Content

• Steps
• Part 1 of 3: Responding to Temptation
• Part 2 of 3: Develop Self-Control
• Part 3 of 3: Avoid Waste
• Tips

Do you know how to resist temptation? From time to time, temptations, large and small, each of us is exposed, but it seems that some are more able to control themselves than others. Temptation is the desire for something wrong or unhelpful.Very often, temptation prompts you to satisfy your desire here and now, without thinking about the consequences. Unfortunately, temptations can turn into compulsions. And succumbing to temptation, a person tends to experience feelings of guilt, dissatisfaction, or depression. Learn to respond appropriately to temptation and develop self-control.

Steps

Part 1 of 3: Responding to Temptation

1. 1 Learn to recognize potential temptations. Responding to temptation is a matter of self-control and conflict between immediate gratification and long-term goals. For example, if you're on a diet, it might be tempting to have a delicious piece of cake glancing at you from the store counter. However, succumbing to this temptation is to hinder your long-term goal of healthy eating by avoiding excessive amounts of sugary foods.
   • Or another example. If you already have an ongoing relationship, learn to be aware of which people around you might be tempted to commit adultery. These can be old acquaintances who have reappeared in your life, your colleagues or people with whom you spend time alone.
   • However, the temptations are not always so obvious. For example, suppose you work for a company and several times a month, say on Fridays, are tempted to leave work early. Just a couple of times a month - it would seem, what is it, but for your employer it will be a sign that you should not be trusted with great responsibility, and this can jeopardize your long-term plans, for example, career advancement.
2. 2 Move away from temptation. The easiest way to deal with temptations is to move away from what tempts you. For example, if you are trying to quit smoking, try to travel less frequently to places where you often smoke. It may even be worthwhile to avoid communicating with those people with whom you have always smoked for a while.
   • If you're tempted to drink, having an annual corporate party can most likely undermine your resolve to stay cool. Become aware of where your potential temptations lie and stay away from them. This way, you will always be alert and ready to deal with any temptation.
   • If you cannot completely withdraw from any environment or distance yourself from any person, try to manage the situation in such a way as to create obstacles to the realization of what you want. For example, if you are tempted to change, avoid being alone. If you do have to communicate, communicate in front of other people.
3. 3 Be honest. If you give up something or someone because it tempts you, do not feel guilty or have to lie. Tell me honestly why you are giving up this or that. This will strengthen your determination for the future, and may even help to fade away the temptation.
   • For example, if you are tempted to change, and a person you are interested in invites you to go out somewhere, honestly refuse by saying that you already have a relationship. If the person hears your position, they may not flirt with you in the future.
4. 4 Imagine how you deal with your temptation. This method is to imagine how you admit the temptation and even touch it, but then refuse and leave. Imagine this experience in as much detail as possible. For example, if you are trying to give up sweets, imagine holding a bar of chocolate in your hand. Imagine the smell and sensation, and then mentally remove it from you.
   • After doing this exercise a certain number of times, you can even try to resist the temptation in reality. Go to the store and defeat your temptation there. This technique does not work for alcohol and drug addiction.Visualization of how you succumb to temptation and touch the desired, in this context, can become a trigger and, conversely, complicate the fight against temptation.
5. 5 Think about the long term implications. When you really want something, it's easy to think about how good it will make you if you get it here and now. But before you succumb to the temptation, take a moment to reflect on the long-term consequences. In some cases, such as after an affair, the long-term consequences can be truly catastrophic. You will hurt your partner, destroy his trust in you and run the risk of losing this relationship altogether. However, we are constantly faced with a phenomenon that researchers call "tiny temptations": various little things that seem harmless in themselves, but in the big picture can lead to significant consequences. People often find it much more difficult to resist such temptations precisely because they seem so harmless.
   • For example, one cigarette or one piece of cake by itself will not lead to long-term catastrophic consequences. However, one cigarette contributes to the further emergence of the desire to smoke another, and another, and in general, this increases your risk of facing negative consequences. And even just one cigarette can have a devastating effect on your body and increase your risk of developing cancer.
   • Try to view your actions in a broader context. One piece of cake won't kill you, but if you're trying to lower your sugar intake and eat healthier foods, this very piece of cake will throw you back on the road to achieving your goal. If you constantly succumb to temptation, the extra calories will significantly increase the time to reach your goal. By thinking in this way, rather than looking at each case in isolation, you will be able to control yourself more.
   • You may find that visualizing the long-term consequences will strengthen your resistance. For example, if you are tempted to smoke, imagine a cancer patient undergoing chemotherapy. Imagine how awful you will feel, how much money will have to be spent on treatment, and what trials your family will face.
6. 6 Try to distract yourself from temptation. Sometimes, being obsessed with temptation can get in the way of resisting temptation. Research has shown that focusing on something else can help you fight temptation. Try yoga, meditation, going for a run, or meeting your friends. Whatever you choose, devote yourself entirely to it.
   • You can engage in some kind of activity with those who, like you, need help. Shift your focus to other people. This will also distract you from dealing with temptation.
   • It is helpful to develop a so-called “distraction plan”. For example, make a decision whenever your hand reaches for a cigarette to pack up and go for a run. This will distract you from the desire to smoke, and it will contribute to your health.
7. 7 Give yourself no choice. If you are tempted in any way, do not allow yourself to think you have a choice: to overcome or give in. If you give up choice, you will be forced to give up the temptation itself.
   • For example, if you are tempted to start a relationship on the sidelines, try not to flirt with a coworker you have a liking for. Being confident that you do not want to cheat on your partner, do not allow even the slightest hint of sympathy.
   • Another example: if you are having a hard time following your doctor's prescribed sugar reduction plan, it is worth ditching the party invitation if you are sure there will be a lot of sweets and fatty foods.At the same time, such a strategy will significantly reduce your ability to communicate and interact with other people, so carefully consider whether you are ready to embark on this path.

Part 2 of 3: Develop Self-Control

1. 1 Make specific plans. Deliberately make a plan for yourself, for example: “I won't eat natural for lunch tonight. I want to follow my plan and so I’d better eat an apple ”or“ Today at the party I will only have one glass of beer and ask a friend to stop me in case I pick up another one. ” By declaring your own plans like this, concretely and accurately defining your steps, you can focus on your long-term goals and not be scattered on the satisfaction of momentary desires.
   • It is useful to formulate your plans in the form of “if-then” sentences. For example, you might outline the following scenario: “If I’m offered a cake at a party, I’ll say,“ No thanks, I’m monitoring my sugar level, ”and I’ll start talking to someone.”
2. 2 Get help. If you find it difficult to say no to something, such as another cigarette or piece of cake, ask your friend or partner to look after you. Being accountable to another person will leave you no choice.
   • For example, if you're trying to keep track of your alcohol intake at a party, ask your spouse to remind you of your plan after one drink.
3. 3 Use technology. Create accountability with applications or computer programs that track your habits. If you are trying to learn not to waste money, install an expense tracking program. If you're keeping track of your weight, use an app on your phone to keep track of what you've eaten.
   • Using technology can also help you recognize the moments when you are most tempted. For example, you may find that you tend to overeat on weekends.
4. 4 Challenge someone else. If you're trying to resist temptation and you know someone is struggling with the same problem, offer to host a competition. For example, if you want to exercise more, but can't force yourself - ask a friend to check who will lose weight faster or spend more time in the gym. Friendly competition may be all you need to build accountability and motivation to take action.
   • Before starting a competition, make sure you agree to all of the terms and conditions.
5. 5 Cultivate gratitude. Gratitude helps you remember what you are grateful for in your life. By focusing on this, you are unlikely to want something wrong.
   • Try to write down a few items each day for which you are grateful. Keep this list with you and refer to it whenever you are tempted.
6. 6 Practice your skills. Many studies show that it is possible to develop self-control even in adulthood. Exercises like these will increase your performance and relieve the level of impulsivity. Just as our physical muscles develop, the muscles of your self-control will become stronger through daily exercise.
   • One way to train is to try to change habits, even the most basic ones. For example, if you notice that you brush your teeth always starting from the right side of your mouth, make a conscious effort to start from the left.
   • Another type of training is the establishment of new daily habits. For example, you might decide to get up at 7:30 every morning, including on weekends, and make yourself breakfast instead of chewing on cookies. By following your decision, you will thereby develop self-control skills.
   • You can train your self-control in more serious ways, for example, start twice and ride a bike to school or work a week. By developing the habit of setting goals and achieving them, you will train your self-control muscles.

Part 3 of 3: Avoid Waste

1. 1 Pay close attention to the level of your internal energy. Similar to physical strength, the level of self-control can become depleted. When you train, you always get to a state of fatigue, and in this state it becomes too difficult to keep running or lift heavy weights. Practicing decision-making skills can also tire your brain.
   • One study showed that students who were forced to exercise their self-control while completing one task, coped with the second, which required the same, worse than those students who began completing the second task immediately, without completing the first. So if you are going to spend time on the weekend where there is a lot of sweetness, do not dine in the same room where everyone drinks tea and buns. The need to constantly resist temptation can take all your strength away.
   • The same study found that the need to make decisions also affects the level of self-control. If you know that you will find yourself in a situation where you need to make decisions, for example, a workshop with a high level of responsibility, try to avoid situations that present you with temptation that day. For example, refuse to participate in a party if you know that you will have to make important decisions the day before.
2. 2 Eat well. Eating habits can be a huge source of temptation, and healthy eating can help you maintain your self-control. One study found that students who did not eat well and on time performed worse on self-control tasks than students who recently ate food and thus had stable blood sugar levels.
   • Even a quick quick snack - a glass of lemonade or a piece of fruit - can raise your glucose levels and increase your ability to control yourself in difficult situations.
   • High fiber foods such as beans, oatmeal, potatoes and vegetables help maintain stable glucose levels and prevent spikes in glucose. These foods take longer to digest, making you feel fuller longer and making it easier to fight food-related temptations.
3. 3 Avoid stressful situations. Stress depletes self-control resources very quickly. There are several ways you can reduce your stress levels:
   • Try yoga techniques daily.
   • Meditation helps many people to relax.
   • Deep breathing exercises are also helpful and can be done anytime, anywhere.
   • Get plenty of rest. Sleep at least 7-9 hours, stick to a sleep schedule, and maintain it even on weekends.

Tips

• Some people are more inclined to succumb to temptations, others show enviable resilience, but it is within the power of everyone to learn, through persistent practice, to show willpower and overcome their temptations.