5 simple ways to develop willpower

Very often people who have achieved something, do not differ intelligence or talent, and willpower. The ability to concentrate on the task and resist distractions, perseverance and overcoming difficulties - all the necessary conditions for success. Unfortunately, not all generously endowed with willpower. Fortunately, this can be corrected.

Studies have shown that strength of will similar to the muscular strength: it decreases during intensive use. Psychologist Robert Baumeister (Robert Baumeister) wound up volunteers in a room filled with the aroma of fresh baking, and offered them two cups: one was a radish, and the other - a chocolate chip cookie. One group was asked to eat only vegetables and the other allowed to try and cookies.

After that, all volunteers to solve complex puzzles. People who eat only radishes, gave up an average of 8 minutes, and those who himself to eating sweets, spent 20 minutes trying.

Baumeister has suggested that we have some stock of internal forces. The volunteers from the first group spent part of it on to refuse cookies, and is not enough to solve the puzzles of perseverance. But in this case, is it possible to somehow increase this stock? Psychologists say that it is possible. To develop the willpower, we need to improve the ability to

1. Do something else

Habitual actions we perform on the machine, so we save time and effort. But now we need something else. The need to concentrate on the executable can be a good exercise willpower. The simplest example - try to brush your teeth with your left hand. You have to exert mind control the movements of the hand.

Examples of things that can be done differently, are numerous: first put on the left, and then right leg, move furniture, tie the laces on another node, change the routes of their trips... All these actions, even the most senseless, form new neural connections in the brain, and this stimulates the lateral thinking.

2. take the challenge

A great way to develop strength of will - make a commitment to do something important and necessary for some time, but not very pleasant. You can start with a simple: within 30 days of each morning gently obscure his bed, or wash with cold water, or make notes in a diary. More difficult tasks: morning exercise, running regular, healthy diet.

Perhaps you have already tried to make something out of it and nothing happened. But now you need to survive all 30 days (and can choose a shorter period). At this time, you probably have enough. The main thing - no excuses, and excuses, you're not only doing exercises, but also train your willpower!

3. Pay attention to the internal dialogue

To control emotions, Especially in stressful situations, it is difficult. Master this art is not that at all. To start, pay attention to what you say to yourself when confronted with negative emotions. Say "Stop!", Take a break, recognize their negative feelings, call them and try to turn the internal dialogue in a positive manner.

4. Focus on something one

I am sure that you have a lot of goals and desires, but you need to choose. Proverb about two birds with applicable willpower: your persistence may not be enough for a few areas. In addition, numerous studies have shown that multitasking harms productivity. Try to focus only on one task and move on to another, until you decide it. It is equally important to eliminate all distractions: phone, empty talk, non-urgent e-mails and so on.

You are stronger than you think and can do more than you expect from yourself.

Christopher McDougall (Christopher McDougall), «Born to Run"

5. Be consistent

Train strength of will - a lot of small victories that eventually lead to the desired result. This happens immediately, but the effect accumulates as snow in the mountains.

Australian scientists Oaten Megan (Megan Oaten) and Ken Chang (Ken Cheng) asked volunteers to carefully monitor any area of ​​life. In one case, it was the finance, in the other - learning, in the third - physical activity. Those who coped with the task, improved their performance not only in the monitoring area: they have become less distracted by performing complex tasks, there are more healthy food and consume less alcohol. That is self-acquired skills to help them to change life in general.

These five ways to develop strength of will are available to everyone. What kind of techniques used or are using you until now?