5 tips to improve your willpower.pdf

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Exercising willpower for a prolongedperiod of time is something we all wish we could

accomplish. Whether we want to kick a bad habit or master self-discipline, willpower is a

tool that many of us struggle with.

Many assume that willpower is a gift that only some people are born with, but recent

research suggests that willpower is something that can be cultivated and exercised.

Learning how to leverage your willpower can allow you to tackle daunting tasks youd

otherwiseprefer to avoid.

Here are five tips to break the impasse that blocks your concentrationand fully utilize your

willpower.

1. Conquer Difficult Tasks First

Ask yourself how often you save the most difficult task for last. People d efer unpleasant or

difficult decisions because theres an immediate reward in doing so. Difficult tasks naturally

impose stress upon us, so when we evade the hard stuff in favor of addressing simple tasks,

that stress is immediately lifted.

But this often brings about more issues down the line.

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5 Tips to Improve Your Willpower

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In a 2011 study ( http://www.pnas.org/content/108/17/6889.full.pdf) on parole decisions,

researchersfrom the National Academy of Sciences (http://www.nasonline.org/) found

that the likelihood of a favorable ruling is greaterat the very beginning of the workday or

after a food break than later in the sequence of cases. In other words, as the day wears you

down, you make worse decisions because of the energy lost on earlier tasks.

So instead of using the most productivepart of the day to tackle simple tasks, train yourself

to deal with the larger, more laborious responsibilities first. You may be surprised at how

much easier it is to deal with larger projects when you have the proper amount of energy to

tackle them. This also applies to conquering the most important tasks first, which often go

hand in hand with the most difficult.

2. Minimize Your ChoicesThink of the number of choices you have to make throughout your day. As the day rolls on ,

you lose mental energy, and each decision becomes more and more difficult to make. As the

required amount of energy to make a decision increases, we begin to cut corners, jump the

gun and eventually stop caring in order to preserve that energy.

So instead of tryingto stretch your energy thin in dealing with a number of smaller, less

important tasks, place your focus on fewer, more important ones. With fewer choices, you

make better decisions. With better decisions, you produce better results.

If possible, prioritize the choices you have to make in a given day, and eliminate the ones

that arent as important. If you have the resources to delegate

(http://www.docstoc.com/article/164366484/The-Dangers-of-Micromanaging-When-to-

Delegate) the less critical matters to others, use them.

The idea of eliminating choices can be applied to your personallife as well. For example, if

you leave email alerts turned on, you have a choice about whether or not to immediately

follow up with an alert. If you get 30 emails a day, thats 30 alerts. You could check each

one, expending energy on each alert. But if you turn off those alerts, and limit yourself to

only checking your emails every hour during the workday, you reduce your email checks

from 30 to eight.

3. Stick to a Plan Through Self-Affirmation

According to a 2009 study

(http://www.researchgate.net/profile/Varda_Liberman/publication/51189979_Affirmation_acknowledgment_of_in-

group_responsibility_group-

based_guilt_and_support_for_reparative_measures/links/09e415108dd9fe216f000000)

by the American Psychological Association (http://www.apa.org/), self-affirmation holdspromise as a mental strategy that reduces the likelihood of self-control failure.

Self-control is the key ingredientin sticking to a plan, so dont put yourself down by saying

I cant do this. Instead, say, I dont want or need to do things that get in the way of

completing this task.

This is self-affirmation. By training your b rain to stick to a plan despite distractions or

speed bumps, you are exercising willpower.

4. Always Remember Your Long-Term Goals

Weve all heard and said, Ill start my diet tomorrow. The reason why humans settle on

tomorrow is most commonly due to mental fatigue, which leads us to choosing the easy

way out. We dont do this just for losing weight. We do this for many things that we should

never put off.

Since the possibility of getting fired is a stronger motivator than gaining a few pounds, its

easier to ignore personal goals than p rofessional ones. As a result, we often sideline our

own individual desires and goals in favor of focusing on work duties.

So why dont you attach a motivator to your personal goals?

Do so by p lacing reminders throughout your daily routine. You could tape a dollar bill to

the outside of your wallet to remind yourself of the money you need to save for that family

vacation. You could even set calendar alerts labeled For my family, or upload a family

photo as your computer wallpaper to always keep your source of motivation in front of

you.

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Not only will these reminders keep you from making impulsive decisions that distract you

from your goals, but they will also free your mind and body of those d istractions. With this

newfound freedom, you can apply your willpower to bigger and better things.

5. Meditate

Meditation has been linked (http://scopeblog.stanford.edu/2011/12/29/a-conversation-

about-the-science-of-willpower/) to increasing the brains willpower reserve. It can be as

simple as doing breathing exercises (http://healthland.time.com/2012/10/08/6-breathing-

exercises-to-relax-in-10-minutes-or-less/) that take less than 10 minutes to perform. You

can do these while your morning coffee is brewing, while your kids are taking a nap or

during your lunch break. You can even meditate at work

(http://www.docstoc.com/article/170075870/The-Sublime-Benefits-of-Meditation-for-Business). If you have the time and desire to do more than 10 minutes of meditation, it may

improve your willpower even more.

Kelly McGonigal, a health psychologist and lecturer at Stanford University, suggests that

brain changes have been o bserved (http://kellymcgonigal.com/2011/09/18/article-this-is-

your-brain-on-meditation/) after only eight weeks of brief daily meditation. Additionally,

meditation can enhance attention and focus, as well as self-awareness and stress

management. The same benefits can also come from physical exercise. So if you do both,

you should notice your willpower improve.

Some other quick tips to help improve your willpower include:

Eat healthy and frequently.

Get more sleep.

Make choices today that you know will make tomorrow better.

Smarter decision-making and exercising your willpower will not only help you meet your

goals, but it will also make the sensation of achieving your goals more fulfilling and

worthwhile. Again, willpower isnt something youre born with; like a small business, its

something you must work on every day to grow and make better.

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10 comments

Haile Abraha GebremichaelAddis Ababa University

very fantastic. I have got knowledge that can make strong. You are always helpful. Thank YouHaile Abraha.

Reply Like 18 hours ago

Ngqondo Blekiwe CLOat Wezan Building & Civil Construction

From experience I agree with this article and would advise people to try it out.


Patricio Lawaguey Head Ministerat Head Minister-God of Peace Com munity Mission Church,

Inc.

thank you very much for this article, very helpful to me

ReplyLike14 hours ago

Elesi Ketedromo Manager Sector Engagementat Ministry of Youth and Sports

Wonderful tips. More of this please.

ReplyLikeYesterday at 1:48pm

IbrahimHassan University of Jos

good for thestudent and for the scholar

ReplyLikeYesterday at 11:51am

DevakumarChakravarthi Nainar Jain Indian Agricultural Research Institute

Very use ful finger-tips

ReplyLikeYesterday at 10:56am

Dawson Rubuye UDBS

Terrific!ReplyLike15 hours ago

Elmer D. Watson Battle Ground High School

We all need more of this!

Reply Like Yesterdayat 12:51pm

Mkingama Adolph Kapinga University of Reading

good article

Reply Like Yesterdayat 1:35pm

Magi Mitova Works at

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