How to develop and strengthen willpower

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Ten important lessons from Willpower by Roy Baumeister and John Tierney that will help even the most lazy people.

John Tierney Journalist for The New York Times, author of a column on scientific discoveries.

1. Know your limit

Your reserves of willpower are limited. Everything that happens to you during the day takes away your energy and eats up this supply. Even if you are wasting your willpower on boring and pointless (enduring a boring meeting or suppressing urge to go to the bathroom) things, hypothetical solutions, or fighting temptation.

The more decisions you make, the harder it is for you to do it.

Therefore, you need to understand how much strength you have in reserve, and first of all spend it on important matters and decisions.

2. Watch for symptoms

Feelings of exhaustion manifest themselves in different ways for each person. But the result is always the same: you get upset and do things that you will later regret. To avoid this, think about the long-term consequences.

When you feel that your strength is running out, urgently make up for the lack of glucose: eat something, rest for half an hour. You will feel much better after that.

3. Choose your battlefield deliberately

Think about your life prospects. Are you really where you want to be, or is there something that could be improved? Of course, you don't need to think about it every day, but if you do it at least once a year on your birthday, that's good. Set achievable goals for yourself. For example, if you are not ready to permanently quit smoking, limit yourself to two cigarettes a day.

4. Make a to-do list

According to the well-known Zeigarnik effect, small unfinished business loads your head and wastes brain resources. The more often you put off doing them, the more they worry you. Just write all the things on the list (or better, indicate a specific date when you will take on them), and they will no longer bother you.

5. Beware of planning mistakes

Can you remember the news about a building that was built six months ahead of schedule? Of course no. But delivery delays are in the order of things. This is an example of erroneous planning.

Never put an optimistic deadline on anything you want to do.

Think back to your past experience, ask a knowledgeable person to evaluate the timing, and set aside sufficient time to work.

6. Don't forget basic things

When we spend all our energy on the most important goal, be it passing an exam or starting a new project, we tend to postpone mundane activities like washing our hair or cleaning the house. But keeping order in and around life is a proven way to build self-control. You may not care about an unmade bed or a mess on the table, but this situation does not affect your subconscious mind in the best way.

7. Procrastinate positively

Procrastination isn't always a bad thing. Put things off until later when you want to get rid of bad habits. Do not eat the cake as soon as you feel like it, but promise yourself to do it later. Delayed rejection easily turns into a complete rejection of temptation.

8. Do nothing

There is a proven method called the "void alternative." If you do not have the strength and desire to work, do not do anything. You can look out the window or just sit in a chair. But don't read books, don't watch YouTube videos, don't order food from a nearby cafe. Either work or nothing. Trust me, you will quickly want to do something useful just out of boredom.

9. Observe

An essential part of any plan is tracking results. If you want to lose weight and weigh yourself every day, that's good. But it's even better if you write down your results. This will help you make more realistic long-term plans for the future.

ten. Reward yourself

When you set a goal for yourself, think about how you will reward yourself for achieving it. Willpower needs not only to be controlled by self-restraint, but also to be encouraged. Reward yourself regularly for taking intermediate steps towards your goal. The more significant the achieved result, the greater the reward.

The quality that unites all successful people is the ability not to give up halfway. But if you are lacking in your supply of inner strength, learn to control your emotions, thoughts, impulses, and efficiency. The main idea of the book "Willpower" is that everyone is able to resist temptations.

"Strength of will. Take control of your life ", John Tierney, Roy Baumeister