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7 Surprising Science-Based Hacks To Build Your Willpower

7 Surprising Science-Based Hacks To Build Your Willpower

Tempted by that second doughnut? Struggling to resist checking your phone? Shopping impulsively on Amazon? Slacking off by reading Lifehack instead of doing work? What you need is more willpower! Recent research shows that strengthening willpower is the real secret to the kind of self-control that can help you resist temptations and achieve your goals. The great news is that scientists say strengthening your willpower is not as hard as you might think. Here are 7 research-based hacks to strengthen your willpower!

1. Smile :-)

Smile

    Smiling and other mood-lifting activities help improve willpower. In a recent study, scientists first drained the willpower of participants through having them resist temptation. Then, for one group, they took steps to lift people’s moods, such as giving them unexpected gifts or showing them a funny video. For another group, they just let them rest. Compared to people who just rested for a brief period, those whose moods were improved did significantly better in resisting temptation later! So next time you need to resist temptation, improve your mood! Smile or laugh, watch a funny video or two.

    2. Clench Your Fist

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    Fist

      Clench your fists or partake in another type of activity where you exercise self-control. Studies say that exercising self-control in any physical domain causes you to become more disciplined in other facets of life. So do whatever works for you to exercise self-control when you are trying to fight temptations: clench your fist, squeeze your eyes shut, or you can even hold in your pee, just like UK Prime Minister David Cameron.

      3. Meditate

      FV_International _Insights_eja1

        Meditation is great for a lot of things – reducing stress, increasing focus, managing emotions. Now research suggests it even helps us build willpower! With all these benefits, can you afford not to meditate? An easy way to get started is to spend 10 minutes a day sitting in a calm position and focusing on your breath.

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        4. Reminders

        SONY DSC

          Our immediate desires to give in to temptations make it really challenging to resist them. Our emotional desires seem like a huge elephant and our rational self is like a small elephant rider by comparison. However, one way to steer the elephant is to set in physical reminders in advance to remind ourselves of what our rational self wanted to do. So put a note on your fridge that says “only one doughnut” or set an alarm clock to buzz when you want to stop playing video games.

          5. Eat

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          Eat

            Did you know that your willpower is powered by food? No wonder’s it’s so hard to diet! When we have low levels of glucose, our willpower goes down the drain. The best cure is a meal rich in protein, which produces a constant and steady glucose level and enables the most optimal willpower.

            6. Self-Forgiveness

            Forgive

              How is self-forgiveness connected to willpower? Well, what the science shows is that feelings of regret deplete your willpower. This is why those who eat a little too much ice cream and feel regret are then much more likely to just let themselves go and eat the whole pint or even gallon! Instead, when you give in to temptation, be compassionate toward yourself and forgive yourself. That way, you’ll have more willpower going forward!

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              7. Commitment

              Commitment 2

                The most important thing to strengthen your willpower is commitment to doing so! Only by committing to improving your willpower every day will you be able to take the steps described above. To do so, evaluate your situation and why you want to strengthen your willpower, make a clear decision to work on improving this area, and set a long-term goal for your willpower improvement to have the kind of intentional life that you want.

                Then break down this goal into specific and concrete steps that you will take based on the strategies described above. Research shows this is the best path for you to build your willpower! So what are the specific and concrete steps that you will take?

                Photo Credit: Smile!, Fist of Fury!, Gleb Tsipursky meditating in the park, 225/365 Reminders, pai eating, Forgive, Commitment

                Featured photo credit: Temptation/Lowes via flickr.com

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                Dr. Gleb Tsipursky

                President and Co-Founder at Intentional Insights; Disaster Avoidance Consultant

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                Last Updated on January 3, 2020

                The 10 Essential Habits of Positive People

                The 10 Essential Habits of Positive People

                Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                1. Positive people don’t confuse quitting with letting go.

                Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                 I will grant myself the ability to trust the healthy people in my life … 

                To set limits with, or let go of, the negative ones … 

                And to have the wisdom to know the DIFFERENCE!

                 2.  Positive people don’t just have a good day – they make a good day.

                Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                3. For the positive person, the past stays in the past.

                Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                4. Show me a positive person and I can show you a grateful person.

                The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                6. Positive people do not let their fears interfere with their lives!

                Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                7. Positive people smile a lot!

                When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                8. People who are positive are great communicators.

                They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                Featured photo credit: Janaína Castelo Branco via flickr.com

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