Content

• Steps

Willpower, also known as self-discipline, self-control or determination, is the ability to control behavior, emotions, and concentration. Will power is related to your ability to resist impulses, to immediately remove the urge to achieve a goal, the ability to master unwanted thoughts, feelings or impulses, and the ability to moderate. yourself. A person's willpower can determine a person's ability to save for financial stability, choose positive physical and mental health, and avoid substance use or abuse. You can move towards your goal and build willpower by continuing to try to get rid of your craving immediately to control your desires. This routine builds impulse control, just as exercise helps to build muscle over time.

Steps

Part 1 of 4: Setting a Behavioral Goal

1. 

   
   
   Evaluate your habits. If you are trying to improve your willpower, then you are more likely to lack control of impulses that negatively affect a part of your life. Some people struggle with life with will, while for others, willpower is their "weakness". Identify areas that need improvement first if there is a lot of room for improvement as you should focus on only one part at a time.
   • For example, you may find it difficult to make a commitment to eating. This affects your overall health and quality of life.
   • For example, you have difficulty controlling your spending habits so you cannot save money to buy good things for "big" occasions.

2. 

   
   
   Create a measure of willpower. Create your own yardstick to gauge willpower. You can measure on a scale of 1-10, 1 is completely immersed in the things you want to avoid, and 10 is strictly obeying the harsh rules you set for yourself. Or you can make a simpler measure of the form "nothing, a little, more, a lot". The barometer can take many forms, but it is an opportunity for you to assess yourself.
   • For example, if you find yourself stocking up on sweets and fast food every day, you could give yourself a point or two on a 1-10 scale.
   • If you are excited to buy unnecessary items because they are on sale, or you shop online and buy unnecessary items just because you are bored, you can give yourself the "nothing" on Willpower scale to refrain from shopping.

3. 

   
   
   Set long-term goals for change. The first step in self-improvement is to set goals for change. Goals must be clear, specific, and achievable. If the goal is ambiguous and cannot be assessed, it will be difficult to determine progress in achieving it.
   • For example, the vague eating goal is "eat healthier". It's healthier than general listening, so it's hard to pinpoint when you hit the 'healthier' goal. You can set more specific goals such as "lose 20 kg in a healthy way", "fit in the number 8 dress" or "eliminate dependence on sugar".
   • The vague spending-related goal is "spend less". Again, this goal is not clear and cannot be assessed. You should have more specific goals such as "saving 10% of salary", "saving 60 million VND" or "paying off credit card debt".

4. 

   Set short-term sub-goals. One of the most effective ways to achieve big (seemingly overwhelming) goals is to set short-term goals as a guide over the long haul. Short-term goals also need to be specific, measurable and lead to your long-term ultimate goal.
   • For example, if you are trying to lose 20 kg, you could make the first short-term goal of “lose 5 kg”, “exercise 3 times per week”, “limit dessert to 1 time per week. ".
   • If you are trying to save 60 million VND, you can have a short-term goal of “saving 10 million VND”, “limit the number of meals out to 2 times per week”, “watch movies at home instead because it was in theaters.
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Part 2 of 4: Delaying Desires

1. 

   Always keep in mind the "big picture". The best way to "train" willpower for yourself is to be willing to sacrifice your current desires for the long term. In the end, the reward you get may be “being healthy” or “financially stable”, but to learn how to train willpower, it's best to offer a specific reward.
   • For example, if you are in the process of losing weight trying to control your eating habits, the ultimate reward might be buying a whole new set of clothes to fit your body size.
   • If you are in control of your shopping habits, you may offer the ultimate reward of an expensive item that you could not afford to buy before. For example, you can buy a bigger TV or go on a relaxing vacation on a tropical island with your friends.

2. 

   Get rid of immediate desires. This is the essence of cultivating willpower. When you feel the impulsive temptation, you realize that what you really want is just an instantaneous feeling of desire. If your impulsive behavior is the opposite of your goal, you may feel guilty after indulging yourself in the desire.
   • To counteract the impulse of immediate desires, try the following steps:
     • Note what you want to do
     • Tell yourself that you are only looking for an instant desire
     • Remind yourself of your long and short term goals
     • Ask yourself if it is worth giving up on this desire, it may affect your ultimate goal.
   • For example, if you're trying to control your cravings and you're standing in front of a tray of cookies at a party:
     • Admit that you want one (or five) cookies
     • Note that the cookies will satisfy your current hunger or impulse
     • Remind yourself that you are on your way to losing 20 kg and rewarding a new wardrobe
     • Ask yourself if the temporary satisfaction of eating cookies is worth deflecting your workflow and risking losing your new wardrobe when it's all over.

3. 

   Give yourself small rewards throughout your progress. Motivation or rewards will not change your willpower, they will only help you to be more confident on the way to success. Because it takes a long time to reach the final big reward, you can gift yourself with smaller rewards as a "guide" in progress.
   • For example, if you have a food selection sequence, you can choose your favorites on the weekends. Alternatively, you can reward yourself with something unrelated to food, such as a manicure or a massage.
   • If you're in control of your spending, you can reward yourself with a gift for saving.For example, each time you save 10 million VND, you can spend 1 million to spend as you like.
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Part 3 of 4: Monitoring Progress

1. 

   Journal of willpower. Write down your impulse control attempts, including both successful and unsuccessful attempts to increase your willpower. Be sure to write in detail to help you evaluate the situation later.
   • For example, you could write the following: “Today I ate 5 crackers at a party at the office. I did not eat lunch so I felt hungry. There were a lot of people there, Trang made biscuits and she kept asking me to eat more. "
   • Another example: “Today I went to the mall with my husband to buy new jeans for my son, and I refrained from buying a dress even though it was on sale. I just bought a pair of pants and left. "

2. 

   Comment on the factors that influence the decisions you make. You can write down in detail the situation you struggle with or give up on the behavior's impulses, commenting on the thoughts in your mind. You can add emotions, companionship to you and place.

3. 

   Find common ground in your behavior. After writing a few pages in your journal, reread and find common ground in your behavior. Ask yourself a few questions:
   • Do I make a smarter decision when I'm alone or when I have people around?
   • Is there any specific character the "switch" of my impulsive behavior?
   • Do your emotions (frustration, anger, happiness, etc.) affect impulsive behavior?
   • Is there a specific time of the day when you find it difficult to control your impulsive behavior (like late at night?)

4. 

   Consider choosing a visual representation of your progress. This may sound silly, but people often respond more positively when there is a specific visual representation of progress. If you can see the distance you have traveled and still have to go, it will give you more motivation.
   • For example, if you try to lose 20 pounds, you can put a coin in a glass jar every time you lose weight. When you observe the increasing number of coins in the jar as you lose weight, you will know your progress.
   • If you are trying to save money, you can draw a thermometer and color it to show how much money you save; When you reach the top, you have reached your goal. (This method is often used observing the fundraising process).

5. 

   Find the method that works for you. Using your diary or thinking about success or failure when controlling impulse, you will come up with the method that works best for you. You may find that offering weekly rewards is a powerful way; or do you need visuals to focus more on; or it would be more appropriate to judge willpower on a scale. You find that being alone, traveling to a particular place, or with someone causes impulsive behavior. Adjust your willpower-boosting approach to suit your needs and the situation. advertisement

Part 4 of 4: Running or Facing Failure

1. 

   Recognizing stress can be a barrier to progress. No matter what specific goals are, work or life stress can derail your progress. Use stress relieving skills such as exercise, getting enough sleep, and taking time to rest.

2. 

   Find ways to avoid temptation. Sometimes the best way to deal with a temptation is to avoid it. If you don't feel like you have the willpower to resist impulsive behavior, then try to eliminate the chance of them appearing. This also means avoiding people or the environment that puts you in shock. This is not a long-term solution, but it can help you in certain situations or when you are just getting started.
   • For example, if you have trouble with eating impulses, you need to cleanse your kitchen and keep food away from unhealthy foods. Eliminate anything that doesn't fit the requirements of your new eating habits and throw them away.
   • If you're working hard not to spend a lot of money, cash is probably better than a credit card. Or you can go out of the house with no money if you feel helpless with this spending habit. If there is a location that acts as a starter switch, such as a shopping mall, avoid going here. If you need anything ask someone else to buy it for you.

3. 

   Use the "if-then" thinking. An if-then statement will help you understand how to respond when tempted. You can “practice” how to react to the situation by imagining what is about to happen. This can help you when you are in a tempting situation.
   • For example, if you know you are going to a party with lots of cookies, you can use the if-then statement “If Trang invites me to eat cookies, then I will politely decline 'yours is delicious but I'm on a diet, thanks 'and going the other side of the room'.
   • If you're trying to control your spending, you can use an if-then statement like, “If I see something I like on a discount in the mall, I'll write down the product name and price. out and back home. If I still want to buy it the next day, I will ask my husband to buy it for me. ”

4. 

   Seek treatment. If you try to control the pulse on your own but it is not effective, you should seek treatment. A therapist can provide specific support and advice to correct behavior. They can determine if there are any underlying issues affecting your impulsive behavior.
   • Some physicians specialize in impulse control and cognitive behavioral therapy can be effective in treating people dealing with impulsive or addictive behavior.
   • Certain types of impulsive behavior or willpower problems can be supported by a habit reversal strategy, replacing unwanted habits (such as eating cookies whenever you see it) with other habits, habits that are more desirable (such as drinking water).
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