Advertising
Advertising

10 Willpower Hacks to Help Achieve Your Goals

10 Willpower Hacks to Help Achieve Your Goals

“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi

“Willpower is essential to the accomplishment of anything worthwhile.” – Brian Tracy

“Just do it.” – Nike

The most important and satisfying things in life usually aren’t the easiest ones.

The good news: In today’s hyper-connected world, we have access to all the information we could want to help us achieve our future goals. We know what foods will make us healthier (would kale or quinoa be as popular without the internet and Dr. Oz? I think not). We can also estimate for ourselves the benefits of starting retirement savings early – and the implications for the lifestyles of our future selves (that boat at 65 means fewer vacations in your 20’s).

Advertising

We almost always know what we should do thanks to endless knowledge at our fingertips. But actually doing it is an entirely different kind of challenge. Most of us can relate to that feeling of inertia at the start of a big project, or the struggle to consistently make good, long-term choices for our health, or saving for the future. This mental tug-of-war we experience has evolutionary roots. While knowing this might bring comfort, it doesn’t help solve the problem at hand:

How can we flex our willpower to become better, faster, smarter, and stronger?

The bad news: you can’t Google your way out of this one.

Or can you? A fascinating body of research (much of which you can turn up online through popular press and academic articles) sheds light on how to hack your willpower for better, easier results in all areas of your life. The Willpower Instinct, a great book by Stanford prof Kelly McGonigal, provides a deep dive into these and more topics for anyone keenly interested.

Here’s the short version: we can make the most of our willpower through two types of hacks. First, there are ways to turbo boost your willpower. Second, there are ways to hack the system so you make the best use of whatever (sometimes infinitely modest) willpower you have.

Advertising

The following 10 tips draw on both of these toolkits.

1. Slow the heck down.

Most regrettable decisions (the splurge at the mall, the procrastination on the project, the snacks in the break room) happen when one part of our brain effectively hijacks the other. We go into automatic pilot (and unfortunately the pilot in question has a penchant for shoes, Facebook and cookies!). Researchers suggest that we can override this system by charging up the other. That is, slow down and focus on the moment at hand. Think about your breathing. Bring yourself back to this moment in time, feel the compulsion but don’t act on it yet. Try telling yourself, “If this feeling is still just as uncomfortable in 10 minutes, I’ll act on it.” Take a little time to be mindful – then make your decision.

2. Dream of ‘done.’

Imagine yourself handing in the big project, soaking up the appreciation from your colleagues or boss. Or crossing the finish line for the half-marathon you’ve always wanted to run. The rush, the aliveness, the wind on your face, the medal …

That’s a lot more fun and motivating to think about than how much work it is to get out of bed for your long, Sunday morning run!

Re-orient your brain by summoning more motivating feelings than just “not running this morning is more enjoyable than running this morning.” If your goals are meaningful, this will help.

Advertising

3. Make your toughest choices first.

Scientists have found that willpower is like a full bathtub that’s drained throughout the day. So, why not start your toughest challenges when you have a full reserve? Get that project started or fit that workout in before you even check your email or have breakfast. Bonus: the high you’ll get from crossing off your hardest ‘to-do’ will help you sail through the rest of your day.

4. Progress = commitment, not a license to backslide.

A lot of times people will ‘cheat’ right after taking positive steps towards their goals. (A common version of this trap is, “I worked out three days in a row, so I deserve this cookie.”) Most of us can relate to this thinking – but it’s totally irrational! We’ll often trick ourselves into setbacks because we think we deserve them, even if we don’t really want them and deep down we know they’ll work against us in the long-run.

How can you counteract this effect? Research finds that if you use your positive streak to recommit (“If I worked out three days this week, I must be really committed to my health and fitness goal!”) rather than an excuse for wiggle room, we don’t take the same cheat options. Cool, right?

5. Meditate.

Meditation is an expressway to better willpower. Bringing your attention to your breathing for 15 minutes, or even five, flexes your willpower muscles by applying discipline to your thinking. It does this by working two mental ‘muscle groups’: first, the set of muscles that notice when your attention is drifting, and second, the set of muscles that bring you back to your task at hand. Over time, even small amounts of meditation will help you build the discipline to easily do what was once hard – like pushing through a long stretch at work.

6. Set mini-goals.

Which seems more doable: committing to three 20 minute runs this week or a half-marathon? Mini-goals are brilliant because they’re easier to achieve and boost your commitment to continuing. When we size them up, we see them as achievable rather than daunting. Each time you succeed at one, it boosts your sense of efficacy and personal integrity: not only are you capable of doing what you set out to do, but you followed through on it. Nice.

Advertising

The beauty of mini-goals is that over time, mini-goals – and the momentum you’ve built by doing them – can quickly turn into super-goals. So that half marathon might be more likely to happen, and sooner and more easily than you think!

7. Eat.

Low blood sugar decreases your ability to make tough decisions. If you’re running on empty physically, you’ll also be running on empty mentally. (Yes, this one’s somewhat ironic if your goal involves changing food patterns – but even so, letting your blood sugar drop too far will only sabotage you over time.)

8. Sleep.

Research shows people who don’t get enough sleep have a tough time exercising their willpower. Sleep is critical for a healthy brain – along with just about everything else. So to optimize your willpower muscle, make sure you’re catching your zzz’s.

9. Nix the self-sabotage.

Making yourself feel bad hurts, rather than helps, your willpower efforts. Researchers have found that compassion is a far better strategy than tough love – telling yourself “It’s OK, everyone has setbacks sometimes,” will help you bounce back more quickly than negative self-talk.

10. Take the first hard step.

As a new behavior becomes a habit, it is more natural. You have to use less and less willpower to ‘make it so.’ When you’re starting a new pattern that feels hard, remind yourself that the first steps are truly the hardest. It will probably never feel harder than it does in those first few choices. In the case of repeated behaviors, like exercise or saving money, it takes weeks for new habits to take hold. By that point, the habit will be so ingrained, you’d have to try hard not to do it.

Featured photo credit: GLady via pixabay.com

More by this author

7 Ways to Find Happiness Instantly Procrastinating 5 Times Procrastinating Can Make You More Productive Willpower cupcake 10 Willpower Hacks to Help Achieve Your Goals Success Coach Yourself to Success in 5 Steps 10 Ways Helping Others Will Improve Your Life

Trending in Productivity

1 8 Ways to Train Your Brain to Learn Faster and Remember More 2 How Exercising Makes You More Productive 3 10 Practical Ways to Drastically Improve Your Time Management Skills 4 15 Highly Successful People Who Failed On Their Way To Success 5 How to Memorize More and Faster Than Other People

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

Advertising

Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

Advertising

And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

Advertising

For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

Advertising

If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

Read Next