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If You Want To Focus More, Never Try Harder, Science Says

If You Want To Focus More, Never Try Harder, Science Says

Often when we try to focus on a task or avoid temptation we try to use all our willpower. We invest all our energy into concentrating on one thing or not thinking about the temptation. However, a study has shown that when we do this we deplete our willpower. The harder we try the more we end up fatigued and out of strength, just like the participants in the experiment.

The Study

In 1996, Roy Baumeister together with his Case Western Reserve University colleagues examined the workings of willpower. To do so they created an experiment that was somewhat cruel. They engaged participants in a food challenge that aimed to deplete the participants’ will power.

The experiment involved 67 study participants. The participants were led into a room that had the aroma of freshly baked chocolate cookies. The actual cookies and other chocolate-flavored confectionary were then brought into the room.

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Some of the participants were given permission to eat the chocolate sweets while the participants who formed the experimental condition group were told to eat radishes instead.

Many of the people who were left to eat radishes “exhibit[ed] clear interest in the chocolates, to the point of looking longingly at the chocolate display and in a few cases even picking up the cookies to sniff at them,” the scientists wrote in their Journal of Personality and Social Psychology paper.

The Experimental Results

After the cookie and radish part of the experiment Baumeister’s team gave the participants another test that was seemingly unrelated. This test involved solving a persistence-testing puzzle. The participants were led to believe that they were undertaking an intelligence test but the real test was to see how long the students would persist before giving up.

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The participants who had been allowed to eat the chocolate treats worked on the puzzle for an average of 20 minutes. The radish eaters didn’t last nearly this long. On average they gave up after only 8 minutes.

Thus, those people who had to resist the confectionary and eat the plain vegetables could not engage in a second demanding task. Their willpower was already drained and they were too tired.

Interpretation Of The Results

For most of history it was commonly believed that willpower is a virtue that you either possess or lack. This however, is not the case as some days we have more willpower to, say for example do a good job at work.

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The central finding of this study was a breakthrough.

It was learnt that: “self-control is a general strength that’s used across different sorts of tasks  — and it could be depleted. This proved that self-regulation is not a skill to be mastered or a rote function that can be performed with little consequence. It’s like using a muscle: After exercising it, it loses its strength, gets fatigued, and becomes ineffectual, at least in the short-term.”

In other words, willpower isn’t a skill at all. It is actually more like a muscle. And like other muscles in the body, willpower gets exhausted from overuse.

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How To Improve Your Willpower

The good news is that willpower can be strengthened with practice.

In his article Colin Robertson writes: “The key is to focus on simply taking it one goal at a time. When you focus on one goal at a time, you actually strengthen your willpower!”

If we try to do too much, like, for example go on a diet and try to focus intensely on our work we end up depleting our willpower. We are like the radish eaters we took too much on ourselves and ended up getting fatigued.

It is like going to the gym and trying to bench press an enormous weight; you will end up failing. If, however, you start slowly with a smaller weight you can gradually build up muscle strength and in the end you will be bench pressing heavy weights.

Summation

So next time you want to focus on a task or avoid temptation try starting small. Give yourself bit size manageable goals and by achieving them over time you will strengthen your willpower and in the end you will have the power to accomplish more.

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on January 21, 2020

How to Motivate People Around You and Inspire Them

How to Motivate People Around You and Inspire Them

If I was a super hero I’d want my super power to be the ability to motivate everyone around me. Think of how many problems you could solve just by being able to motivate people towards their goals. You wouldn’t be frustrated by lazy co-workers. You wouldn’t be mad at your partner for wasting the weekend in front of the TV. Also, the more people around you are motivated toward their dreams, the more you can capitalize off their successes.

Being able to motivate people is key to your success at work, at home, and in the future because no one can achieve anything alone. We all need the help of others.

So, how to motivate people? Here are 7 ways to motivate others even you can do.

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1. Listen

Most people start out trying to motivate someone by giving them a lengthy speech, but this rarely works because motivation has to start inside others. The best way to motivate others is to start by listening to what they want to do. Find out what the person’s goals and dreams are. If it’s something you want to encourage, then continue through these steps.

2. Ask Open-Ended Questions

Open-ended questions are the best way to figure out what someone’s dreams are. If you can’t think of anything to ask, start with, “What have you always wanted to do?”

“Why do you want to do that?”

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“What makes you so excited about it?”

“How long has that been your dream?”

You need this information the help you with the following steps.

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3. Encourage

This is the most important step, because starting a dream is scary. People are so scared they will fail or look stupid, many never try to reach their goals, so this is where you come in. You must encourage them. Say things like, “I think you will be great at that.” Better yet, say, “I think your skills in X will help you succeed.” For example if you have a friend who wants to own a pet store, say, “You are so great with animals, I think you will be excellent at running a pet store.”

4. Ask About What the First Step Will Be

After you’ve encouraged them, find how they will start. If they don’t know, you can make suggestions, but it’s better to let the person figure out the first step themselves so they can be committed to the process.

5. Dream

This is the most fun step, because you can dream about success. Say things like, “Wouldn’t it be cool if your business took off, and you didn’t have to work at that job you hate?” By allowing others to dream, you solidify the motivation in place and connect their dreams to a future reality.

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6. Ask How You Can Help

Most of the time, others won’t need anything from you, but it’s always good to offer. Just letting the person know you’re there will help motivate them to start. And, who knows, maybe your skills can help.

7. Follow Up

Periodically, over the course of the next year, ask them how their goal is going. This way you can find out what progress has been made. You may need to do the seven steps again, or they may need motivation in another area of their life.

Final Thoughts

By following these seven steps, you’ll be able to encourage the people around you to achieve their dreams and goals. In return, you’ll be more passionate about getting to your goals, you’ll be surrounded by successful people, and others will want to help you reach your dreams …

Oh, and you’ll become a motivational super hero. Time to get a cape!

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Featured photo credit: Thought Catalog via unsplash.com

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