When trying to change, it’s a mistake to rely on willpower alone. This is partly because willpower or self-control becomes depleted with repetitive use. In other words, self-control is like a muscle: If it’s overused, it gets fatigued. If you don’t rest it or replenish its reserves, you risk self-control burnout. Fortunately, scientists are discovering which strategies really work to boost willpower and put an end to bad habits – and which don’t. In many cases, the best strategies involve minor tweaks to your usual behavior.
Choose the right words.
Saying “I don’t” rather than “I can’t” can make it easier to resist temptation and stick to your planned behavior, ...For example, if you are swearing off desserts and somebody offers you a chocolate sundae, say, “I don’t eat sweets,” rather than “I can’t eat sweets.” This works because the phrase “I can’t” signals deprivation or a sense of loss from having to give up something you want – By contrast, saying “I don’t” signals self-empowerment and determination, which makes the refusal strategy more effective, ...
Envision a Role Model.
“When you need a little extra willpower, bring a role model to mind,” and ask yourself what that person would do. For some people, envisioning what their mother or father would think about their loss of willpower is an effective way to stay on the straight and narrow.
Engage in mini workouts.
Brief bouts of exercise may boost blood flow to the pre-frontal areas of the brain, which are responsible for executive functions such as planning and controlling inhibitions. Consider this yet another good reason to take a brisk 10-minute walk when temptation comes calling.
Commit to a small, consistent act of self-control.
Like a muscle that gets stronger with the right kind of training, sticking with a single behavior that involves self-control – whether it’s improving your posture or foregoing your afternoon sweet treat – can improve overall willpower, McGonigal says.
“While these small self-control exercises may seem inconsequential, they appear to improve the willpower challenges we care about most, including focusing at work, taking good care of our health, resisting temptation, and feeling more in control of our emotions.”
Practice “mindfulness meditation.”
This form of meditation involves developing a conscious awareness and acceptance of living in the present moment – often by focusing on your breathing – while letting your mind roam free. Besides being relaxing, it turns out that a brief period of mindfulness meditation can counteract the depletion of self-control that comes from exerting self-control, In other words, mindfulness meditation can replenish your self-control after it’s been drained.
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Posted By: Jen Fad
Tuesday, December 31st 2013 at 4:05PM
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