Ways to develop willpower. Willpower is the key to success. effective ways to develop willpower

In order to understand where to get willpower, you should familiarize yourself with the experience of most successful people. They recommend changing yourself gradually, taking, albeit not quite big steps, but regularly, day after day. In order for willpower to appear, plus character, you must adhere to the following recommendations:

1. Victory over laziness and bad mood. The most dangerous and insidious enemy of any undertakings is laziness. Therefore, it should be eradicated. In order to overcome your own and do the necessary work, you should first of all change your mood. If you do not like to learn English and do it under pressure, overpowering yourself and with a regretful expression on your face, then you will never succeed. Before starting work, you need to assure your inner “I” that you adore English. After a while, you will be able to believe in it, and laziness will recede.
2. Physical exercise. Nothing disciplines and nurtures willpower like physical exercise. And it is best to do it with someone else, so that there is “external control” and an additional incentive.
3. Time control. Be sure to make a schedule for the day of all the tasks that need to be done. A per-minute schedule will help you control yourself and further discipline you.
4. Set a goal - achieved. Strong and strong-willed people are distinguished by the ability to achieve their goals. It is necessary to set a goal and not stop halfway.

Most people ask how to develop willpower and character, not understanding why and for what they need all this. This is mainly useful for those who are engaged in self-development or who want to overcome fear, problems and difficulties in themselves, for example, to stop drinking and smoking.

There are many methods, psychologists have chosen only proven and most effective ones that will help you in a short time to develop willpower and character in yourself, the main thing is to have a desire.

How to develop willpower

Engage in a hobby, job or hobby

It is impossible to cultivate willpower and character in oneself just like that, without a specific goal. When you start looking for yourself in life, your mission and purpose, then in this process, willpower and character are brought up by themselves. Just find your favorite job, business or passion and do it regularly, devotedly and with pleasure.

Those who go to jobs they hate will never develop willpower for willpower, it's pointless and will only harm you and your health. Love what you are doing and everything will work out, becausea good mood for those who are engaged in their favorite business or work.

Go in for sports

Psychologists have found out that sport is the best method to build character and willpower in itself, in a short time. But you don’t need the first big loads, it’s unhealthy, start small and gradually increase the load in order to reach new records every day. Sport not only builds character and will, it improves health and physical fitness, which is important in our informational, sedentary age.

How to cultivate willpower in yourself

Create a dream, set a goal

Basically, weak-willed people are those who do not have their own dreams or goals, such people live without the meaning of life and purpose, because of this they do not develop and do not want to do anything. You need to set a big goal or create a dream as early as possible in order to strive for it for a long time, thereby developing your character and willpower. Understand what you like in life, what you want, who to become, where and how to live. Your created goal will be your guide if your thoughts are constantly focused on achieving the goal.

Engage in self-development

Self-development is useful not only for the development of character and strength will but also for personal growth and improvement. As you improve and develop, you feel better, your self-esteem increases, and you gain incredible self-confidence, which will help you to be strong in mind and body. A lot is included in self-development, but the most important thing is to get rid of bad habits, start leading a healthy lifestyle, go in for sports, read books and, most importantly, do what you love.

Constantly improve and conquer yourself

Movement is life, so you need to be a participant in this movement, not a spectator. Take all the responsibility that is happening around you, you are the owner and creator of your life. Life is the pursuit of happiness, because there has not yet been a person in the world who would be happy just sitting at home and doing nothing. Decide what things are truly important to a person, since most people spend a lot of time and money on acquiring those things that they really do not need. This will be your first task, to test your willpower, give up your weakness, buy unnecessary things and see the level of your willpower and character.

How to educate willpower and character

Impossible acquire willpower or wait until it manifests itself in your character. You can only cultivate willpower. But many, when they find out that this is hard work, give up immediately, without even trying to do something for this. Such people who give up quickly are very weak. And if they gave up before starting the path, then cultivating willpower for them would be an impossible process.

Willpower cannot be found by simply taking and sorting through everything in your head. Willpower is like a part of self-discipline, connecting your habits with your mind.

Many do not want to cultivate willpower for only one reason - they believe that willpower is a kind of restriction of freedom, which comes to driving oneself into the frame. How wrong they are! To have willpower, not to obey one's animal instincts, to coordinate all one's actions with one's mind - that's real freedom, unshakable discipline, breaking the stereotypes that a person is a slave of his body and his instincts. These and similar phrases are just excuses of weak personalities who are not worthy of being called personalities.

If on time develop willpower , you will get rid of all harmful and not harmful, at first glance, habits that prevent you from fulfilling your dreams and desires, achieving your goals. Remember how many times you promised yourself to quit smoking and how many Mondays were the beginning of a diet, a new life?

How to cultivate willpower in a child without harming the nervous system?

Be prepared from the outset for work, for daily work on yourself. You must be aware that developing willpower is not an easy task, but it will be rewarded to you over time.

Understand that the body is guided by momentary desire. If the body wants something, you must immediately give it to it. For example, food, water. When you connect your mind to your body, make your brain work, do everything consciously, most habits will seem useless, unnecessary, and only bring harm to your life. You yourself will understand that you need to get rid of them as soon as possible.

How to cultivate willpower to lose weight if I am weak-willed?

There are no weak people. There are only fools and lazy people. But this can also be fixed. And, if you have thought about how to develop willpower, you are no longer a fool. The point is small - to start changing yourself.

We will be glad to see you again on the pages of the site

Today we will talk about willpower - that part inside everyone that is responsible for the decisions we make: to be or not to be, to do or not. Whenever there is a need for action which is not part of our habits or contradicts our inner desires and beliefs, we use willpower.

The ancient Greek philosopher Plato was the first to offer a description for man's internal struggle with himself, around 400 BC, by comparing the soul to a chariot. In the place of the charioteer, according to Plato, there was a reasonable beginning, endowed with some kind of willpower. The chariot itself is harnessed by a pair of horses, symbolizing the noble and sensual principles. Obeying the hand of the driver, they carry the chariot forward, but if he is tired or drives the horses too much, then he immediately loses control over them, speaking out against his conscious desires.

Our minds are structured the same way. In a tense struggle with our internal “I want”, he inevitably gets tired , willpower is weakening, and, as a result, we can no longer make some decisions that require certain efforts from us. By caring for personal productivity and controlling our inner desires, we want to make the “charioteer” stronger so that the “chariot” always goes in the desired direction. Simply put, we always want to see the result of our efforts. This can be achieved by training willpower.

Willpower is your ace up your sleeve

Willpower, at its core, is the ability to successfully complete tasks. It is she who determines how quickly you can get involved in work, give up unhealthy food, start going to the gym. Willpower is applicable to absolutely all aspects of life.

Consider that willpower is one of your muscles that, like all other muscles, needs regular stretching and exercise. Otherwise, they atrophy, like an astronaut returning from an orbital station.

The same opinion is shared by scientists Mark Muravin and Roy Baumeister. (Muraven and Baumeister).To confirm their hypothesis, they once conducted an experiment that went down in history as an experiment with radishes and cookies. Its essence was as follows: the hungry subjects were asked to divide into two groups, one of which could only eat radishes, and the other could only eat chocolate chip cookies. After some time, the participants were asked to solve a complex geometric problem. At the same time, not a single group of people knew that the solution simply did not exist.

During the experiment, it turned out that those who treated themselves to radishes, gave up a good 20 minutes faster than those who got the cookies. Why? The point is that the last didn't have to make an effort and eat less palatable food, which means using willpower. The experiment clearly showed that the will has achievable limits.

You may be thinking now, "Hmm, what willpower is there ... I could not stand it and pounced on cookies. I hasten to reassure you: meticulous servants of science have found out that willpower, like any muscle, can be successfully trained, like a tiger that fell into the hands of the Zapashny brothers. With proper training, willpower allows a person to do much more complex tricks. For example, to go completely without food for five days, which, you see, is a very serious test.

Two Ways to Strengthen Willpower

1. Cultivate will. To strengthen the muscles, we subject them to stress, and they get tired, and when they recover, they become stronger. Willpower is trained on the same principle: take care of your health, try to streamline your thoughts and become more collected.
2. Use power wisely. Willpower - especially. Sometimes it is better to go around the mountain than to climb it. So most everyday tasks actually require less effort than it seems at first glance.

So, if you are one of those who want to take self-control to the next level, we will continue to introduce you to a toolkit designed to make your willpower stronger than diamond claws. .

How to develop willpower

Let's face it - we're mostly weak-willed. Many have a real talent for living and vice: we sit all day on social networks, indulge in hamburgers, smoke, do something else harmful. Try going to lunch mobile phone to the side- It's not as easy as it might seem at first. Being in constant tension, you do not feel the need to train your will. But as soon as the thought comes to your mind to lose weight or open your own business or find a better job, then you have to find out about the disadvantages of her absence on the thorny path to success.

And yet there are chances to win in this unequal struggle with oneself. It's simple: pay attention to health, as physical as well as mental. Try to follow a few simple recommendations that we offer you below.

1. Eat healthy

The human brain is a mystery to this day. This body is arranged very difficult, and its significance is not subject to the slightest doubt. The weakening of a person's mental faculties leads to a disorder of habits and inclinations. The most obvious external sign of this is the so-called (BMI). If it is too high or tends to increase, then the level of sugar in the blood begins to “jump”, and you feel sluggish and “swing” for a long time.

However, body weight is not the only indicator of health status that affects a person's ability to self-control.

Deficiency of vitamins and trace elements in the body, such as vitamin D, may lead to cognitive impairment. That is why a healthy diet plays one of the decisive roles: a person’s weight is in order, and the necessary vitamins with trace elements, willpower is also present in the proper amount.

2. Exercise

Many of you have probably heard the saying “In healthy body - healthy mind. It really is. The more active a person is physically, the better he, as they say, thinks.

If we are without movement for a long time, and especially if we sit, then all the muscles gradually “fall asleep”, and with them our brain.

That's why it's so easy to doze off on a long-distance bus or at a lecture. Partly for the same reason, standing tables are gaining popularity today. The so-called desks can significantly increase productivity due to the fact that the muscles of the legs and back remain in motion, which means that the vessels are fully involved in blood circulation, supplying the brain with oxygen. If working standing up is not possible, take the time to get up and stretch a little. You don't have to be a marathon runner or a heavyweight in oats - just be more active. To do this, include a warm-up in the list of mandatory activities for every day. After all, we are ourselves, right?

Try to comply with the "Japanese" norm, which prescribes to do 10 thousand steps daily to maintain good health. It will also be useful to climb the stairs a couple of times. Do whatever you want, the main thing is to be on the move.

Sometimes it seems to us that the forces seem to leave us and continue to work is no longer possible. Don't fight this feeling. Get up and go for a walk! You will be surprised when you feel better in just five minutes.

3. sleep

To achieve the highest concentration of willpower, combine a healthy diet and exercise with quality sleep at night.

By lack of sleep, we mean sleep for less than seven to eight hours during the hours of darkness. A sleepy brain works at half strength, as if you “took it on your chest”, which can already be compared with a complete lack of willpower. Imagine, just an hour or two, which you need to “get” to the eight-hour norm, will make your willpower an order of magnitude stronger. But for a sleep deprived, albeit infrequently, strong-willed efforts will not be so easy.

4. Drink more water

This is the last item related to health care. Honestly.

All living things need water - an indisputable fact. It turns out that the ability to concentrate efforts is largely due to the water content in our body. Even mild dehydration can have a serious effect. on human mental activity.

It is believed that to maintain a normal life it is necessary to drink two liters or eight glasses of water daily. We recommend increasing this rate by one and a half to two times: beautiful skin and a healthy, moderate appetite will be pluses for good health.

Water also contains potassium, sodium and chlorine - the most important electrolytes for the human body.

5. Meditate

Kelly McGonigal, a psychologist, professor at Stanford University and author of a series of books on willpower, believes meditation is one of the best ways to train it.

The concept of "willpower" is associated with a person's ability to focus on the task being performed, controlling the scattered consciousness. Many of us have a problem with this, which is exacerbated by the constant stream of all kinds of information pouring on us from mobile phones, laptops and social networks.

With the help of meditation, you can train self-awareness, the ability to abstract or focus your attention on any internal process - the goals can be different. If you have mastered the basic techniques of breath control, then focusing on work will not be much of an effort, even if the environment is not conducive to work.

Moreover, meditation teaches us to "control ourselves among the crowd of confused", instead of losing your temper or getting upset for any reason - you must admit, the latter is unlikely to make you an employee of the month.

Concentrating on different sensations, we learn to get rid of emotions and their external manifestations that are unnecessary in a given situation.

If you want to try the wonderful effects of meditation on yourself today, check out the application, for example. which will help to master the science of relaxation.

6. More practice

Whatever you want to be good at, practice. When starting willpower training, start by checking yourself for “lice”. Let's do without wisdom, because with willpower, as in war or in love, all methods will be good.

Willpower alone is not enough to achieve your goals. Imagine that you have a Ferrari in your garage, under the hood of which a whole herd of horsepower lurks - a car, no doubt, very fast. However, if the fuel tank is dry, you won't go anywhere.

This is why it is important to apply good and proven control methods. Why run to where you can reach without haste? In the following paragraphs, we will learn about ways to use willpower sparingly so that there is “for later.”

1. Divide and Conquer

Sometimes, just looking at the front of the upcoming work, we already want to give up and admit: nothing will come of it. So it is with personal motivation. For example, if you say to yourself: “I have to lose 20 kilos,” then you need to understand that it may take more than one month to achieve this goal.

However, if you conditionally divide one big task into several smaller items, say “read one paragraph from a textbook on microbiology” or “lose two kilograms”, then the goal will no longer seem so unattainable to you.

The more difficult the task, the more effort you will have to make over your will. Understanding this, first take on uniquely feasible items. This will “warm up” before doing all the rest.

2. Form habits

Lifehacker has already talked about Charles Duhigg(Charles Duhigg) and his book "", in which he claims: habits make up about 40% of our daily activities.

In general, this is good news. Imagine if every time you got into the car, you started the thought chain: “So, I take off the handbrake, press the clutch pedal, turn the key, look in the rearview mirror, look around, turn on the reverse gear.” Do you understand? If these actions were not a habit, we simply would not have time to think about anything!

But, whether we like it or not, bad habits, alas, have not been canceled. It is because of them that we delay the alarm signal several times a morning, twist the keys in our hands and (oh, horror!) Melancholy pick our nose. As soon as self-discipline weakens, they are already there.

On the contrary, good and healthy habits help keep willpower at its maximum tone and state of combat readiness. For example, if your regular schedule includes daily runs in the morning, then jumping out of bed and running to the park is unlikely to be a problem for you. If not, force yourself to start, and in a week your body will get used to the new morning “ritual”. Use this simple technique to gain truly valuable skills.

When you get started, try to spend half an hour of your time planning the most important tasks - in a few days it will become quite normal for you.

Think about what actions in everyday life require special moral efforts from you. Make a list of them and identify those that could become a habit. Service can be an additional source of motivation. , which will display the progress of your achievements graphically, identify lazy people and “punish” with a ruble for weakness of spirit. This is Sparta, brother.

3. Avoid bad news

The one who feels "a million" and thinks clearly, and the person is usually strong-willed. The absence of stress and all sorts of sorrows will have the best effect on the education of self-control. That is why the expression "You are what you eat" will be true for "mental" food - the information we consume.

Of course, our world is not perfect, and not every event can bring a smile to your face. Road accidents, wars, financial market collapses - in a word, everything that is continuously broadcast on TV screens and mobile devices, along with all other information, affects our mood and ... willpower. In fact, even vacation photos that your friend posted on his page on a social network can be a serious threat to willpower and reduce your fuse to nothing. As you know, an ax does not care what to chop. It is the same with our consciousness, which processes the signals coming from outside in the autopilot mode.

To avoid over-information, try to limit the consumption of information that is not directly related to the field of your activity. Of course, if you are a broker by profession, then it is your direct responsibility to be aware of stock market fluctuations. But reflections from the series “What will happen tomorrow if ...” will not be of practical use.

4. Create a positive work environment

With willpower - like with money: the less you spend, the more you have in the end. It would be logical to assume that you can make the environment work for you, that is, reduce the likelihood of situations where you might need willpower. So, you can calmly focus on the most important thing.

For example, you have a box of expensive chocolates on your table. From time to time, a desire arises in your head to open it and treat yourself, but you fight it with the help of willpower. A mobile phone is habitually located next to the box, on the screen of which notification icons appear from time to time. Trying not to be distracted, you continue to work. Know that willpower works with you.

The same applies to appetizing food photos in glossy magazines.

To be sure not to fall into the number of spineless losers that Jonathan talks about, try the service : it will not only allow you to take into account your working time, but also help you classify activities according to their degree of importance.

5. Prepare ahead of time

Psychologically, decisions are made easier, the need for which we know in advance. Knowing this, we can minimize the use of our volitional resources in achieving our goals.

Just think about what you need to do, and repeat to yourself, fixing the desired thought in your head, as if it were a mandatory rule. For example, “When I get to work, I will answer all emails immediately” or “As soon as I wake up, I will get dressed and go to the gym.”

Such rules greatly simplify the struggle of a person with himself, saving his internal resources. They also help keep promises. Sometimes doing it and forgetting is better than not doing it and being tormented by internal contradictions and remorse. Believe me, generated by cognitive dissonance, they will inevitably appear to spoil your mood. If you know that there is a long and hard work ahead of you, tune in to it in advance and do some easier tasks to “warm up”.

6. Listen to yourself

Many people know their natural “clock”. There is a feeling that the forces are about to leave, or, conversely, when productivity is at its highest level, it seems that there is no such problem that could not be dealt with.

This is due to circadian rhythms -cyclic fluctuations in the intensity of various biological processes associated with change of day and night. This is why most people feel tired around two in the morning and energized after two in half a day. If you're one of them, plan to get the most important things done before your activity levels drop.

Another type of biological rhythms is also known - ultradian rhythms. They are responsible for the concentration of attention, changes in pain sensitivity and a number of other processes that occur during the day and night in the human body.

In fact, every hour and a half, our brain goes through a cycle in which a high level of activity is replaced by a low one. If at the moment of peak activity you are busy with work, then work is argued and brings satisfaction.

On the contrary, acting contrary to your natural rhythms, you thoughtlessly spend a limited supply of willpower and, as a result, quickly “burn out”.

If the time of day is “not yours”, and there are still a lot of things to do, we advise you to work in sets for an hour and a half, interrupting for a 15–20-minute rest between each of these sets.

More will

So, if you already feel that the knowledge you have gained is eager to be put into practice, here are some tips for you to start immediately:

1. Think about what aspects of health you should pay attention to: overweight, sleep quality, physical education. Do not take on everything at once, start with one thing.
2. Evaluate the benefits of today's well-known helper services, such as And . They work, we checked.
3. Alternate simple and complex tasks throughout your workday to stay on your toes.
4. Critically analyze the organization of your workplace for things that steal your attention and time. And try the service .
5. Identify the peaks of your activity and the periods of decline observed during the day or evening. Remember these time periods and start planning with them in mind.
6. Think about what good habits you could pick up and what must-haves on your list you can plan ahead of time.

We hope you are finally convinced of the inevitable success of all the events you have planned. Even better, if a plan of action has already begun to emerge in your head. We will be glad to learn about other effective ways of self-control and read your "winner's story"!

Almost every person has some kind of his own little weakness, a temptation that is impossible to resist. Someone at night secretly looks into the refrigerator for sausages (although every day he vows to start losing weight and eating right), someone buys himself a pack of cigarettes every day (while telling himself in a firm, confident tone that this is definitely the last time! ), someone, even after a long period of time after breaking up, still calls his former partner (each time furiously reproaching himself for this). Willpower: how to develop and strengthen you will learn from this article, as well as why every person needs to do this.

Why is it sometimes so hard to control yourself? This is due to weak willpower. Weak-willed people are, in fact, slaves to their habits and weaknesses, which they cannot resist. It is easy to manage such people, to persuade them to their side. People who do not have willpower, often led, it is difficult for them to educate themselves and show leadership qualities that are so necessary for a person in order to achieve some success in life. So maybe now is the right time to say a final ironclad "No!" to your lack of will, to become strong and start working on yourself?

“A strong man does what he wants, and only what he wants. Always act in such a way as to remain your own master, regardless of the influence that the world around you has on your feelings.
André Maurois

what is willpower?

Surely, many people use the well-known comic statement about themselves that there is strength and will, but there is no willpower. So what is this most notorious willpower that everyone so dreams of possessing?

Willpower is called a character trait, due to the presence of which a person controls his psyche and controls his actions. It is the ability to resist fleeting pleasure for the sake of a long-term goal. In simple terms, this is the driving factor that makes a person, instead of leaving dirty dishes in the sink, go and wash them even late at night.

To check if you are a strong-willed person, try to honestly answer whether such situations have happened to you:

1. You constantly procrastinate, do all the important things at the very last moment.
2. You constantly have no time for anything, and you argue its absence with the help of ridiculous excuses. For example, mothers on maternity leave, who answer all comments: “I have children, how can I do something!”
3. You relied on chance to solve important problems, preferring to go with the flow
4. Are you constantly distracted by the little things?
5. Almost none of your strong-willed decisions - to go on a diet, quit smoking, start running in the morning - was not carried out.

If all of the above is about you, then information on how to develop and strengthen willpower will be extremely useful to you, since your level of willpower is clearly lame.

Thanks to the developed willpower, a person motivates himself to perform important urgent (albeit not always pleasant) tasks. In other words, willpower is one of the many methods for achieving success in life.

“When there is a grain of perseverance or self-will in the character, minor obstacles are more likely to incite action than discourage it.”
Charlotte Bronte

The development of willpower - is it necessary?

People who are used to succumbing to their weaknesses consider willpower a quality that is difficult to achieve. In weak-willed individuals, "willpower" is subconsciously associated with something unpleasant, because in order to resist temptations, it will be necessary to break oneself, to go against one's desires.

Strong-willed, strong-willed people, on the contrary, very often train their willpower, testing it for strength, increasing its level.

Do you really need willpower? Maybe there is nothing wrong with her absence? As we ate cakes at night, we continue to eat - and nothing terrible happens? This is a typical mental attitude of a weak-willed person who does not want to fight his momentary weaknesses. Lack of willpower turns a person into a slave of his habits, driven by blind instincts and momentary impulses.

Such people may even have a great desire to change the status quo, develop and strengthen willpower, but they lack the mental strength for this, they are not able to say a firm “No!” habits that bring fleeting pleasure.

A weak-willed person may become depressed from the realization of his inability to control his feelings and actions. The subject turns out to be a hostage of a situation in which his true desires and plans to improve his life do not coincide with his own actions.

Just think what would have happened if, for example, Yuri Gagarin on the day of his flight would have preferred to lie longer in a warm bed and not go anywhere (except on the occasion of his lack of will). Or the well-known freight forwarder Thor Heyerdahl, instead of deciding to sail on a raft across the Pacific Ocean, succumbed to his weaknesses and decided not to embark on such risky expeditions, cut himself a huge piece of cake and sit down in a cozy sagging chair to watch TV. Willpower to some extent implies getting out of your comfort zone. Do not be afraid of this, because it is beyond the boundaries of this zone that all the most interesting begins, this is where the real real life goes.

So what if there is no willpower? Roll up your sleeves, pull yourself together and start hard work on yourself, adjusting your character and personal qualities.

“Willpower is the first and most important quality of a skilled researcher. Only by knowing how to control his will, he can hope to overcome the difficulties that nature raises in his path.
Roald Amundsen

Willpower: how to develop and strengthen. Is it possible to develop willpower

It is possible to develop and strengthen willpower. Absolutely anyone has the opportunity to take the reins of government and control over their desires and actions. Stop being disorganized, lazy, distracted and weak-willed! Chaos within us implies chaos in our lives. In weak-willed people, health problems can also be observed: both mental and physical. Against the background of constant indulgence of one's desires, there is a risk of panic attacks, depression, apathy, attention deficit disorder may develop. Often there are problems with alcohol and drugs, overweight, which in turn leads to other diseases.

The development of willpower will lead to the fact that the highest human values, such as ethics, spirituality, morality, will begin to prevail over the lower, dictated by physiological desires (for example, sleep until dinner and ignore sports). And this is the main goal of self-development - it becomes better, to cultivate new useful qualities in oneself.

Even if you are the most weak-willed and weak-willed person in the world, then with the right psychological attitudes, even you can change. Willpower can be cultivated in oneself from scratch, for this you only need to have a great desire and willingness to work on yourself.

How to develop and strengthen willpower: 10 effective ways

If you have firmly decided to take care of yourself, tempering your character, then the first thing to start with is to familiarize yourself with the methods that will tell you how to develop and strengthen willpower.

10 effective ways to develop willpower:

1. Make a plan. Preferably in writing. Take a pencil and a diary, formulate all your goals and transfer them to paper. Also, plan all the necessary things recorded on paper, they will give a clearer picture of how much you manage to do and what you put off for later.
2. Develop your individual auto-training. Self-hypnosis is a great thing. Remember how the heroine of Irina Muravyova in the film “The Most Charming and Attractive” constantly repeated psychological affirmations to increase her self-esteem and confirm female attractiveness? This is a prime example of mental programming aimed at achieving success by changing the personality for the better. Praise yourself all the time for your successes, say out loud your positive qualities, after a job well done, say how proud you are of yourself. Adjust your thinking in a positive way, let your thoughts flow exclusively in a positive direction.
3. ANDlet go of guilt. Succumbing to temptation, a person is inclined to succumb to self-flagellation after. It is not worth reproaching and reproaching yourself for the fact that you again could not restrain yourself and slammed the refrigerator door at night. Not everything will turn out right away, disruptions are possible - and this is absolutely normal. Man is not a robot, he cannot be programmed for 100% success in any endeavor.
4. Find an inspiring stimulus, find the motivation for your actions in order to develop and strengthen willpower. With a clear understanding of why to take any steps, there are practically no questions how to do it.
5. Start low. Do not set yourself too difficult tasks and high goals at once. Train your willpower with small tasks for yourself - too lazy to put things in the closet? Make an effort on yourself and fold your pants after all. Do you want to meet a friend instead of starting a long-planned cleaning? Grab your mop and get to work. Away with laziness and excuses, you just need to take it and do it, not looking for a temporary replacement for unpleasant deeds.
6. Implement sports into your life. This is a great way to self-discipline. After all, at first you will need to make efforts on yourself to go to the gym or go for a morning jog. But every day you will notice that it comes to you easier and easier. And there will come a time when you will look forward to the next workout.
7. Eliminate empty activities. Watching TV shows, virtual endless travels through social media feeds - what kind of information load does this bring to you? Absolutely right, none. Such activities steal your time and also drain you intellectually. Don't waste your energy on things that don't do you any good.
8. Maintain order in your home and workplace. Organizing life around you, you strive for internal self-organization.
9. Refrain from gastronomic whims. No, sometimes, of course, you can treat yourself to a trip to McDonald's, but don't make it a daily ritual, let it be the exception rather than the pattern. In the transition to proper nutrition, the same principle applies as during sports - first you will need to convince and persuade yourself. But over time, you will be surprised to realize that broccoli is tastier than pizza, and milk is more pleasant to drink than beer.
10. Don't delay for tomorrow, start now! Procrastination is the choice of weak people. If you want to develop and strengthen willpower, then constantly postponing important things for later is not for you.

Conclusion

Do not be afraid to take the first steps in order to develop and strengthen willpower. It is constantly necessary to think that a high level of will will certainly lead to success, and the path to positive changes in life cannot be easy. In any case, you will have to make your way through the thorns to the stars, but each new step will make your willpower stronger and stronger.

According to the researchers, willpower is a factor that has not only a huge, but a key influence on the way our lives develop, on our health, and even on our propensity to delinquency. It is especially surprising that neither the degree of development of intelligence nor the environment can be compared in their influence with willpower - scientists even conducted a special experiment in which they compared more and less successful brothers and sisters and found that it was willpower - and not a more favorable environment , help from relatives or genetics - allowed some of them to achieve impressive results.

The same idea is supported by the famous "marshmallow" experiment, begun in the 1960s: four-year-olds were asked to make a choice and either eat a marshmallow or wait 15 minutes and get a second treat. The scientists continued to observe the children who took part in the experiment, and found that those of the kids who managed to show will and resist momentary temptation, in adulthood showed much more outstanding success in their studies and careers, were distinguished by better health and were less likely to divorce spouses.

Despite the fact that many of us consider willpower an innate trait, psychologists say that it can - and should - be developed and “pumped”, just like we train muscles during sports training. ELLE figured out how to build willpower.

Find time to meditate

It would seem, how is meditation related to willpower? It turns out that it’s also connected: scientists say that by devoting just 10 minutes to this popular practice every day, after a couple of days you will find that you have become less distracted, your concentration has improved, and your energy has noticeably increased.

Watch your posture

The effect of posture on self-discipline and willpower was proven by scientists who, as part of an experiment, asked participants to carefully monitor themselves for two weeks, keep their back straight and not slouch. To the surprise of the researchers, this simple action helped the participants to significantly increase their willpower, which was confirmed by special tests. Make a straight posture your priority: set reminders on your phone to keep your back straight, do not let yourself slouch - psychologists say that this simple habit will allow you to powerfully “pump” your strong-willed “muscle”.

Keep a food diary

Or a diary of your financial expenses. And better - both: Excel spreadsheets and numerous mobile applications to help you. The thing is that we live according to the laws of the system: it is worth starting work on one element, as all the others are immediately likened to it; By streamlining your diet and finances, you can imperceptibly cultivate willpower, learn to wake up on time, stop being late and break work deadlines.

Follow the speech

Set goals wisely

When writing off another failed project or a failed diet for lack of willpower, ask yourself the question: how realistic is your plan? Is the goal specifically formulated, have you allocated enough time and resources to achieve it? Or maybe you, trying to become like the legendary Caesar, decided to take on ten projects at the same time? Sometimes we doom ourselves to failure in advance by choosing impossible tasks, and then we blame ourselves for lack of will - while the real reason lies in illiterate planning.

Make fitness a priority

It's no secret that physical activity makes us stronger, more energetic and more disciplined - people who exercise regularly have problems with willpower much less often. In order not to give up during the first, most difficult weeks and make sports a habit, seek the help of a professional trainer, and ideally pay for his services for a couple of months in advance - so it will be easier for you to resist the temptation to quit classes.

Pay attention to your surroundings

The ability to show willpower - like the habit of being lazy and succumbing to momentary temptations - is contagious. If you have energetic, disciplined “batteries” among your friends, try to spend as much time as possible with them, learning from their ability to cope with difficulties and focus on the goal. And, on the contrary, limit communication with those who like to lazily go with the flow - you can negate all attempts to strengthen willpower by infecting their mood.