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This article was co-written by Sandra Possing. Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on transforming mindsets and leadership. Sandra is coach trained from the Coach Training Institute and has seven years of life coaching experience. She holds a bachelor’s degree in anthropology from the University of California, Los Angeles.
This article has been viewed 43,941 times.
Training your will is an important part of the process towards a variety of goals. Fortunately, willpower can be enhanced over time. Through a combination of physical and mental exercises, you can practice self-control and positive thinking. By focusing on your motivation and the progress you’ve made, you can improve your willpower consistently and over the long term.
Steps
Physical and Mental Training
- Don’t buy a product you hastily want but don’t really need, like coffee, a CD, or a new shirt. Instead, you should save money.
- Put snacks in a drawer or in a cupboard instead of keeping them in plain sight.
- Take a short walk instead of checking your email or social media accounts.
- If you’re trying to stay away from junk food: “If I go to the department store and can’t help but notice unhealthy snacks, I’ll buy a cereal box instead.”
- If you’re trying to avoid drinking: “If someone asks me out for a drink, I’ll just order soda.”
- If you’re trying to control your mood: “If I start to feel frustrated, I’ll close my eyes, take a deep breath, and count to 10 to calm down.”
- Take a cold shower first, and only allow yourself to take a hot shower a few minutes later.
- Wait 5 minutes before eating, even if you are hungry.
- Fast for a day (only do this if you’re healthy enough, and talk to your doctor first).
- Only allow yourself to buy what you want after a certain amount of time, such as a week (this also gives you time to determine if it’s something you really want).
- Remind yourself to always sit up straight
- Stop to take deep breaths often
- Get up from your desk or couch for a 5 minute break every hour
- Walk for 10 minutes a day, then increase to 10 minutes or so.
- Make it a habit to exercise, whether indoors or outdoors.
- Play your favorite sport with friends once or more times a week.
- Practice running the 5000 meters, etc.
- Cycle to work every day instead of riding or taking public transport.
- Climbing.
- You can change negative thoughts into more positive ones. For example, if you tend to think, “I’ve never done this before, and don’t know what to do,” reframe the situation more positively by thinking, “This is an opportunity to I learn something new.”
- Stay away from certain people, places, situations, media, and many other factors in your life that tend to make you think positively.
- Reading a mantra, you repeat a word or a phrase over and over again.
- Practice mindfulness to feel happier, which is when you focus your consciousness while meditating through breathing exercises and a number of other methods.
- The practice combines meditation with physical activity, such as contemplation of love and tai chi.
- Some breathing yoga exercises.
- Imagination method.
- Do a random act of kindness every day, like giving up a seat on the bus to someone, being an anonymous person paying for a stranger’s lunch, or giving a compliment to someone in need.
- Set aside at least an hour a week to actively help others even if they don’t ask.
- Volunteer to join a community organization.
- Show patience with family, friends, co-workers, etc., by controlling what prompts you to be critical of others.
Motivation for Success
- You want to get to work on time.
- You want to quit smoking.
- You want to be kinder to others.
- You want to live more active.
- You want to be more successful.
- You want to get in touch with your spiritual world.
- Let’s say you have a common goal of becoming more successful in life, and you determine that your starting point is to be better at work.
- You already have a habit of being late to work, then determining that arriving to the office on time is the first step to take.
- Focus on training your willpower by waking up early to get to work on time.
- Do not redirect to another goal until you have successfully completed this first step.
- For example, if you’re trying to get to work on time, keep historical data that records when you go to bed and when you wake up. Notice if you are making progress or need to change. For example, if you notice that you wake up on time every day except Monday, then focus your renewed will on getting it right.
- There are a number of websites, apps, and programs that can help you track your progress as you aim to reach your goals. However, be careful not to over-monitor yourself or to rely on the use of one of these aids, as this risks distracting you and weakening your willpower.
This article was co-written by Sandra Possing. Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on transforming mindsets and leadership. Sandra is coach trained from the Coach Training Institute and has seven years of life coaching experience. She holds a bachelor’s degree in anthropology from the University of California, Los Angeles.
This article has been viewed 43,941 times.
Training your will is an important part of the process towards a variety of goals. Fortunately, willpower can be enhanced over time. Through a combination of physical and mental exercises, you can practice self-control and positive thinking. By focusing on your motivation and the progress you’ve made, you can improve your willpower consistently and over the long term.
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