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Willpower Lifting – Exercises to Strengthen Your Self Control


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Willpower-Lifting Exercises from Holistically Fit:

  • Think of failure- It’s important to imagine how amazing you will feel when you achieve your long-term goal, BUT research shows that thinking about and predicting ways you could fail shines light on your tendencies. This will help you recognize your weaknesses to fight against them in the future.
  • Meditate- 10 minutes a day will help improve sleep and strengthens connections in the brain linked to self-control.
  • Set Your Intention- Every morning remind yourself of your goals and why you want to achieve them. Having your intentions fresh in your mind first thing in the morning helps to strengthen your resolve during the day.
  • Eat Balanced- a lower glycemic and plant-based diet are linked to higher will power. This in itself takes discipline but what it produces is so much more!
  • Move your body- exercisers have stronger will power to eat right, stop procrastinating and pay attention to the important things in life.
  • Sleep- it’s shown that getting less than 6hrs of Zz’s a night affects the area of your brain that helps you remember long-term goals and core values, keeping you from being the better version of yourself.  Don’t make sleepy decisions!!
  • Pray- give up the temptation to God and ask for strength. Some things we just can’t do on our own. (Most things for me)
  • Let go of guilt- Don’t be too hard on yourself. The feeling of guilt actually increases the likelihood of having the same failure again. Let it go and move on. Tell yourself something like, “I know I am feeling guilty right now about my choice but I am human and I’m not going to be perfect all the time, I will be stronger next time because I know I can” These types of statements have been proven to boost future willpower.
  • Mini Intervention- in the middle of a temptation, stop and:  
  1. Notice the craving, feeling, urge.
  2. Accept and attend to the inner experience.
  3. Breathe and give your brain/body a chance to pause.
  4. Expand your attention to what will help you achieve your goal

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