Features 21
Willpower Fact #1
Willpower Fact #2
Did you know the longer you have to wait for
a reward the less you think it is worth to you?
You are stronger than you think!
This is because temptation has a narrow window of
opportunity. To increase willpower: Wait ten minutes.
All too often, we use the first feeling of fatigue as a
reason to skip exercise or avoid an assignment etc.
Studies show waiting ten minutes can deactivate
promise- of-reward system and you will be less tempted
to indulge in your vice.
Studies have shown that the body is able to continue
to operate effectively despite the feeling of fatigue. So
fatigue can be considered a sensation or emotion rather
than a physical event.
In addition, not being able to see the immediate
reward makes it more abstract and less exciting to the
reward system.
So next time you feel “too tired” to exert self-control:
Challenge yourself to go beyond that first feeling
of fatigue.
Willpower Fact #3
Willpower Fact #4
We are susceptible to the “What the hell”
effect which is a cycle of indulgence, regret,
and followed by greater indulgence.
Your heart rate can be used as a measurement
of your willpower!
To curb this you need to: Forgive yourself.
When you are stressed, your heart goes UP and you
are less able to utilise your willpower.
Aim for a low heart rate by: Slow breathing.
Self-criticism has been shown to be constantly
associated with less motivation and worse self-control
while forgiveness increases accountability.
Aim for four breaths per minute when you are facing
a willpower challenge.
Willpower Fact #5
Willpower Fact #6
Willpower is like a muscle and can fatigue
throughout the day.
When you are under stress, any temptation
you run into will be even more tempting.
You can strengthen and train your willpower by:
Controlling one small thing that you aren’t used to
controlling (e.g., using your non-dominant hand to eat
or open doors or fixing your posture).
The most effective stress-relief strategies are:
Exercise, praying, reading, music, time with
friends/family, mediating, craft hobby.
Through this exercise, the brain gets used to pausing
before acting and it’s the habit of noticing what you are
about to do and choosing to do the more difficult thing
in-stead of the easiest.
These strategies releases mood-enhancing brain
chemicals like serotonin, GBA and oxytocin.
They also help shut down brain’s stress response, reduce
stress hormones and induce healing relaxation response.
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