7 simple exercises for self-leveling

When it comes to the development of self-control, do not expect instant results. Regular practice and gradual progress - that will help to keep the results for a long time.

Day after day, your habits lead you in the right or wrong path. There is no neutral habits. You can move forward and develop self-discipline, or slowly destroy their ability to self-control.

Here are a few habits that seem insignificant, but in the case of long-term practices provide tremendous benefits.

1. Proceed despite the discomfort

Something from which you will benefit in the long term, initially quite difficult to perform. For example, when you just go on a healthy diet, you do not feel the best way, but in the long term abandonment of harmful food - it is very important for your body.

Remember: it is difficult only at the beginning. Your mind wants to stay in the comfort zone, but it was out of this area is helping to change lives for the better.

So any process that brings positive results. For example, to write an article and a stream of gratitude from readers, you will have to suffer over the name, five times to erase and re-write the beginning and walk a couple of kilometers of the room before you descend inspiration.

2. Define your goals high

So easy to sit on YouTube and revise funny video... At the same time you find! In any case, you have to prioritize and determine for themselves the most important lessons.

When you are full of doubts and your self-control level goes to zero, the understanding of what is truly important to you, can save the situation. Of course, even knowing about the importance of the project, you can start prokrastinirovatBut deep down inside you know that your business is more important than the moment of comfort that will provide you with procrastination.

Determine for yourself the most important goals in different areas of life: health, well-being, relationships.

If you love chocolate and set a goal to lose 5 kilograms of excess weight, then you know that a brief burst of dopamine from eating favorite sweets are not more important than your target.

Of course, this does not mean that you are protected from all their bad habits, just by defining goals for themselves. Remember that rapid changes will not, you will find a long process of work on oneself. But every time you remind yourself of the ultimate goal, you become a little easier to pursue it.

Since we're talking about food, here is a simple rule which is very easy to follow. However, it is just as easy to ignore.

3. Wait 5 minutes before something to eat

Or 10 minutes if you are really hungry. Nowadays, we are used to the instant gratification of our needs and desires. Remember how you get annoyed when you have to wait just 10 seconds before loading the inhibitory site.

When it comes to food, we often do not experience real hunger and emotional dependence or snacking dependence on sweets. So when you think you are hungry, in fact it could be a trick of the mind, to get some psychological satisfaction, which occurs during a meal time.

Control the amount of food consumed - this is a huge problem which becomes apparent when you stand on the scales. But when you want to eat something, it is not so obvious.

Waiting for 5-10 minutes will give you time to pull myself together and either completely refuse to eat, or eat as a result of a much smaller and more useful products. In addition, you will realize that a little discomfort is sometimes useful. A meal will seem even more tasty when you expect and want it.

4. Set the sleep schedule

Regularly fall asleep in one and the same time and lifting when you need to get up - it's a big problem for many people. Here you need to understand that the loss of control - a contagious thing.

If you lose control of one area of ​​your life, it also extends to other areas.

That is, if you slept late and woke the next day you can not be more likely to resist junk food, skip the workout in the gym and will procrastinate execution important project.

At night, you are likely to go through the pages on the Internet without any special purpose. And it does not end when you go to bed. The next day you continue to do a lot of useless things.

On the other hand, when you set yourself sleep schedule and stick to it strictly, your morning starts with the useful things - from what you have planned and what is really important.

The ability to take control of their desires when it is time to sleep, affects your reactions and behavior in the morning. If you have made the right choice, right action and waiting for you the next day.

5. Fill the bed immediately after getting up

This is one of the most important points to productivity during the day. Seriously. Such a simple action - bringing order to his bed - has a huge impact on productivity and self-control during the day.

If you refuel bed immediately after getting up, your mind is tuned to a working mood. Your brain receives the signal that the time for a sleep over and began a new working day.

If you go right out of bed at the computer to check your email, or in the kitchen, to seize a piece or two, it sets the tone for your day. If you prokrastiniruete such a simple task, such as cleaning the bed, it takes only a moment of time, other tasks on your list in the same way will be relegated for the sake of entertainment and minor classes.

6. Arrange workout is 7 minute

Most people do not intend to begin to engage in sports or fitness with the new year, the first day of any month, or at least Monday. Do not repeat the mistakes of others and begin to engage in a little today.

Train 7 minutes does not require any sportswear or equipment or going to the gym or at the stadium. You could not find an excuse for himself, but "do not want", but it does not help to soothe the conscience.

here here you can read the rules of this simple but intense workout. You probably will doubt whether to do it, whether from a 7-minute point? Maybe, then do not do it? It is your mind is trying to stay in the comfort zone, ignore the voice and start training.

7. Meditate for 5 minutes

Meditation for a reason - it's like to exercise muscles. It strengthens it and improves cognitive performance. And the more you meditate, the more self control you gain. And the ability to control your mind makes you simply unbeatable.

But to start, if you've never meditated? Try different applications like Headspace or Stop, Breathe & Think.

If you do not have enough motivation to start, read the book "Buddha, the brain and neuroscience of happiness"Mingyur Rinpoche (Mingyur Rinpoche). There, the report focuses on the different types of meditation and the benefits of this activity.

Start with 5 minutes a day - so much time there exists in any, even the very tight schedule. It is advisable to meditate at the same time, for example seven in the morning, immediately after waking up or just before going to bed.

Meditation teaches you to control your mind, which in turn will give you the strength for self-control. In addition, daily practice will help you to pump discipline.

How do you train your self-control?