We all know what
willpower is: It’s that little voice in our heads telling us to pass up the
cookie, to avoid the impulse purchase, to get out of bed and drag our butts to
the gym. Generally speaking, willpower is the ability – powered in the brain –
to resist short-term, immediate gratification. Although willpower usually works
in our favor, helping us to pursue long-term positives over long-term
negatives, some of us still struggle to utilize our willpower effectively.
Luckily, there are ways
we can boost our willpower. There are some things we can do to more effectively
and consistently turn down feeling good now in order to feel good later for
longer. Put some of these methods to the test in order to reap optimal
willpower:
1. Display
Your Inspiration
It may sound a little
strange, but looking at photos that inspire you is an effective way to power
through a tough time. Willpower is based in the brain’s prefrontal cortex,
which becomes empowered when we see something inspiring. In other words,
looking at inspiration boosts willpower.
Whether it’s a specific
role model or a more general image, post the picture somewhere you’ll see it
often: the bathroom mirror, your phone background, on your nightstand, etc.
That beautiful Caribbean beach staring back at your every morning – that could
be just what you need in order to will yourself to save up for that vacation,
for example.
2. Treat
Yourself
Willpower is generally
required when an undesirable task needs to be conquered. In order to overcome
the hump and finish the grunt work, reward yourself with something positive
upon the project’s completion. Purchase a full-body massage for after your
half-marathon, for instance. When you know something bright lies just over the
mountain, it will make the climb a bit easier.
3. Find
Positive Company
Negativity is contagious.
To surround yourself with Debbie Downers, therefore, is the perfect way to
bring down your spirits, expect less from life and crush your willpower.
Instead, you should bring positive, uplifting individuals into your sphere in
order to boost morale, confidence and general outlook. These, in turn, will
improve your ability to take on the tasks at hand – whether they’re easy and
fun or tricky and requiring willpower.
4. Sleep Well
Without a good night’s
sleep, your mind cannot function properly. In fact, studies have shown that a
groggy mind works just as poorly as a drunken one. In order to practice
willpower, you need to think clearly, recognizing the logic and reasoning in
doing something you may not want to do. According to the National Sleep
Foundation, adults should be getting at least seven hours of sleep each night.
However, if seven hours doesn’t leave you feeling alert and healthy, you should
aim for eight or nine hours at least.
5. Eat Your
Energy
Utilizing self-control
reduces the body’s blood glucose levels. Willpower is highly dependent upon
glucose, in fact, so to have more available allows for greater perseverance.
Unfortunately, overloading on sugar has negative long-term effects, and is therefore
not the best option. Instead, you should strive to cut back on foods that raise
your insulin levels, such as carbohydrates and sugary foods. A more natural
diet, filled with fruits, vegetables and natural proteins, is a great way to
go.
6. De-Stress
Stress reduces willpower.
When stressed, we seek comfort, often in old habits – whether they’re good or
bad. This desire for comfort also leads us to avoid new or challenging tasks –
like the challenge of willing oneself away from ice cream. In order to win your
willpower back, find ways to combat your old, bad habits. Find better,
healthier ways to reduce your stress: exercise, listen to calming music, be
among nature, etc.
7. Celebrate
Little Accomplishments
Take note of even the
smallest achievements throughout the day. Together, they will build into a
greater feeling of success. Having an aura of accomplishment will instill a
sense of invincibility, putting you in a better state to overcome your
obstacles. Plus, when you reflect upon your accomplishments – all those little
things that required your willpower – it helps you to visualize the positives
that come from short-term discomfort.
8. Cheer
Yourself On
Believing in yourself and
having confidence in your actions is obviously crucial in tackling projects
with your willpower. It turns out, however, that you should be cheering
yourself on in a specific way; studies show that self-affirmations given in the
second person are more effective than those in first person. Saying “you can do
it,” rather than “I can do it,” strengthens both our intentions and our
performance. So keep on reminding yourself: “You got this.”
There you have it.
Practice individual items from this list or – even better – combine them in
order to successfully conquer even the toughest items on your next to-do list.
About The
Author
This is an original
article by Sarah Landrum. Sarah is a staff-writer at Wisdom Pills who primarily
shares advice with our readers on living a happy and healthy life. She is also
available for freelance work and is the founder of Punched Clocks, a career development
site that helps professionals find happiness and success in their careers.
Follow Sarah for more advice @SarahLandrum
Source : wisdompills.com