3 Easy Ways to Increase Your Willpower

How many times have you said to yourself, “Why did I do that? Why don’t I have more control over myself?” It seems to happen whenever we do something to give ourselves short-term pleasure at the expense of long-term pain.

 

Overeating, spending money that should never been spent, staying up too late, procrastinating, and being lazy are all good examples of the types of behaviors that cause us to wish we had more willpower.

 

Research has shown that willpower is a limited resource. It only lasts in the short-term, and other strategies are required in the long-term. But, willpower is still very useful in the appropriate circumstances.

 

Try these tips to give you more self-control over your behavior:

 

  1. Plan ahead for your periods of low self-control. Be smart. If you know you tend to overeat at night, perhaps you could have several healthy snacks available when you inevitably get the munchies. Maybe having a larger breakfast will make the evening hours easier.

 

  • Look at your past behavior and expect that you’re going to act the same way in the future.

 

  • Either figure out a way to prevent the situation from occurring in the first place or put some strategies in place to successfully navigate the situation.

 

  • Remember successful individuals are good about not repeating their mistakes.

 

  1. The more you use your willpower, the more willpower you will have to use. Think of willpower as a muscle. By pushing yourself to use your willpower on a regular basis, your willpower muscle will get stronger.

 

  • For example, not having a piece of cake when you really want one or pushing yourself to clean the garage will make your will power muscles stronger.

 

  • Every day, find some unpleasant tasks and complete them. These can be simple things like cleaning the house, washing the dishes, or making those unpleasant but necessary phone calls. It really does get easier with time.
  • Congratulate yourself. Every time you are successful in using your will power, be happy and grateful that you have so much self-control. Perhaps a small reward is in order from time to time.

 

  • You’re probably good at being hard on yourself when your will power falters. Be just as diligent at making yourself feel good when successful.

 

  1. Eat healthy. Studies have shown low blood sugar can dramatically decrease willpower. Your brain simply needs a certain amount of glucose available for maximum self-control.

 

  • Ask yourself if you’re eating in a way that promotes low blood sugar.

 

  • Exercise can increase insulin sensitivity, which will help to maintain blood glucose levels. Not only is exercise good for your health, but it’s also great for your willpower too. 
  • Cut back on simple sugars and processed carbohydrates. They can also wreak havoc on your blood sugar.
  • The next time your willpower is faltering, consider having a piece of fruit or other appropriate snack. This might be all you need to get back on track.

 

 

Being successful long-term requires forethought and planning. The way you’ve behaved in the past is a great predictor of the future. Unless something has changed, you shouldn’t expect a different result.

 

If you couldn’t lift 300 lbs yesterday, you shouldn’t expect to be able to lift it today. If possible, avoid situations that will overwhelm your willpower.

 

Always remember that willpower is a short-term resource used to plow through any challenge you might be facing. It is not a long-term solution. For the long-term, it’s helpful to establish new habits that support what you desire.

 

Everyone wishes for more willpower. By following these three tips, your willpower is sure to increase. Start improving your willpower today and you’ll enjoy the benefits forever.

8 Essential Secrets to Increasing Your Energy

Many of us seem to live hectic, busy, over-scheduled lives. The idea that you can increase your energy by making a few simple changes to some behaviors or by adding some healthful choices and activities is quite attractive.

 

Revitalize yourself through making these simple additions and changes to your life:

 

  1. Exercise 6 days a week. Even though the mention of exercise might make you think your schedule will be more cramped and you’ll probably sap your energy doing it, facts are facts: Exercise kicks your energy up a notch.

 

  • It can be a brisk 30-minute walk, bike ride, or jog. If you prefer, stop by your local health club and work out for an hour.
  1. Eat your vegetables. Bump up your number of vegetable servings a day to 5 to 7. After the third or fourth day, you’ll feel the difference.
  2. Find your own ways to rejuvenate. Does snuggling up with a book for 30 minutes make your busy world fade and jump-start your energy so you can get through the day?
  • Maybe doing some calisthenics for 15 minutes in your office with the door closed will work for you.

 

  • Try some simple stretches for creaky muscles to help you relax and re-energize.

 

  • Whatever you discover brings you some quick energy, do it.

 

  1. Rest your mind. What if you were to stare at your flower garden for 20 minutes or watch your 3-year-old dig in the sandbox?

 

  • Let whatever thoughts vex you float off into the wild blue yonder and simply rest your mind.

 

  • When you do, your psyche will be cleared out enough to re-load your schedule and tasks later on.

 

  1. Deep breathing has so many magical qualities. Everything that’s going on in your body requires oxygen and your breathing process brings it in.

 

  • When you take several moments to just breathe, you’re subjectively stopping your world to imbibe in the sanctity of breathing.

 

  • Try breathing in through your nose to the count of 4, holding it a couple of seconds, then exhaling through your mouth. Repeat 4 times.
  • Perform this breathing exercise twice a day, once in the morning and once in the evening. You’ll unlock new energy and feel better.

 

  1. Pick up the free weights. Did you know weight-bearing exercises for the upper body can boost your energy reserves? Whether you use one-pound, two-pound, or five-pound weights, perform some upper arm exercises for about 15 minutes 3 or 4 days a week.

 

  • As your muscles build, your energy will strengthen.
  1. Mind your stress. Stress can be one of the biggest energy drains you’ll experience. So, it’s wise to do everything you can to successfully manage your stress. Many of the points listed above will help with stress.

 

  • Keep your schedule under control by allowing free time between appointments and time to catch up in order to control the level of stress in your life.
  • Talk with your friends when you feel stressed. Refrain from using substances like nicotine and alcohol, as they are some of the biggest energy zappers of all.

 

  1. Perform self-care, physically and emotionally. How you treat yourself is intimately related to how you store energy. Positive thoughts keep you feeling safe, comfortable, and healthy. Your emotional and physical worlds share a strong connection.

 

You have the power to perform vital behaviors to pump up your energy. Boost your revitalizing powers by putting these steps into practice.

Bring Your Good Ideas To Life With Mind Mapping

Mind mapping is a popular technique for visually outlining information. These diagrams can be simple or elaborate, and you can buy software or invent your own designs. Either way, they help you to turn your great ideas into concrete actions.

 

Benefits Of Mind Mapping

 

  1. Boost your creativity. Mind mapping sparks creative thinking. Forget about editing for a while and focus on getting all your thoughts down on paper.

  2. Encourage collaboration. Use mapping as an individual or group activity. Communicating information visually makes it easier for other team members to understand the message and strengthens group memory.

  3. Increase your productivity. You’ll love being able to automate routine tasks. Being better organized will free up more time for exciting new projects.
  4. Learn to be more effective. The dynamic nature of mind mapping is ideal for getting effective results. Structuring and discussing information promotes greater engagement than passive reading.

How To Get Started With Mind Mapping

 

  1. Create a central topic. Try to state your main subject in three words or less. Make it the central image of your diagram.
  2. List all the relevant subtopics. Brainstorm about everything related to your main idea. You’ll be adding subtopics as branches using additional lines and shapes branching out from the center.

  3. Organize your topics by categories and relationships. Now you can start thinking about groupings and the way things relate to each other. This will suggest how to position and connect different elements.
  4. Link to supporting information. To keep your map easy to read, you may want to create links to external resources. For example, an organizational chart could reference staff biographies or a document for a meeting could link to minutes from previous sessions.

  5. Assign homework. Get ready for action. Generate challenging assignments. For team activities, give each participant specific responsibilities and a due date.

  6. Review and evaluate. Look for ways to make improvements as you use your mind maps. You may want to make your labels more concise or vary your color schemes.

  7. Add text. Even though this is a visual exercise, words play a valuable role. Add a legend to explain frequently used symbols. Use call outs for elements that require further notes.

  8. Develop templates. Over time, you may find that you use similar formats over and over. Save your favorite templates to make the process even faster in the future.

How To Apply Mind Mapping

 

  1. Advance your career. Most people get introduced to mapping at the office. It’s good for many tasks, from meetings to project management. Give your daily to do list a new look or work your way up to designing an impressive visual display for your next performance review.

  2. Make important decisions. You can also extend this visualizing to other areas of your life. When you’re faced with a tough dilemma, sketch out all the pros and cons and the perspectives of different players.

  3. Record your thoughts. Some of your most valuable ideas are likely to pop into your head when you least expect them. Experiment with free apps that will let you create maps on your phone.
  4. Process large volumes of information. Given the information overload that comes with modern living, it’s easy to see why mapping is becoming more common. Mind mapping is a simple way to deal with a lot of facts in a short time and spot the connections between them.

Mind mapping has the potential to improve your personal and professional lives. It enables better planning, consolidates key information, and triggers meaningful insights. Have fun while you draw your way to a better future.

Get More Done in a Day by Building Your Self-Discipline

These days, our lives are cluttered with many things to do: we must go to work, take care of our home, ensure our kids are healthy, sustain our connections with family and friends, and preserve our romantic relationship. On top of all that, it’s necessary to take care of our own health and personal growth.

 

How can we be expected to excel in life and accomplish our desired life goals?

 

Some experts recommend that having self-discipline is the key to our ability to get things done. When we keep working on things we want to finish, we’ll accomplish great things.

 

Try these strategies to increase your self-discipline today:

 

  1. Get in the habit of making lists. Life is so crammed it’s impossible to rely solely on your memory to recall all the tasks you want to do. Accept the fact that, in order to be successful at getting things done, it’s necessary to rely on lists.
  • Carry a spiral notebook with you. Call it your “Task List” or “Things to Do.” As soon as you think of tasks you want to complete, jot them down. Your task list notebook can be as simple or as complicated as you like.
  • A simple, effective method is to enter today’s date on the page’s left side and then list tasks as you think of them. When you fill a page, start listing on the next page. When you’ve completed and crossed off all tasks on a page, remove that page and discard it.
  • If you seem to have one nagging task on a page you’re saving, re-write the task onto your current page and put the original date in parentheses after the task. That way, you’ll know you carried that task forward. Either complete it now or cross it off as unimportant.
  1. Do a short list of things you want to get done tomorrow. This evening before bed, jot down no more than 3 tasks you feel you must get done tomorrow. If you prefer, you can use this method without applying the notebook suggestion above.
  • If you’re more of a “fly by the seat of your pants” person, completing the short list of things to do the night before might be the single best method for you to build your self-discipline.

 

  1. Give yourself some props when you’re efficient at doing things. Let’s say you get your short list done by noon and go on to your To Do List and complete two more tasks.

 

  • Allow yourself a moment to feel good about it. Say, “Wow, I’m really on fire today.”
  • Why not stop for that favorite beverage to reinforce your efforts?
  1. Get organized. The bane of existence for many of us is finding the tools we need to complete a task at hand quickly and efficiently. Know where your important tools are.
  • For example, have a drawer in the kitchen where you keep extra notepads, pencils, pens, scissors, stapler, and paper-clips so if you need them, you can go directly to that drawer.

 

  • There’s an old expression that goes something like this: “Have a place for everything and put everything in its place and you’ll always be able to find them.”
  1. Use timers to complete larger looming projects a few minutes at a time. Avoid getting overwhelmed with larger projects that you’ve been procrastinating on. You can finish them a little bit at a time. Think about this example:
  • You bought those plastic drawers to put under your bathroom sink to store your extra cosmetics, lotions, hair products, and grooming necessities, yet you just can’t find the time to finally get things into the drawers.
  • Set a timer for 30 minutes and then sort things into the drawers until the timer sounds. Do this each day until you’re done with the project. Congratulations, you’re building your self-discipline bit by bit!

 

You’re about to become one of the most self-disciplined people you know. Apply these methods and you’re on your way to efficiency, organization, and a self-disciplined life! You’ll be amazed with the amount you’ll be able to accomplish each day.