How to develop the will power to keep up even more
Motivation / / December 19, 2019
Let us remember what was discussed in the previous article about willpower. As we already know, it is amenable to training, though at first the process seems to us absolutely unreal. But I know from experience that this is not so. Willpower indeed, like a muscle, with due attention to himself begins to grow steadily, rather, to accumulate, if milliamps in the battery.
Let us return to those already given us the power of the will of the definition: it is a person's ability to cope successfully with the tasks to decide for himself to be something or not. The strong-willed person, usually with a high level of intrinsic motivation, will defend its decisions, even stumbled on a serious disagreement with his own position at the opponent. In contrast, weak-willed person psychologically easier to quickly surrender to the winner.
For whatever aspect of life, we were taken seriously either, whether it is healthy food, productivity, or increase the speed of writing, we first have to enter into the internal struggle with himself. And this, as you know, is our most dangerous enemy. In light of prior knowledge, sum up: going contrary to their own desires, we gradually spend our reserves of willpower.
Through the power of the will, we can focus on priority matters, and work without distraction almost anything, as long as the job is done.
Technically willpower plays mainly a supporting role in most of our major life scenarios, but it also is the main component of success.
So, if you take a force of will as a muscle, which can and should exercise regularly, it becomes more powerful and allows us to deal with really important for our life goals.
Sufferers or fortunately, our lives went in and become an integral part of its smart phones, fast food and social networksWithout which some of us (oh, horror!) Will not live quietly. All anything, but that's just these things quickly, hour after hour and day after day, weaken our ability to fight for a place under the sun.
Therefore, when we really need to gather my thoughts and get into a fist, to begin work on a new project, learn JavaScript, and can be, and again to lose weight kilo for three to four, comes to us the sad realization of the fact: the forces already not the ...
Do not rush to get upset: the road by walking.
How to get rid of the doubt, hinder our self
1. Eat a healthy diet
Our brain - one of the most important vital organs, associated with proper operation of the whole organism.
If you treat your body like a trash can, you can not even dream about what your brain will give you clarity and freshness of thought.
By the way, and will power from this, too, it will weaken, so that the solutions you will be given more difficult.
In the vastness of the web you can find a lot of information on how eat right. Moreover, it is "quite a few" growing in size the speed of light, so fast that the highlight is no doubt valuable knowledge becomes very difficult, if not impossible at all.
As for food, then in this article I will provide recommendations to the notorious American writer and apologist productivity Timothy Ferris (Timothy Ferris). Ferris advise possible, to avoid eating foods high in carbohydrates, such as bread and some types of pasta, and all kinds of fried food during the day, preferring healthy snack.
In this part of each such lunch must include food containing protein (without egg yolk, chicken breast or boiled turkey), legumes (lentils, beans) and, of course, vegetables (spinach, asparagus, peas and typical summer salad).
Also, do not forget that man is 90% water, so drink more. But this does not in any case should not be sweet drinks and alcohol.
And finally, take vitamins and essential supplements: calcium, magnesium, alpha-lipoic acid and an extract of green tea leaves.
2. Engage in physical activity
Let us again remember people's wisdom: a healthy body - healthy mind. Ideally, you should be able to periodically work from a standing position during the day, and give at least a minute what to stretch their legs.
Not necessarily to join the club in sport triathlon (although it is a good idea) or powerlifting, to become strong physically. But to be more active and to expose your body to be moderate loads each.
Accustomed to use the elevator? Start practicing hiking ascents and descents. Get home for the transport? Find a way to finish work early to take a walk.
These simple steps will help you burn more calories eaten and you will add vitality.
If you are writing text, you will be surprised how much easier I think after a good walk. Yes, Steve Jobs was right about the obvious good walk.
3. get enough sleep
Let's face it: be proud at how little you sleep and how much at the same time have time, it is no longer fashionable. Lack of sleep, that is, sleep duration of less than seven to eight hours a day, results to the fact that our brain starts to work half-heartedly, as if you miss a glass or two of something intoxicating. And it will agree, is not very strong-willed, right? In addition, a direct route to neurasthenia.
And then there are the data that led to the conclusion that people who sleep less than they need, and have a lower income. So it goes!
Therefore be responsible. At least an hour before going to bed turn off the mobile, close the laptop, take vitamins and get ready to sleep properly. I hope you understand that the lack of a TV in your bedroom - a prerequisite for healthy sleep. Even if you manage to sleep, productivity will be higher.
4. meditate
Meditation It teaches us to focus on some specific process in the body, such as breathing or heartbeat. The point is that sitting in silence and focus on something like breathing, we can not help accustom your body and mind act together, coaching ability to focus when we need it, regardless of any distractions around.
At first I reacted skeptically to this position, but it really works. Now I have made it a rule to meditate for 10-15 minutes every morning after I wake up. If you have no idea how to do it right, try downloading apps created just for this purpose: Calm or Headspace.
Price: Free
Price: Free
Price: Free
Price: Free
But do not hurry. Just have enough willpower.
Learn how to not rely around one only willpower
If you want to successfully continue to work on their personal development, learn to use will power sparingly. Otherwise, at the right time its reserves may not be sufficient to achieve any great purpose.
So, our next stage of work on a monitoring exercise will use your internal resources that we need to perform both routine and episodic, so to speak, spontaneous problems character.
1. From parts to the whole
What's the idea? It's simple: conditionally divide some big task into a set of smaller subtasks, perform each of which individually do not make much effort for you in a single point in time. Why is it important? We explain. The worst enemy of willpower - it's a big problem, which appeared on the horizon, like a Dragon of the ancient Russian epics, closing a sun.
Scary? So it is, we are often afraid of the volume of the work. This happens for purely psychological reasons, as they say, fear has big eyes. We must understand that to make, say, a million a month or two - an unrealistic task. However, by itself, this idea is very real, if you approach it with the mind and strive to monthly earnings, equal to about forty thousand, then to receive this sum will go approximately two of the year.
The essence of the purpose is the same, and we have not reached it yet, but the mind has become closer to her. Thus large undertaking projects and get a chance to become incarnate in life, rather than gathering dust on the "attic" of our heads for years to come. Teach yourself to think in this way: the more terrible goal that looms ahead, the more willpower you may need to pull away and begin to achieve it.
To sum up:
- Divide the "pie" of your goals for the eight or ten pieces of "chew" that will get you in the teeth.
- "Targeting" of time that will be spent on achieving results.
- Getting Started.
2. Get a its own habits
We know that our whole life is made up of little things, it would seem, is not so significant. But this is not the case: our habits, the actions that we do every day and from year to year, and shape our way of life. We - this is what we think, what we eat, what we read and with whom we communicate. In general, this is good news.
We are not accustomed to think of many things, the algorithm which performance rehearsed our body throughout our life. Agree to brush your teeth or take a shower, we do not study the detailed instructions - all well known and so. However, collecting ikeevsky dresser or fingering "asterisk" by bike, without detailed guidelines you risk to be busy for several hours in vain.
But people tend to accrete and not very useful habits. This can be a donut, eaten in the appendage to your dinner, or a habit translate Service every three minutes ahead to lie in bed. The more of these things, we do not hesitate We perform on the machine, the more we gain new habits.
And what if to accustom themselves to the right?
If everyone did so, he would have managed to put aside a lot of willpower. It is useful for a truly necessary and important actions, which can also be performed on the level of instinct. Convince yourself in thoughts that every morning will get up early to run in the park or practice yoga. When you get used to the idea, start to implement it, while this idea has not lost its relevance. As a result, if you can hold out for at least 20 days without giving slack and Philo, your brain will include morning run in the action list number one, and the supply of willpower will remain at the same sufficient level.
Thus, the algorithm:
- Determine what you want to achieve.
- Highlight list items that require willpower on your part.
- I think that could be turned into a habit.
3. Be on the positive
Life is not always easy and it seems to us full of joy, it happens that some events for a long time unsettling. The sad news is that the force will not benefit from it more resources for themselves. Why? Yes, because we are constantly thinking about the inherent problems, if they arise, scrolling in mind possible solutions. People regularly staying in a state of stress, prone to fleeting weakness of varying severity, from extra cup of coffee to a five-hour "spree" in shopping malls.
Therefore, we turn to a proven way to prove the effectiveness of which we will not have to.
Reflecting on our mortal existence in a positive manner, we significantly simplify your life and make it better.
There is a trick in store, the efficacy of which is confirmed by scientists minds. And now I'll tell you about it.
To add to the joy of life more, try every morning, opened his eyes after a nap, ask the following questions:
- What three things I can be happy to chat today in your life?
- What can make my day a truly happy?
- I'm used to take for granted?
- What is my personal benefits?
And I advise you to have something like a logbook to ask questions came in a really addictive. Ideally, take notes should be in the morning and before bedtime.
Now what?
So, if you already inspired, ready to get down to business and start volitional exercise, here are a few practical tips for a quick start:
- Try to understand what aspect of your life requires direct forceful intervention. This is overweight? Or unstable income? Maybe it's having trouble sleeping? The main thing, remember: do not grasp at everything at once.
- Meditate. At least for 10 minutes every morning.
- Go to bed an hour earlier than usual and do not fall asleep with a mobile phone in hand.
- Keep a log, making it a record of what might please you every morning.
- Ask yourself one big goal, dividing it into eight or ten achievable steps.
- Think about the daily activities will gradually strengthen your willpower.
Be consistent and show a little bit of perseverance, then everything will turn out.
Viam supervadet vadens!