Top 10 to Boost Your Willpower .... and Avoid Pitfalls
of us are faced with annoying challenge of sticking to our goal of losing
following a healthy
getting enough sleep.
The question that crops up to our mind is -Why is our self-control so
strong on some days and so weak on others?
To answer that, willpower is not dependent only on psychological strength. There
are certain physiological and emotional factors, such as blood
brain chemistry, lack of sleep, hormones etc.
which control our power of self- resistance.
What really remains is to learn ways to handle fall-apart situations and gain an
upper hand over them
Meditate: Meditation is
one of the most powerful methods to strengthen your resolve, develop
self-control and maintain focus on your goal. Practicing mindfulness
meditation for a few minutes(3-5 min) each day can actually boost
willpower by building up gray matter in areas of the brain that regulate
emotions and govern decision making. Meditation actually creates
physical changes in the brain in as little as eight weeks, according to
many studies including one conducted by Massachusetts General Hospital (MGH)
researchers. The study found that an 8-week mindfulness meditation
program made measurable changes in the gray matter of brain areas
associated with memory, sense of self, empathy and stress.
Yourself Clicked. Set
a goal of one 10-minute exercise session per week. Then increase it to
two 10-minute sessions. Gradually add minutes to each workout (and
eventually add one or more additional workouts to your week), until
you're exercising as long and as frequently as you should in order to
reach your goals. The simple act of setting aside some time for exercise
every day, no matter how little, and sticking to it is enough to start
building the habit. You can motivate yourself to lose
taking some self-portraits. We usually don’t have the best idea about
how we truly look until we see ourselves in a photograph. Keep a picture
with you and look at it when you feel like giving up.
an accountability buddy—someone
who knows about your plan and is willing to give you a push when you
feel like slacking off.
a Team or make a Fitness
It’s always harder to let someone else down than it is to let
yourself off the hook.
an excuse buster. Find
a friend, family member whose judgment and opinion you respect. Each time you
find yourself thinking about skipping an exercise session or blowing your meal
write down the reason for your choice. Share this reason with your excuse buster
and get her honest opinion about whether the reason for your choice is
reasonable or just an excuse. You’ll probably find that this makes it a lot
harder for you to believe your own rationalizations.
Don't skimp on sleep: Research
shows that getting less than 6 hours of snooze time decreases decision-making
abilities and leads to failure of self-control as the day wears on. One
mechanism in play: ghrelin, a hormone that triggers hunger. One study of healthy
adults found that after they got 4 hours of sleep just
2 nights in a row, their levels of ghrelin increased by 28% and their appetites
by a whopping 23%, especially for salty snacks and sweets.
Don't Starve: A
blood-sugar dip, occurs after you skip a meal, which can impair the areas that
oversee planning and self-restraint. Research shows that exerting your willpower
decreases glucose even more. So if you skip lunch and spend the afternoon
fighting the desire to dip into a coworker's candy jar, you could set yourself
up for an evening binge. When you eat a donut and coffee for breakfast and
then nothing until lunch then you will get a big blood sugar spike and then a
drop soon after and be just dragging your way until lunch. If you eat
consistently small but evenly spaced meals every
couple of hours during the day then you will not have this bloodsugar problem.
down your Emotions: Maintain
a diary to pen down your feelings. As you know depression is
grief and anxiety is
fear 'unexpressed', by writing down your feelings, you can release
negative feelings trapped inside. A very successful healing process
will be initiated, if if you can give way to your grief and fears in
Laughter is a fabulous healer and relaxant. The act of laughing also
increases the oxygen supply to the lungs, stimulates the production
of endorphins and can produce a feeling of euphoria. Occasionally it
may also open the gates to tears-another positive release.
& Pamper Yourself:
Shun away negative thoughts, like “I’m a failure.” “I should give
up.” “He hates me.” These thoughts manipulate your feelings, so that
what begins as a negative thought ultimately lead to exercise drop
out and binge eating. You are special, unique and highly loved and
appreciated. Remember, YOU are a unique creation of God and by
staying connected to friends and family, making healthy lifestyle
decisions, and keeping stress under control you can have a hugely
positive impact on your existance. Consciously do something that can
make you feel good. Get a new haircut,
polish your nails, or get enough sleep.
The points indicated above will help you gain self control and prevent a
drop-out. Lets face it who doesn't what to look slim and sexy.
Dated 21 February 2013