How To Increase Your Willpower
Willpower And How You Can Increase It
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According to most psychological scientists, willpower can be defined as:
1.)A limited resource capable of being depleted
2.)The ability to employ a “cool” cognitive system of behaviour rather than a “hot” emotional system
3.)The ability to delay gratification, resisting short-term temptations in order to meet long-term goals
Willpower is the most important factor, for you to achieve your goals, create habits and stick to them. Understanding how to achieve unlimited willpower, can help you avoid short term temptations, that give you instant dopamine rush, and may take away your focus from the most important tasks.
1. Learn how to manage stress, and expand your comfort zone.
Best way to deplete your willpower is to have chronic stress.
Therefore this is the first and probably the most important step, because we need to manage our stress levels. Being under high levels of stress means that, our body’s energy is used up in acting instinctively and making bad decisions based on short-term outcomes. Our prefrontal cortex loses out in the battle for our energy, when high-stress is involved.
Stress = Cravings
Scientists have shown that stress, including negative emotions like anger, sadness, self-doubt and anxiety-shifts brain into a reward seeking state to relieve that stress.
With low effectiveness strategy like binge-eating, watching TV, drinking, surfing the internet, you are falling in a trap and your brain is releasing dopamine, and relying on the promise of quick reward. The problem in this, is that, this is really ineffective solution which doesn’t help for more than few minutes, before you go back to the stressed state.
Therefore you need to rely on something that will actually help you long-term throughout your day.
The high effectiveness stress relievers like exercise, meditation, going for a walk, will boost your mood-enhancing brain chemicals like serotonin and GABA, as well as the feel-good hormone oxytocin.
2. Focus on the few not the many
If you want to get the most out of your willpower you should focus on few things that you write down and follow closely. This will decrease your stress as well because you won't multitask, keeping your work simple and even boring. But you need that because from the boring stuff comes ideas and creativity.
Laser beam focus is the #1 trait for all the successful people around all categories of life, business, sports and entertainment. But focusing is the hardest thing in 2023 as well, with all the social media, instant information,
instant dopamine boosts, instant connections, instant messages, and never ending information, that honestly, you should just ignore.
3**. Get more sleep to help your brain manage energy better**
Getting enough sleep makes a big difference to how efficiently our prefrontal cortex works:
Sleep deprivation (even just getting less than six hours a night) is a kind of chronic stress, that impairs how the body and brain use energy. The prefrontal cortex is especially hard hit and it loses control over the regions of the brain that create cravings and the stress response.
When the sleep-deprived catch a better night’s sleep, their brain scans no longer show signs of prefrontal cortex impairment.
4**. Meditate (for as little as 8 weeks)**
Meditation has also been linked to increasing the reserve of willpower we have available, as well as improving attention, focus, stress management and self-awareness.
Meditation is actually the only “quick fix”, “fast results solution”
And it doesn’t take a lifetime of practice — brain changes have been observed after only eight weeks of brief daily meditation training. This means you can literally change your brain for better in 2 months just meditating 15 - 20 minutes daily.
Meditation also helps for the high achievers because psychologists and therapists most likely won't advice you to work harder than 99% of people. Meditation in that sense will help you and it has been effective even before the western psychology ideas existed.
5. Your Future Self
This is one of the most fascinating studies I have ever read:
When we are asked to think about ourselves, certain parts of our brain light up.
When we are asked to think about our future selves, different areas of our brain light up. **
Which areas?
The same areas we use to think about other people.
In other words, we treat our future selves like another person.
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