractions
If you are distracted, you are more likely to give in to temptations. To illustrate with, if you are preoccupied with a worrying thought, you may find yourself agreeing with a sales person and buying something you don’t really need. So, develop more self-awareness to notice when you are making choices that sabotage your goals. In line, keeping track of your choices reduces the number of decisions you make while distracted. Fact that follows with, how to improve your willpower, also draws from this discipline.
3. Practice A five-minute Breath-Focus Meditation
This simple meditation technique teaches us how to stay focused, ignore distractions, and transcend our impulses . In consequence, we enjoy increased self-awareness in everyday life. The meditation involves sitting still, planting the feet flat on the ground, and turning your attention to your breath. Any other comfortable posture is okay. If your mind wanders bring it back to the breath without judgement. You can start with five minutes a day and gradually increase to ten or fifteen minutes. Revert back to the five-minute practice if it starts being tedious.
4. Practice Good Self-Care To Reduce Stress And Take Care Of Your Health
Exercising, getting a good night’s sleep, eating better, spending quality time with family and friends, and participating in a religious or spiritual practice, lowers stress and boosts your self-control.
5. Slow Your Breathing Down To Four To Six Breaths Per Minute, To Calm Yourself
This works out to ten to fifteen seconds per breath. Slow down your breath without holding it. With a few minutes of this practice, you shift from a state of stress to calmness. When you are calm, you feel in control, and your capacity to handle cravings or challenges increases. To add to, a few minutes of breathing at this slow pace, boosts your willpower reserves. Furthermore, it gives you a sense of control over your mind and body, and helps you to find the courage to face difficult situations. In truth, slow breathing starts you holding with the idea of how to improve your willpower.
6. Engage In Low Intensity Green Excercise
Five minutes of this exercise decreases stress, improves mood, enhances focus, and boosts self-control. Green excercise features as any physical activity that gets you outdoors amid mother nature. Low intensity exercises headline here. Take a walk in the park. Shepherd your dog outside to play. Do some gardening.
7. Identify Your Peak Willpower Period
Since your willpower steadily drains as you use it during the course of your day, it is wise to plan your schedule and limit your exposure to temptations when you know you’ll be the most depleted. Related to, line up your most important tasks for when your willpower is at its peak. For most people, it is usually in the morning hours. To certainty, self-knowledge forms part of the foundation of how to improve your willpower.
8. Fuel Your Body With Food That Gives You Lasting Energy
A low glycemic diet keeps your blood sugar steady and provides you with lasting energy. Lean proteins, nuts and beans, high-fiber grains and cereals, and most fruits and vegetables, qualify here. This diet helps to boost your willpower by preventing your blood sugar from dropping. When your blood sugar drops, you become more susceptible to short-term thinking and impulsiveness.
9. Control One Small Thing You Aren’t Used To Controlling
Creating and meeting self-imposed deadlines features as a way of doing this practice. For instance, you can plan to tidy up your closest. The deadlines may headline as: Week 1, open the door and familiarise yourself with the mess. Week 2, tackle pants and shirts. Week 3, tackle suits and jackets. Week 4, tackle undergarments. Week 5, sort items for charity. Setting and completing this kind of schedule for 1 or 2 months, in respect of any small task, boosts your willpower reserve. With this training, you become better at controlling your impulses in other aspects of your life. You may find yourself exercising more, cutting back on cigarettes and alcohol, and improving your diet.
In plain, committing to any small, consistent act of self-control, increases your overall willpower. Improving your posture, cutting back on sweets, keeping track of your spending, all qualify as acts of self-control. What is more, consistency in practicing self-control, forms part of the core of how to improve your willpower.
10. Bring To Mind What Gives You Strength When You Feel Weak
In the face of your challenges, ask yourself, “which motivation holds the most power for me?” It could be a picture of greater health, happiness, freedom, financial security or success. Bring it to your mind when you are most most tempted to give in or give up.
11. Question Your Decisions Especially When You’re Feeling Virtuous
We often have a tendency to give ourselves permission to do something we consider “bad” when we feel good about ourselves for doing something we conceive as “good.” For instance instance, if we tell ourselves we’re “good” for working on an important project and “bad” for procrastinating. We are more likely to slack off in the afternoon if we made progress in the morning. So, weigh a decision well, to ascertain if it is consistent with your broader goals. When we view self-indulgence as the best reward for virtue, we forget our real goals and give in to temptation.
12. View Every Choice You Make As A Commitment To All Future Choices
So, instead of asking, “do I want to eat this chocolate bar now?” ask yourself, “do I want the consequences of eating a chocolate bar every afternoon for the next year?” In line with, when smokers were asked to try to smoke the same number of cigarettes every day, they decreased their overall smoking, even when they were explicitly told not to try to smoke less. This approach works against the pretense that tomorrow will be better than today. Plus, it highlights the consequences of an indulgence. To hitch on, how to improve your willpower reserve takes from this practice.
13. Use A Daily Rule
Adopting a rule helps you to end the inner debate that often tempts you out of your goals. For instance, the rule could stand as “vegetarian before dinner, no conversation.”
14. Constantly Define What It Means To Pursue Your Goals
Use the most concrete measure to determine whether a choice is consistent with your goals. Such measures include calories, cost, time spent or wasted, spending limit.
15. Believe That Who You Are Is The Self That Wants The Best For You
Nurturing this wholesome identity motivates you to look for more ways to live your values and achieve your goals. In addition, to believe that you are the kind of person who wants to do the right thing, keeps you from using self-indulgence as a reward for every act of self-control. Along with, keeping your true authentic self in view, helps you to fortify the idea of how to improve your willpower.
16. Make An Unpleasant Chore More Appealing By Introducing A Reward
If there’s something you’ve been putting off because you consider it unpleasant, you can motivate yourself by linking it to a reward. In this regard, you can use music to help you work out. Again, you can bring a dreaded paperwork to a favourite cafe and finish it over a hot chocolate.
17. Avoid Self-Criticism And Self-condemnation
When you feel guilty, ashamed, angry or overwhelmed, you tend to indulge further in a goal-sabotaging behaviour. To certainty, you set the stage for willpower failure.
18. Practice Self-forgiveness
Getting rid of guilt keeps you from over-indulgence. To emphasise with, self-compassion, being supportive and kind to yourself, especially in the face of stress and failure, is associated with more motivation and better self-control. Forgiveness, not guilt, increases personal responsibility for a failure or setback. It stimulates us to be open to feedback, advice, and learning from our experience. Together with, forgiveness takes away the shame and pain of thinking about what happened. What is more, self-forgiveness renders practical the idea behind how to improve your willpower.
19. Predict How And When You Might Be Tempted To Break Your Vow
This practice increases the chances that you will keep a resolution. Ask yourself certain crucial questions. When am I most likely to be tempted to give in? How am I most likely to let myself get distracted from my goal? What will I say to myself to give myself permission to procrastinate? Imagine yourself in those situations. Then, turn this imaginary failure into a willpower success. Explore specific actions that will help you stick to your resolution. Remember your motivation. Shift away from the temptation. For good, this exercise helps you to engage constructively with any willpower failure. Going with, you stay the course of your goals.
20. Institute A Mandatory Ten-minute Wait For Any Temptation
Taking to this discipline, helps to quieten the impulse to choose immediate gratification over long-term rewards. Within the ten-minute waiting period, explore the long-term rewards and create some physical or visual distance between you and the the source of the temptation.
21. Imagine Yourself Enjoying The Long-term Reward Of Your Self-control
When you are tempted to act against your long-term interests, imagine yourself enjoying the fruits of your self-control. This attitude helps you to transcend whatever fleeting pleasure is tempting you now. Thus, imagining a future empowered self, thrills you to the idea of how to improve your willpower.
22. Make Choices In Advance And From A Clear Distance To Avoid Being Blinded By Temptation
For instance, you can pack a healthy lunch before you’re hungry and salivating over an unhealthy take-out menu.
23. Frame An Immediate Gratification As A Threat To Your Biggest Or Long-term Goals.
The discipline to do this, helps you to remember how much the future reward means to you. As a result, you prime yourself to delay gratification and reinforce the idea of how to improve your willpower.
24. Surf The Urge
Surfing the urge can start you riding out cravings, without giving in. At the beginning of an urge or impulse, pause for a moment and sense your body. Is the urge hot or cold? Is there tension anywhere in your body? How’s your heart-rate, breathing or gut? Stay with the sensations for at least a minute. Observe whether the intensity or the quality of the feelings fluctuate. Stay with the sensations without trying to push them away, and acting on them. Oftentimes, breathing into and feeling the sensations helps to quieten down the impulse. Surfing the urge as a skill improves with time.
Self-control arises from self-awareness, self-care and remembering what matters to us. In plain, the idea behind how to improve your willpower, draws on these factors. Furthermore, to accept the truth that it is impossible to control what comes into our minds, stimulates us to choose what we believe in, and what we act on. With that, we open ourselves to peace.