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How to Improve Willpower: 10 Ways to Regain Your Strength

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How to Improve Willpower: 10 Ways to Regain Your Strength
The same way we strengthen our muscles during exercise and overusing them makes us weak until we have time to recover, so does our willpower. But much like your muscles, we can strengthen willpower. These hacks are the core of how to improve willpower.

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Get More Sleep

Sleep deprivation makes you weak and tired. It has a direct impact on your focus and decision-making, whilst slowly exhausting your source of energy.

Sleep between 7.5 and 8....

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Meditate

Meditation improves your attention, focus, self-awareness, and lower your stress levels.

Meditating for even just a few minutes every day will help you to clear your head while activatin...

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Develop Good Habits

When we are stressed, we tend to unconsciously fall back on ingrained habits, whether they are helpful or harmful.

Creating good habits helps you get through...

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Exercise and Eat Better

It’s easy to give in to temptation, feeling guilty about yourself afterward.

A good meal and regular exercise can decrease the desire for smoking, alcohol and caffeine consumption, and increa...

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Change Your Environment

Our environment has a great influence on our behavior. For example, if you mute and put away your phone while working or studying, you will be less tempted to look at it.&nbs...

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Eliminate Unnecessary Decisions

We make many decisions on any day, from the most simple, like what to eat for lunch, to important ones.

Create the habit of performing some activities without having to rely...

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One Step at a Time

Sometimes the complexity or importance of the task is overwhelming.

Break down the task into as many manageable parts as possible, organizing them in a logical sequence. This guarant...

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Self-Compassion

Self-compassion works much better than self-criticism when we have to deal with failures, or not reaching a certain goal.

People who exercise self-compassion tend to develop...

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The 2-Minute Rule

The 2-Minute rule is a great way to break the first and most difficult barrier of procrastination: getting started.

Make the following deal with yourself: you’ll do it for just 2 mi...

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Dark Chocolate

In the event of an emergency, giving in to a piece of chocolate is not a bad thing.

The small energy boost from dark chocolate will help you to focus on the decision. 

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SIMILAR ARTICLES & IDEAS:

What willpower is

The willpower response is a reaction to an internal conflict. You want to do one thing, but know you shouldn’t. Or you know you should do something, but you’d rather do nothing.

How willpower works in the brain

The prefrontal cortex, the part of the brain that helps us with things like decision-making and regulating our behavior, needs to be looked after.

Feed your brain with good-quality food so it has enough energy to do its job and get enough sleep.

Willpower is finite

Willpower is like a muscle—it can get exhausted by overuse, but we might be able to strengthen our willpower by training it.

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Habit matching

When planning on building new habits, one easy way to integrate them into your everyday routine is by actually adding them to an already existing habit. 

Therefore, choose one habit y...

A step at a time

Once you have made up your mind about taking on a new habit, you might as well start getting used to it. Just remember that we have, as humans, the tendency to work better without pressure and when taking one step at a time. 

Therefore, start by creating small habits and get used to them and you will see how easy it is to build long-lasting routines that will make your life easier.

Practice makes perfect

When having taken the decision to introduce in your routine a new habit, it is very important to remember that practice makes perfect. Consequently, wait no more and start doing even if just a bit every day. You will eventually succeed in adding a new habit while feeling proud of yourself for being consistent.

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The reasons we crave junk food

  1. The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
  2. The blend of proteins, fats, and carbohydrates t...

How craving are stimulated artificially

  • Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
  • Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
  • Calorie density. junk foods are designed to convince your brain that it is getting nutrition, but to not fill you up.
  • Memories of past eating experiences: When you eat something tasty, your brain registers that feeling and will bring it up in the future.

Building better habits means changing your environment

Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.

Nowhere is this more true than with food.

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