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HowtoImproveYourWillpower

“Theonequalitywhichtsoneapartfromanother–thekeywhichliftsonetoevery

aspirationwhileothersarecaughtupinthemireofmediocrity–isnottalent,formal

education,norintellectualbrightness;lf-discipline,all

tit,eventhesimplestgoalcanemliketheimpossibledream.”

—TheodoreRoovelt,fromTheSkinnyonWillpowerbyJimRandel

Self-discipline,orwhatismorecommonlycalledwillpower,isanimportantcomponentinthe

traitsthatarerequiredtoachievelongtermgoalssuchashardwork,determination,and

rebeingwrappedupinatraitthatpsychologyrearchersarecalling

grit.

“InariesofprovocativenewstudiesattheUniversityofPennsylvania,rearchersfind

thatthegrittyaremorelikelytoachievesuccessinschool,workandotherpursuits—perhaps

becautheirpassionandcommitmenthelpthemenduretheinevitabletbacksthatoccurin

rwords,it’snotjusttalentthatmattersbutalso

character.“Unlessyou’reagenius,Idon’tthinkthatyoucaneverdobetterthanyour

competitorswithoutaqualitylikegrit,”an.”—PeterDoskoch

Gritgoesbeyondwillpower,tion,

willpoweriscriticalinmanyshorttermgoalsanddailyactivitiesthatdon’trequirelarge

amountsofgrit.

“Thereisnothingthatmattersmoreingoalaccomplishmentthantheabilitytoresistthe

urgetogiveintolittlevoicesthattellusthatit’sokaytoquitwhenthegoinggets

tough„Thekeytosuccesswithanygoalistowithstandtemptationandpersistthrough

discomfort.”–CarolineAdams

YourWillpowerisLimited

uexerci

deliberatecontroltosuppressurges,suppressthoughts,makedecisions,resisttemptations,

orsummonthewilltodosomething,udupsome

ofthatsupply,youwillfinditmoredifficulttosummonwillpowerinthenextsituation

inwhichyouneedit.

Sleepemstorefreshyoursupplyofyourwillpowermuchlikeitrefreshesothermental

realsoindicationsthatexerciandmeditationincreayouroverall

ouldnotbesurprisingasbothexerciandmediationhavebeen

ydrink(definitelynotrecommended),

orarestperiodwillalsohelp.

Thebottomlineisthatyoumustfindwaystolimityourneedtouyourwillpowerandthus

prervethiscriticalresource.

MakeitaHabit

Theabsolutebestthingyoucandotoensureyouhavethewillpowertopersistintheface

ofchallengesandtemptations,todothisbyturningas

eyoudon’thavetoexert

willpowertobrushyourteetheverydayandthatdoingsohasjustbecomeanautomaticpart

ofyourdailyroutines.

oldturkeyona

okalotofwillpowerat

first,butafterafewmonthsonthedietittookabsolutelynolf-controltomaintain.I

asnodecisioninvolved.I

didn’thavetocontinuallydebatewhetherIshouldorIshouldn’teatsomethingandIthereby

esubquentyears,whenIapplied

lessstrictstandards,

waspeciallytruewhenmywillpowerwasdrainedattheendofastressfulday.

OtherWaystoEnhanceandConrveYourWillpower

AvoidTemptations

Yousimplyneedtoavoidputtingyourlfinsituationsthatwillconstantlyrequireyouto

yemcounter-intuitive,buttheevidence

ofdepletionisconvincing.

ConnectYourActionstoDeepValues

ommitmenttothevaluesthatare

thusreprented,makethedecisionstoactortorefrainfromactingmucheasierasthe

individualsituationsari.

PlanForProblems

Whenyouareattackingaproject,ting

someblackandwhiterulesforhowyouwillactundercertaincircumstances,youcanreduce

theneedforstressfuldeliberation.

CreateaKeywordReminder

Createakeywordorshortphratoremindyourlfofwhateverdeepvalueyouaretrying

remindyou

rmoreyouwillcreateahabitofrespondingpositively

tothekeyword.

Don’tDiluteYourWillpowerRerve

Ifyoutrytotackletoomanyprojectsorgoalsatonce,youwilllikelynothaveenough

willpowerrervetoaccomplishthemall.

ControlYourThoughts

“urealizethatyouhavetheability

toejectnegativethoughtsfromyoumindandinjectpositivethoughtsintothevoid,youhave

takenagiganticsteptowardalifetimeoflf-disciplineasandwhenyouneedit.”–Jim

Randel

BreakTasksIntoSmallChunks

Ittakesalotofwillpowertocreatemomentumandgetstartedonprojectsforwhichthere

d,focuson

thefirsttinystepthatyoucanalmostfallinto.

GiveYourlfTimetoRecover

Ifyouhavejustfinishedawillpowersuckingactivity,giveyourlfabreakbeforestarting

anythingelthatrequireslf-discipline.

UtheMorning

Sinceyourwillpowerisstrongestinthemorning,itjustmakesntoundertaketho

mpleif

youarestartinganexerciprogram,trytodeveloptheexercihabitinthemorningwhen

yourwillpowerisatitsstrongest.