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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 December 13, 2018

                12 Practical Tips To Stay Fit For Christmas

                12 Practical Tips To Stay Fit For Christmas

                Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                1. Eat Before Heading Out

                First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                2. Select The Treats

                Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                3. Avoid Skipping Meals

                Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                4. Drink With Moderation

                It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                5. Be Active

                You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                6. Get Out Of The House

                Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                7. Don’t Skip Your Strength Workouts

                Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                8. Set Realistic Goals

                You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                9. Enjoy Yourself

                Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                10. Drink A Lot Of Water

                This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                11. Eat Less And More Often

                Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                12. Prioritize Your Workouts

                Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                Happy Holidays everyone!

                Featured photo credit: rawpixel via unsplash.com

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