1. 10 minutes of meditation
Meditation is the most effective of all willpower training. Through meditation, you can train your brain's concentration and resist the urge to wander. Research shows that if you practice meditation 10 minutes for 2-3 days in a row, your attention will be more focused, you will get more energy, and at the same time you will relieve stress.
Adjust posture
When testing whether willpower can be strengthened, the researchers asked a group of participants to adjust their posture for two weeks. Whenever they are lazy and want to come down, they adjust their posture and sit up straight. This simple exercise greatly improved their willpower. If you want to start, similarly, as long as you feel lazy at work or at home, sit up straight at once. It sounds simple, but sitting up straight all the time is a test of will. Every time you do this, you are stretching the muscles of your willpower.
Keep a diet diary
The same study found that keeping a diet diary helps to improve willpower. Most of us don't keep track of our eating habits, so we still need some perseverance to do it. Similar records also played a role. It is recommended to start the next simple diet APP to help you record. It only takes two weeks to improve your ability to resist temptation.
Use a non-dominant hand
Just like adjusting posture, try to use backhand when you want to do something. Your brain is more sensitive to your dominant hand, and using it depends on your willpower. First of all, you need to use your non-dominant hand most of the day. But don't use this method for more than an hour at a time, otherwise you will be overtired.
Get rid of the spell
Another test is to change the way you speak, including the dirty words you often use, or to replace "hey" with "hello". Similarly, it takes willpower to overcome instinct. First of all, you need to think about removing the words you brought in your speech. For example, I myself got rid of the habit of using abbreviations at work, such as replacing "sauce purple" with "like this". It only takes two weeks to take effect.
Use expiration date
Do you remember burning the midnight oil before or at the last minute of the college exam, when you were highly focused, nervous and excited? Using the same principle, researchers found that by setting deadlines, you can also improve your willpower and efficiency. Make a list of things you want to do, set a deadline for completion, and then stick to it. After doing this for two weeks, the participants not only finished their original work, but also had a lot of time to exercise and adjust their diet, and the amount of smoking and drinking decreased.
Record expenses
Just like recording our diet, many of us don't have the habit of recording our expenses. Even if you don't need to save money, it is good for willpower. Take out the ledger or download the APP to help you. Review your bills often, and you will find that your attention and ability to resist the temptation of candy have improved.
8. Grip exercises
For those friends who want to improve their perseverance, they can exercise through the grip strength exerciser until they are exhausted. Give it a try and you'll know how much perseverance it takes. Use the grip strength trainer and stick to it even if you feel pain.
9. Bring some temptations
Improve your ability to say no, and you can bring yourself some temptations every day. In the study, participants brought chocolate, and those who insisted on not eating chocolate were also resistant to other temptations. First of all, you have to know how to resist desire, which is very difficult. Take something that tempts you and insist on saying no to it. It's not like you have to carry it all the time, as long as you can hold back and finally ignore its interference.
10. Stay awake to your subconscious judgment.
This last one is relatively simple, so pay attention to your own judgment. Inadvertently, we went wandering and started to move mechanically. You should take time to think about why you made this decision, pay more attention to your subconscious actions and ask yourself why you did it. For example, why eat porridge instead of eggs in the morning? Why do you put two spoonfuls of sugar in your coffee? Conscious thinking can improve attention and self-control.
conclusion
Like exercising muscles, willpower exercise is also a marathon. You can't run 26 kilometers in one breath in the first training. You should start from less to more, step by step. These simple methods can make you finish your work more effectively and efficiently, which will greatly refresh your willpower. Don't do the above ten at the same time.