6 Simple Tips To Train And Increase Your Willpower

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‘One more cigarette. One more bag of chips. One more beer in the pub. Today I don’t feel like exercising.’ You probably know the excuses.

Willpower and perseverance are of great importance for success in your work and in daily life.

Do you want to find out how you can increase your willpower?

Are you ready to say ‘yes’ when ‘yes’ is necessary and the same for ‘no’ and do you want to learn to set your boundaries?

Are you ready to train and increase your willpower? I would like to help you.

In this article I explain how you become stronger in choosing for yourself and choosing your healthy and successful version and as well how to Train And Increase Your Willpower.

In this article you will learn:

  • What willpower is.
  • How exactly willpower works.
  • How you are able to train willpower yourself.
  • What your prefrontal cortex has to do with willpower.
  • 6 Tips to train and increase your willpower.

What is willpower?

‘I will start my diet tomorrow. You want to start with it, but you know that tomorrow the temptation is too great to eat a snack.

You know full well that the choices you make are actually not good for you, but you don’t have the willpower or discipline to say; from today I will stop smoking, I will lose weight and I will choose a fresh start at work tomorrow and so I will not drink tonight.

You end up in a downward spiral and your willpower is not strong enough to start achieving your goal (losing weight) and taking away your frustration (being too fat).’

Willpower ensures that we can control our attention, emotions and desires. Now that sounds easier than you think.

Because how many times have you made an impulse purchase while you want to save and then convinced yourself ‘that it is allowed sometime’.

How many times have you resisted the craving for a snack and eaten an apple because you want to lose weight?

Maybe you paid your reminders late because you didn’t want to read the unread messages?

Everyone encounters temptations that you cannot resist and those temptations are different for everyone.

Dare to say no!

You must have heard someone say; ‘I don’t have a backbone’.

What they say between the lines is; “I can’t say ‘no’ because my stomach or heart says ‘yes’.”

So you would think, if you say ‘no’ you have no willpower, but nothing could be further from the truth. Multiple procrastinators, or couch potatoes, are constantly saying ‘no’.

Sometimes you just have to say ‘yes’ to move forward.

Willpower and discipline will take care of your to-do list for the day and help you resist temptations like; television shows, Netflix, Facebook and other distractions that keep you from achieving your goals.

For example, think about losing weight, drinking more water, sleeping on time or building up financial security.

All goals that require perseverance, discipline and willpower.

Do you want to get better at formulating goals and ensuring that you achieve your goals?

Then I have an article for you with which you can set goals and achieve them in life with 8 tips.

Would you like to know more about willpower and ensure that you become successful in choosing for yourself and learn how to make better choices?

Then it is important that you first understand how willpower works. I explain that to you below.

How does willpower work?

Willpower is a complicated process and some people can handle it better than others, but how does it come about?

Can you learn it or is it innate?

You can improve willpower and you do that by training it.

To start with this, it is first important that you understand how it works. Willpower and discipline are controlled in our brains. So here’s a short lesson about the brain!

We train our brains all our lives on certain habits and preferences.

We want to achieve instant gratification. As a result, our instincts will make a choice faster than we can imagine.

In prehistoric times, man needed this, because we needed reflexes and quick decisions to survive.

Today we also have this, but we don’t really need it anymore to survive, but it is a response to our need to be quickly satisfied.

Just think of that one cigarette, which is much more tempting for your ‘primordial brain’ than a run. Our bodies crave the nicotine, but have little sense in muscle pain.

You get the reward of the quick choice (a cigarette) very quickly (nicotine), go through life smoke-free (stop smoking)

This is only rewarded after weeks of not smoking and our body cannot immediately convert that vague reward (a healthy body) into concrete satisfaction in the future.

Why train your willpower?

Our willpower can lend a hand in making good decisions and breaking the pattern of bad choices. This is controlled from our brains.

The prefrontal cortex is a part of the brain that is located in the skull area near the forehead.

It is the part that helps us make decisions and regulate our behavior. Self-control, willpower and perseverance are thus regulated here.

Also making decisions, setting goals and impulse control are brain functions that take place in this brain region.

All these parts are necessary for willpower.

So you have to make sure that this part of your brain is in top condition so that you are able to use all these functions optimally during a decision-to-make.

Do you want to know how to train this part of the brain? Then it is important why training willpower works.

I would like to give you a metaphor that will help you understand better why it is important that you train willpower and not let it slip.

Willpower can be seen as a large muscle. When you have a strong muscle, you can lift much more and heavier than when you have an untrained muscle.

An example:

Suppose you have  a job  where you don’t like it.

To get through the time you are working there and continue to act normal to your colleagues, you must have strong willpower and discipline.

You have to inflate yourself, as it were, but at a certain point you can no longer inflate it.

You no longer have the strength to do this. The muscle is gone, the stretch is gone and the muscle is no longer strong. Your willpower has worked overtime and has worn off.

So you have to make sure that you no longer keep putting willpower in unrealistic goals and start focusing on new motivations and new realistic positive goals in life. How do you do this? I help you with 6 tips.

Tips to train your willpower

#1 Learn how to deal with stress

As I mentioned before, it is important that you take good care of your brain, especially your prefrontal cortex.

This part of the brain is sensitive to stress and can therefore greatly influence your choices and make you eat a bag of chips while you want to lose weight.

#2 SLEEP!

In addition to stress, too little sleep is also an important factor that can trigger your prefrontal cortex to make the wrong and quick choices.

Scientifically proven:

Fatigue  can make it more difficult to make the right choices. An interesting example comes from a  2010 study.

The study found that judges granted an average of one in three requests for parole. However, the statements showed a striking pattern.

The prisoners who appeared in court in the morning had a 65% chance of provisional release. For the prisoners who showed up late in the day, it was less than 10%.

Therefore, make important decisions in the morning, because then you will have more mental energy and willpower to think about them.

 

#3 Meditating helps you make better decisions

Mindfulness expert Andy Puddicombe explains the power of meditation and how it helps you enrich your life.

It strengthens your attention, concentration and therefore your willpower and focus.

#4 Make a concrete goal

Don’t tell yourself, I want to lose weight. New! Tell yourself I want to lose 10 kilos in 9 months.

Would you like to know more about how to formulate concrete goals? Read my article on goal setting.

#5 Use your willpower for one goal at a time

By focusing and keeping an eye on one goal, it is clearer and easier to achieve a goal.

Consider the example with the muscle.

If you overload a muscle, you will create an injury. This also applies to willpower. Don’t exhaust yourself, keep focus and take your rest.

Train And Increase Your Willpower

#6 Make the best choices for yourself and lets Train And Increase Your Willpower

Maybe you still need a handle after these tips, but you don’t want to put a lot of time and money into it.

I found something on that. I have written a free e-book for you ‘The Self-Confidence Secret’.

In this you will learn a method to control your bad habits and emotions.

This is the next step if you keep running into the same problems due to a lack of willpower.

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