5 tips to improve your willpower.pdf
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Exercising willpower for a prolongedperiod of time is something we all wish we could
accomplish. Whether we want to kick a bad habit or master self-discipline, willpower is a
tool that many of us struggle with.
Many assume that willpower is a gift that only some people are born with, but recent
research suggests that willpower is something that can be cultivated and exercised.
Learning how to leverage your willpower can allow you to tackle daunting tasks youd
otherwiseprefer to avoid.
Here are five tips to break the impasse that blocks your concentrationand fully utilize your
willpower.
1. Conquer Difficult Tasks First
Ask yourself how often you save the most difficult task for last. People d efer unpleasant or
difficult decisions because theres an immediate reward in doing so. Difficult tasks naturally
impose stress upon us, so when we evade the hard stuff in favor of addressing simple tasks,
that stress is immediately lifted.
But this often brings about more issues down the line.
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5 Tips to Improve Your Willpower
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In a 2011 study ( http://www.pnas.org/content/108/17/6889.full.pdf) on parole decisions,
researchersfrom the National Academy of Sciences (http://www.nasonline.org/) found
that the likelihood of a favorable ruling is greaterat the very beginning of the workday or
after a food break than later in the sequence of cases. In other words, as the day wears you
down, you make worse decisions because of the energy lost on earlier tasks.
So instead of using the most productivepart of the day to tackle simple tasks, train yourself
to deal with the larger, more laborious responsibilities first. You may be surprised at how
much easier it is to deal with larger projects when you have the proper amount of energy to
tackle them. This also applies to conquering the most important tasks first, which often go
hand in hand with the most difficult.
2. Minimize Your ChoicesThink of the number of choices you have to make throughout your day. As the day rolls on ,
you lose mental energy, and each decision becomes more and more difficult to make. As the
required amount of energy to make a decision increases, we begin to cut corners, jump the
gun and eventually stop caring in order to preserve that energy.
So instead of tryingto stretch your energy thin in dealing with a number of smaller, less
important tasks, place your focus on fewer, more important ones. With fewer choices, you
make better decisions. With better decisions, you produce better results.
If possible, prioritize the choices you have to make in a given day, and eliminate the ones
that arent as important. If you have the resources to delegate
(http://www.docstoc.com/article/164366484/The-Dangers-of-Micromanaging-When-to-
Delegate) the less critical matters to others, use them.
The idea of eliminating choices can be applied to your personallife as well. For example, if
you leave email alerts turned on, you have a choice about whether or not to immediately
follow up with an alert. If you get 30 emails a day, thats 30 alerts. You could check each
one, expending energy on each alert. But if you turn off those alerts, and limit yourself to
only checking your emails every hour during the workday, you reduce your email checks
from 30 to eight.
3. Stick to a Plan Through Self-Affirmation
According to a 2009 study
(http://www.researchgate.net/profile/Varda_Liberman/publication/51189979_Affirmation_acknowledgment_of_in-
group_responsibility_group-
based_guilt_and_support_for_reparative_measures/links/09e415108dd9fe216f000000)
by the American Psychological Association (http://www.apa.org/), self-affirmation holdspromise as a mental strategy that reduces the likelihood of self-control failure.
Self-control is the key ingredientin sticking to a plan, so dont put yourself down by saying
I cant do this. Instead, say, I dont want or need to do things that get in the way of
completing this task.
This is self-affirmation. By training your b rain to stick to a plan despite distractions or
speed bumps, you are exercising willpower.
4. Always Remember Your Long-Term Goals
Weve all heard and said, Ill start my diet tomorrow. The reason why humans settle on
tomorrow is most commonly due to mental fatigue, which leads us to choosing the easy
way out. We dont do this just for losing weight. We do this for many things that we should
never put off.
Since the possibility of getting fired is a stronger motivator than gaining a few pounds, its
easier to ignore personal goals than p rofessional ones. As a result, we often sideline our
own individual desires and goals in favor of focusing on work duties.
So why dont you attach a motivator to your personal goals?
Do so by p lacing reminders throughout your daily routine. You could tape a dollar bill to
the outside of your wallet to remind yourself of the money you need to save for that family
vacation. You could even set calendar alerts labeled For my family, or upload a family
photo as your computer wallpaper to always keep your source of motivation in front of
you.
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Not only will these reminders keep you from making impulsive decisions that distract you
from your goals, but they will also free your mind and body of those d istractions. With this
newfound freedom, you can apply your willpower to bigger and better things.
5. Meditate
Meditation has been linked (http://scopeblog.stanford.edu/2011/12/29/a-conversation-
about-the-science-of-willpower/) to increasing the brains willpower reserve. It can be as
simple as doing breathing exercises (http://healthland.time.com/2012/10/08/6-breathing-
exercises-to-relax-in-10-minutes-or-less/) that take less than 10 minutes to perform. You
can do these while your morning coffee is brewing, while your kids are taking a nap or
during your lunch break. You can even meditate at work
(http://www.docstoc.com/article/170075870/The-Sublime-Benefits-of-Meditation-for-Business). If you have the time and desire to do more than 10 minutes of meditation, it may
improve your willpower even more.
Kelly McGonigal, a health psychologist and lecturer at Stanford University, suggests that
brain changes have been o bserved (http://kellymcgonigal.com/2011/09/18/article-this-is-
your-brain-on-meditation/) after only eight weeks of brief daily meditation. Additionally,
meditation can enhance attention and focus, as well as self-awareness and stress
management. The same benefits can also come from physical exercise. So if you do both,
you should notice your willpower improve.
Some other quick tips to help improve your willpower include:
Eat healthy and frequently.
Get more sleep.
Make choices today that you know will make tomorrow better.
Smarter decision-making and exercising your willpower will not only help you meet your
goals, but it will also make the sensation of achieving your goals more fulfilling and
worthwhile. Again, willpower isnt something youre born with; like a small business, its
something you must work on every day to grow and make better.
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10 comments
Haile Abraha GebremichaelAddis Ababa University
very fantastic. I have got knowledge that can make strong. You are always helpful. Thank YouHaile Abraha.
Reply Like 18 hours ago
Ngqondo Blekiwe CLOat Wezan Building & Civil Construction
From experience I agree with this article and would advise people to try it out.
Reply Like 21 hours ago
Patricio Lawaguey Head Ministerat Head Minister-God of Peace Com munity Mission Church,
Inc.
thank you very much for this article, very helpful to me
ReplyLike14 hours ago
Elesi Ketedromo Manager Sector Engagementat Ministry of Youth and Sports
Wonderful tips. More of this please.
ReplyLikeYesterday at 1:48pm
IbrahimHassan University of Jos
good for thestudent and for the scholar
ReplyLikeYesterday at 11:51am
DevakumarChakravarthi Nainar Jain Indian Agricultural Research Institute
Very use ful finger-tips
ReplyLikeYesterday at 10:56am
Dawson Rubuye UDBS
Terrific!ReplyLike15 hours ago
Elmer D. Watson Battle Ground High School
We all need more of this!
Reply Like Yesterdayat 12:51pm
Mkingama Adolph Kapinga University of Reading
good article
Reply Like Yesterdayat 1:35pm
Magi Mitova Works at
Very useful!
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