Our health, professional success, financial status, and relationships with other people depend on willpower — this is a well-known fact. It is the self-control that allows us to do things that are boring, difficult, or stressful, but important, such as staying on the treadmill despite being tired. Due to the ability to control ourselves, we do not follow all impulses and desires indiscriminately.
Keep track of solutions
To improve self-control, you need to start tracking decisions related to your will test. Some of them are quite transparent, for example: "do I go to the gym after work?"Others may be less obvious, and it will be necessary to consider their consequences. Let's say you brought a gym bag so you didn't have to go home.
Note when you are most likely to be tempted. Pay attention to what you feel and say to yourself when your will is put to the test, including when you postpone things for later or reach for another piece of cake. Analyze which choices match your goals and which ones contradict them.
It turns out that self-control can be weakened by lack of sleep, fatigue, poor diet, sedentary lifestyle, and many other factors that drain your strength or support your chronic stress response. Scientific research suggests that if you are determined to take your greatest challenges seriously, you need to take better care of yourself.
Do not" relax " on the couch in front of the TV or with a glass of wine for a hearty dinner. Instead, lie on your back and slightly lift your legs, placing a pillow under your knees (or take another comfortable position). Close your eyes and take a few deep breaths. Stay like this for 5-10 minutes, enjoy the fact that you are not doing anything.
Daily five-minute training sessions are enough for a positive effect. No matter where you start, everything is fine. Work in the garden, walk, dance, do yoga or team sports, swim, play with children or Pets — even cleaning the apartment, a short walk and a shopping trip count as an exercise.
Self-control can be "pumped up" if you train regularly. But you should start small, otherwise, you risk bringing yourself to strong-willed exhaustion. Try taking small steps that you usually skip without noticing.