“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” – Aristotle.
What seems like an overnight success is usually a very long time in the making.
Success is created from people who establish the right habits, then execute them over and over.
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Excellence is a habit. It is a lot of small things done well, day-after-day.
Starting any one of the habits listed above has been proven to give you incredible willpower over time. But you must be consistent.
It will be far more beneficial for you to begin just 1 of these daily willpower habits and do it consistently, than to do all 10 for a short period of time.
So select just 1 habit to add to your life and stick to it.
After it has truly become a habit, move on to the next one. Over time, you will see incredible benefits to your willpower!
Rather than seeing see who we are , we see who we want to be. This is not because we are shallow, it is because we all have an ideal self that we want to live up to. With this ideal self in our mind, we begin to think and act more like them .
The best way to keep your ideal self in mind is through a process called Self-Monitoring.
This involves keeping track of as much information on yourself as possible.
You will look at the information on yourself and compare it to what you really want. This will strengthen your willpower and help you make better decisions.
Here are some low-glycemic foods that will give you long-term willpower fuel
Lean Proteins – just lean cuts of beef, poultry, pork and fish.
Specifically those Nuts that are high in omega-3 fatty acids like walnuts, pecans and cashews.
Fresh fruit is preferred over dried fruit because dried fruits have a high concentration of sugar in them. Some good choices are bananas, blueberries, apples and cherries.
All vegetables will help build your long-term willpower, but specific veggies have a lot of willpower fuel in them are root-based. These include sweet potatoes, potatoes, and carrots
When researchers came across a group of people who seemingly had unstoppable willpower, they thought they must be saints. They ate extremely healthy, exercised regularly, hardly procrastinated and reported less stress than almost everyone around them.
But they were not saints at all. But seemed that these "saints" were prone to the same temptations as the rest of us.
The secret, it turned out, was that these people simply did not put themselves in those situations . Their lifestyles were well-organized to prevent having to look temptation in the face.
These people played offense.
We have all experienced the feeling of inspiration at some point in our lives. May have been from a story , or speech.
When we become inspired, we get a rush of energy that we feel can take us to new heights. It's almost as if we get more willpower.
This essentially means that by becoming inspired, we give the pre-frontal cortex more power .
This strengthens our willpower and makes it easier to work towards our long-term goals.
Meditation is the fastest and most effective way to increase your willpower.
By meditating you are training the brain to focus and resist the urge to wander.
Research shows that after just 2-3 days of practicing meditation for 10 minutes, your brain will be able to focus better, you will have more energy, and you will be less stressed.
Meditation is simply the practice of bringing your thoughts to the present moment.
47% of our lives are spent either reminiscing about the past or thinking about the future.
There are scientifically proven tactics that will help you get a better night’s sleep:
1. A COMPLETELY DARK ROOM
When our room is completely dark, it helps our brain shut down and sleep more efficiently.
It is better to sleep for 7 hours with a 1-hour nap than it is to sleep for 8 consecutive hours without taking that break during the day.
3. CREATE A RESERVOIR
Getting more sleep on the weekend will create a reserve of energy your brain can use for willpower during the week.
We all know that exercise is good for our health, but it can also be good for our willpower.
We have 2 distinct parts of our brain that help in our problem-solving. One is the short-term minded limbic system, which makes our easy and automatic decisions.
The other is the pre-frontal cortex ,long-term minded. which solves more difficult problems .
The pre-frontal cortex, however, cannot multi-task. The problems it deals with are too complicated. So by focusing on one task at a time, we are making the part of the brain that exerts willpower stronger!
So resist the temptation to multi-task and remain focused. This will train your willpower and help you make tough decisions.
When you don't get enough sleep, your willpower takes the biggest hit. When you are tired, your brain cells are not able to absorb glucose as efficiently as when you are well rested.This means that you begin lose the “power” in your willpower.
Then your brain will recognize the fact that it is not getting enough glucose, and immediately start to crave sugary foods and caffeine to replenish its supply. However, because your brain cells are not absorbing glucose as efficiently as they should be, not only will you give in to eating junk, you will eat much more than you need .
We tend to believe that every choice we make throughout the day goes through a process of well-informed decision-making. But 45% of our daily-decision are made completely automatically. From what we decide to eat, to wear and to work, our brains are running on autopilot.
You can overcome this tendency by becoming more mindful of your daily decisions. This is as simple as pausing and questioning why you are making the decision.
Simply question these daily decisions and you will strengthen your willpower to make better choices throughout the day.
The most important willpower habit is chunking. Chunking is the process of taking a large task, goal, dream, etc. and breaking it into manageable “chunks”.
Chunking works because it shifts your focus from that larger goal, into smaller chunks that are easier for your brain to comprehend.
But if you shift your focus to simply accomplishing the workout plan today, you are far less likely to become overwhelmed.
Then, before you know it, 20, 40, 60 days have passed and you are more confident than ever that we can make it to the end.
When the body takes in food, it creates a chemical known as glucose that travels through the blood stream.
This is what the brain uses as its source of fuel to think, create, and exert willpower. So to ensure a healthy stock of willpower, we want to make sure our brain has enough glucose to use as energy.
The best thing you can do is keep the glucose level in your bloodstream steady. This will give your brain a consistent reserve of fuel to exert willpower for the long-term.
To accomplish this, researchers suggest a low-glycemic diet.
In the process of finding a balance between your desire to dream big and your day-to-day activities, create macro quotas.
These refer to the minimum amounts of work that you must get done every single day to make the bigger goal a reality. Quotas make each day approachable, and your goals become achievable.
Willpower is the ability to resist or delay short-term desires to achieve long-term goals. Other names for willpower are self-discipline, self-control, self-regulation, determination, drive. Willpower consists of three things:
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