How to develop willpower?

Simple ways to develop your willpower:

1. Determine a goal and focus on it. Shooting from all sides will confuse you. Every night before going to bed, use a piece of paper to list all the things you have to do tomorrow, and then use a number from 1 to 10 to mark their importance, then arrange them in order, and finally choose the six most important things to do tomorrow. things to do. Write it down and take it with you. Tomorrow you focus on doing these six things. When you finish something, cross it off. If you can finish it, it proves that you are strong enough to have a fulfilling day. This is the secret secret of Hopkins, the world's top sales master, simple but powerful.

2. Slaughter the elephant. You can't eat an elephant in one bite, so I recommend the elephant slaughter method. This method is written in Napoleon Hill's "The Law of Success" and is one of my most trusted techniques. If your goal is to organize ten documents today. Okay, let's say you have eight hours of working time and you have to do 12 documents. Okay, cut the time into four sections and do 3 documents every 2 hours. That's one and a half documents in one hour. In this hour, you focus on For this portion and a half, don’t think about how much more will be left behind. You will find that the mental burden will be much lighter this way, and you can finish that portion and a half in less than an hour and take a break. Sprint again! I am currently helping a forum identify some books. Without this method, I would not have been able to persist until the end. So I believe in its power.

3. Give yourself a kiss and renew your determination. This method comes from the great Erin C. Casella in her book "All In". Whenever you fail and do something wrong, don't beat yourself up. Be sure to recognize the efforts you have made. For example, you supported running for 13 days, but did not run on the 14th day. Don't scold. Say to yourself, although I failed temporarily today, I persisted for 13 days, which is good. I will start working hard again tomorrow, and this time I will persist longer than 13 days. I can definitely do it.

4. If you can, make up your mind again in front of the mirror. When you make up your mind again, don’t just think, I can do it, I can do it. It is necessary to simultaneously arouse inner emotions, imagine the image of success, and at the same time show vitality and momentum in action. Stand tall, take a deep breath, speak louder, look at others and say: Hello, I am XX. Make a strong gesture. Speak simply and clearly. You can project the presence of a strong and powerful leader. Then the power will come. This is one of the highlights of Antonio Robbins NAC. Countless people spent a lot of time learning, and the most valuable tool they learned is this! Use it. It brings strength!

5. Be proactive

Don’t confuse willpower with self-denial. When it is applied to positive goals, it becomes a huge force.

A businessman on the East Coast of the United States knew that he drank too much. However, he was engaged in a very annoying job, and drinking a few glasses of wine before a meal seemed to relax people's nervousness. But alcohol and tiring work made him drowsy, so he often fell asleep as soon as he finished drinking. One day, the manager realized that he was wasting his time drinking away his sorrows. So he decided not to drink too much, but to spend more time with his children. It was not easy at the beginning, and he often thought of the fragrant wine, but he warned himself that what he was doing now would result in gains rather than losses. Later facts proved that the more he cared about his family and children, the more motivated he was at work.

Active willpower allows you to overcome inertia and focus on the future. When you encounter resistance, imagine how happy you will be after overcoming it; actively devote yourself to the specific practice of achieving your goals, and you will be able to persist to the end.

7. Make up your mind

James Prowse, a psychology professor at the University of Rhode Island in the United States, divides the realization of a certain change into four steps:

Resist- - Unwillingness to change;

Consider – weigh the pros and cons of change;

Action – develop willpower to achieve change;

Persistence – use willpower to keep the transformation going.

Some people are "chronic decision-makers". They know that they should reduce their drinking, but they are indecisive when making decisions and are unable to take action.

In order to make up your mind, you can set a deadline for your goal. Maggie Collins is a teacher in California who is very concerned about how to lose weight. Later, she was elected as the president of a citizen organization and decided to lose 6 kilograms. For this reason, she bought clothes that were two sizes smaller than her own body and wanted to wear them at the annual meeting in three months. Thanks to persistence, Collins finally got what he wanted.

8. Clear goals

Professor Pross once studied a group of experimental subjects who planned to change their behavior starting from New Year's Day. It was found that the most successful were those with the most specific and clear goals. people. One of the men was determined to be kind and equal to his wife every day. Later, he really did it. The other person just expressed in general terms that he wanted to be nicer to the people at home, but within a few days it was the same as before, with the same quarrels.

Don't say empty words such as: "I plan to do more physical exercise", or "I plan to read more books." Instead, be specific and clear - "I plan to walk for 45 minutes every morning", or "I plan to read for an hour on Monday, Wednesday, and Friday evenings of the week."

9. Weigh the pros and cons

If you are half-hearted about physical exercise because you cannot see the actual benefits, mere desire will not make you willingly put on running shoes.

Professor Pross advises people who come to him for consultation that they can draw four grids on a piece of paper to fill in short-term and long-term losses and gains. If you plan to quit smoking, you can fill in the top two boxes with short-term losses: "I felt sad at first" and short-term gains: "I can save a lot of money"; fill in the bottom two boxes with long-term gains: "My The body will become healthier" and long-term losses: "I will promote a way to relieve boredom." Through careful comparison like this, it will be easier to muster the willpower to quit smoking.

10. Change yourself

However, knowing the gains is not enough. The most fundamental motivation comes from the desire to change one's own image and control one's own life. Reasons can sometimes be convincing, but only when emotional factors are aroused can one truly respond.

Tom smokes three packs of cigarettes every day. Although he keeps coughing, he still refuses to listen to the doctor's advice. Instead, he goes his own way and smokes without fail. "One day, I suddenly realized that I was so stupid." He recalled, "Isn't this 'suicide'? In order to survive, I have to quit smoking." Since quitting smoking can make him feel better, Tom had the idea The willpower to break bad habits.

11. Pay attention to the spirit

Touranvois, the famous French general in the 17th century, was famous for leading by example and standing at the front of the team every time he fought. When others asked about this, he said bluntly: "My actions looked like a brave person, but I was extremely scared from beginning to end. I did not give in to timidity, but said to my body-'Old man, you Although I'm trembling, I have to move forward!" He charged forward resolutely.

A large number of facts have proven that acting as if you have a strong will will help you become a person with a strong will.

12. Tempering will

As early as 1915, psychologist Boyd Barrett once proposed a method of tempering will. This included getting up and sitting down from a chair 30 times, emptying a box of matches and putting them back into the box one by one. He believes that these exercises can strengthen the willpower to face more serious and difficult challenges in the future. Barrett's specific advice may seem dated, but his line of thinking is inspiring. For example, you could plan in advance what you want to do on Sunday morning and decide not to eat lunch until you finish it.

Bill Bradley from New Jersey is a star of the New York professional basketball team. In addition to participating in normal training, he comes to the court early every morning and practices foul shots alone. shooting aim.

"Hard work pays off", and he finally became the person who scored the most shots on the team.

13. Persist to the end

As the saying goes, "Where there is a will, there is a way." It means fighting against difficulties and overcoming them. Prowse studied people who quit smoking and then started smoking again and found that many people had not thought carefully about how to deal with the temptation of cigarettes. So even though you muster up the strength to quit smoking, you can't stick to it. When someone handed me a cigarette, I took it and smoked it.

If you decide to quit drinking, don't touch your glass under any circumstances. If you insist on jogging, even if it rains heavily when you wake up in the morning, do it indoors.

14. Seek truth from facts

If you are required to lose 25 kilograms within 3 months, or you must engage in 3 hours of physical exercise a day, then for such an unachievable goal, The strongest will is of no avail. Moreover, the consequences of failure can ultimately negate your desire to try again.

In many cases, it is a good idea to break down a single large goal or many smaller goals. Bob, who plans to quit smoking, posted a sign in his room - "No Drinking Every Day." Since the overall goal of quitting drinking is broken down into specific actions every day, you can clarify your determination again the next day. At the end of the week, Bob was full of confidence when he reviewed his series of "victories" in the past seven days, and finally said goodbye to wine.

15. Gradual cultivation

A strong will does not appear suddenly overnight. It is formed step by step in the process of gradual accumulation. You will inevitably encounter setbacks and failures in the process. You must find out the reasons for your lack of fighting spirit in order to solve them in a targeted manner.

The first time Mary quit smoking, she made great determination, but failed. When analyzing the reasons, I realized that I needed to do something instead of holding cigarettes. Later she bought needles and wool and knitted sweaters when she wanted to smoke. A few months later, Mary gave up smoking completely and knitted a wool vest for her husband, which was really "killing two birds with one stone."

16. Move forward by winning

Practice has proven that every success will further strengthen your willpower. If you overcome one bad habit with tenacity, you'll gain the confidence to take on another challenge and win.

Every success can increase your self-confidence by one point, allowing you to climb

and run long distances. This method has been mentioned in many articles? It seems that it is indeed a very effective way. This method is also advocated. However, the difference between long-distance running and previous articles is that long-distance running not only requires persistence every day, but also gradually increases the intensity. "Insist on running every morning"? This is a summary given by most articles. I think the initial effect of this method on cultivating willpower will be very obvious. However, as the body gradually adapts, the effect will gradually weaken. Therefore, it is proposed that in On the basis of persisting every day, gradually increase the intensity. The specific method is as follows: Develop a reasonable plan, including goals and deadlines for completing the goals. The goal must be clear. Studies have proven that the clearer and more specific the goal, the more motivated you will be to achieve it. Therefore, don’t tell yourself “I want to run every day” or “I want to run more distance tomorrow”. Instead, you should tell yourself: “ "You must insist on running three thousand meters at midnight every day" or "You must run one thousand meters more tomorrow than today"? Only such goals are persuasive? The deadline for completing the goal must be set before implementing the plan? And it also needs to be clear and specific? For example, "You must run 10,000 meters in one run within three months." The specific plan should be set according to your own situation. In the first month, you should set an affordable goal for yourself. For example, run two thousand meters every day? This goal cannot be set too high. The most important thing is that you Keep at it. The simplest thing in the world is persistence. The most difficult thing is persistence. Everything is difficult at the beginning. Therefore, whether you can persist in the first month will determine whether your training can be successful.

Therefore, the goal cannot be set too high. If it is too high, it will be difficult to complete. It will make you lose confidence. Of course, it cannot be too low. If it is five hundred meters a day, if it is too low, it will be too easy to complete. There will be no challenging work for your will. Strength training is of no benefit. If you can persevere in the first month? Congratulations? You have initially developed your willpower? The next step is to persevere? But from now on you have to increase the intensity for yourself? The intensity should also be based on your own Situation setting? The standard is the same as the initial goal. It can’t be too high or too low. Use every month or every two months as a cycle? Increase a certain intensity in each cycle? Until the intensity reaches a certain level. to the limit. At this time, you will be surprised to find that you already have "control" over your own behavior. You don't have to run that long every day. The distance can be set according to the situation. But at least ensure that you run the longest distance once or twice a week. train. How to set up a plan for long-distance running? This is a difficult question to define. Will I continue to consult relevant information? I will write a special article to introduce the method of long-distance running in detail in the future. Friends who want to use this method for training may wish to subscribe to his blog. You can see his articles as soon as possible. You are welcome to use Crawling, GOOGLE or other subscription tools to subscribe. How beautiful? Did you have two years of long-distance running training in high school? In your senior year of high school, you won the second place in the national radio division competition and won the title of "National Level 2 Athlete". Before high school, I was still out of breath after running a few hundred meters. After two years of training, I could easily win the 5,000-meter race. And my willpower has also been strengthened, and I almost never had any diseases during my three years of high school and my freshman year. This is all due to those two years of long-distance running. Tell yourself the benefits of doing so. What if you don’t see the actual benefits and are half-hearted about long-distance running? A plan alone won’t make you willing to put on your running shoes. You should know the benefits of long-distance running. Before you implement the plan, you have to keep telling yourself - "Long-distance running will be a good exercise for your body. Long-distance running will develop perseverance and willpower." Then wear it. Put on your running shoes? With firm belief? Run. In the process of implementing the plan, you can record the results of your training. For example, your muscles are stronger and your life is full of vitality. You rarely get sick. This saves a lot of money. You are more patient in doing things. This makes it easier to get the job done well. Using these benefits to stimulate you will inspire you to have more motivation to stick to this plan, and ultimately cultivate perseverance and willpower. Change your usual style. Is it not enough to know the benefits of long-distance running? The most fundamental motivation arises from the desire to change your style and take control of your life. Reasons can sometimes be convincing, but only when emotional factors are aroused can you truly respond. If you have such thoughts - "It's raining today? I won't go for a run", "I'm tired from work today? I won't go for a run? I'll go to bed first"? Then please change your style, right? Today's laziness will lead to Are you preparing a reason to be lazy tomorrow? Will being lazy tomorrow prepare a reason for you to be lazy in the future? If you really want to develop firm willpower, you must continue this training. Or does it take a lot of willpower to do it? All you have to do is activate that willpower? The possible way is to change your style? If it rains today? You have to say "It rains today?" I have to run three thousand meters indoors" and "Too tired today? Can I finish the run slowly? Then have a good sleep." Punishment for failure to complete tasks. Right? That's it. If you can't complete the task, you will give yourself a certain punishment. This will urge you to train according to the provisions of the plan. For example, you can write this on your long-distance running plan: "If you don't insist on running tonight, you will definitely not have dinner." "If you can't run 500 meters more than yesterday, you will definitely not surf the Internet." Or not watch TV?". And this punishment must be supervised by someone? For example, your parents, wife or classmates. In this way, if you want to be lazy, your supervisor will warn you, and you will feel ashamed for not fulfilling your commitment, and then you will be motivated to complete the task. Don't eat a fat man in one bite.

Too anxious to eat hot tofu? The cultivation of willpower cannot be achieved in a day or two. It requires a long-term process. The purpose of long-distance running is not how long you can run, but whether it can help you develop a strong willpower. The purpose of increasing intensity is also the same. Therefore, the standard of training is not how long or how far you run? Hold on for as long as you want. Even if your increase in intensity is small, as long as you persist for a long time, it will help you develop perseverance. Find someone to run with you. Does running alone feel boring? You can find a friend who has the same interests as you to run together. It will be more interesting. But there is a problem with this. For example, if your friend tells you, "I have something to do today, I don't want to run away." Are you shaken? You may tell yourself, "He won't run away? He won't run either." It’s time to really test you. Should you run alone? Or should you give yourself a holiday like him? Choosing the former? It means that your willpower is strong enough to resist the temptation of laziness. Choosing the latter? Explain. Your will is not strong enough? No one can help you? Think about the plan you have set for yourself? Think about the punishment you want to impose on yourself? Stimulate your motivation. If your friend often can't keep going, then don't run with him. At this time, he is no longer your motivation to persist in long-distance running, but a temptation that makes you waver in your determination. You have to learn to say no to your friends. Persistence is victory. Is long-distance running a relatively boring sport? The ultimate victory is to persevere to the end. And persistence requires willpower? If you can train according to the plan you set, you can gradually develop willpower. And the willpower you cultivate provides motivation for long-term persistence? So this is a virtuous cycle. Process? Follow the plan and train for a long time? You will definitely be able to persist until you develop a firm willpower. Luo Luo said so much? Have I told you the specific method of long-distance running? Do you know that it takes a lot of courage and perseverance to actually train according to this method? But once you can persist? You will be surprised to find that it works for you. benefits. Method 2: Take a cold bath. Someone has used this method before, and we all know it. That is our great Chairman Mao. When Mao Zedong was in school in the First Division, he insisted on wiping himself and taking a shower with cold water from the well every day. Because of this, his old man's body has always been very healthy, and he felt that he had suffered a lot under the difficult conditions during the revolution. The strong willpower he showed has a lot to do with his insistence on taking cold baths. Deng Xiaoping insisted on taking cold showers throughout his life? Even in Beijing, which was cold in December? He still insisted on taking cold showers. At present, I insist on taking cold showers every day. But it is summer now. Taking cold showers is still very comfortable. Let’s see if I can continue until winter. Please supervise me. The key to taking a cold bath is also a matter of persistence. However, there are many things that need to be paid attention to during this training process. It must be done step by step. When you first start training, you should follow the three rules of bathing: "from local to whole body", water temperature "from high to low" and bathing time "from short to long". You can use warm water when washing for the first time. When washing, wash your hands and arms first, then the legs, then the chest, and finally the back. After washing the local area first, then rinse the whole body. Wash the whole body for the first time. The time is not easy to be too long? It can be done within ten minutes. Then you have to persist for a period of time. During this period, the temperature of the water is not lowered, but the bathing time is only increased. This is called the first stage. After that, start to lower the water temperature, and then repeat the first stage until you are completely adapted to the temperature. Continue to lower the water temperature until there is no need to add hot water. Training should also be seasonal. Training should start in the summer, then gradually transition to autumn, and finally transition to winter. If it starts in autumn or spring? You may get sick due to lack of adaptability. Friends with poor physical fitness should not take cold showers. When taking a cold shower, the water temperature is too low. The human body will feel cold, which will produce a series of stress reactions, such as accelerated heartbeat, increased blood pressure, muscle contraction, nervous tension, etc. For those friends with poor physical fitness, it will not eliminate fatigue. ?It can also cause colds, fever and other diseases due to cold stimulation.

The purpose of taking a cold bath is to strengthen your body and exercise your strong willpower. But if you get sick from it? It is better not to try it. Women should not take cold showers. Because of women's special physiological reasons, especially during menstruation, lactation, and pregnancy, the stimulation of cold water can cause female endocrine disorders, amenorrhea, and abdominal pain. Moreover, many bacteria can also enter the vagina and cause gynecological diseases such as vaginitis. ?Seriously it will have a certain impact on women’s future pregnancy and physical health. Patients with coronary heart disease should avoid taking cold showers. Be careful to take cold showers after sweating during summer exercises. Do not take cold showers after sexual intercourse. Be careful to take cold showers after labor. The above four points were found online. I won’t go into details for the reasons. Just remember them. In short, do you think taking a cold bath is a good training method? And most people now have this condition? It has been scientifically proven that taking a cold bath does have many benefits for the body? And being able to stick to it will definitely exercise your perseverance and willpower? Why not give it a try? Method three? Push-ups? Girls can also do sit-ups? The method is similar to long-distance running and washing in cold water? And it requires very few conditions. Just give an example of the specific method? How to exercise one What about human willpower? My personal experience is that you practice push-ups every day? Do you remember when you first started practicing in 2003? Because you haven’t practiced since school? You get out of breath after doing 25 at a time? You can’t hold it for less than 30? Later In the beginning, I added one every two days. In less than a month, I was able to do 50 at a time. In order to exercise my willpower, I insisted on doing push-ups every night before taking a bath and going to bed. By the way, I exercised. A year later, I competed with other colleagues. Did I hold more than 80? My colleague said it was not up to standard? I insisted on counting according to the most standard? I could only hold 50. Then I continued to practice every day. Now I can hold 80 in a very standard posture. Already. Is there a goal? Can we support 100 within this year? China’s special forces seem to support 100 at a time? We need to follow their lead. Practicing push-ups makes the body stronger and stronger, and the figure is standard. There is no excess fat in the body, only toned muscles. More importantly, it exercises a strong will. In addition to the three methods mentioned above, there are many other methods that can help you develop firm willpower. All methods are valuable in persistence. And persistence requires the support of willpower. You must have a firm willpower. Only with faith can we ultimately succeed. When you develop strong willpower? You will be surprised to find the great significance it has on your life. The blog is designed to help you better develop yourself. All methods must be done by yourself to be effective. This requires you to have firm willpower first, so that you can use the methods of this blog to better develop yourself. For example, the series of articles on how to become an early riser, how to become an early riser, and how to become an early riser in your life. Getting up immediately when the alarm clock goes off requires a strong willpower to actually do it. Therefore, I believe that cultivating your willpower is the first step for you to develop yourself. With firm willpower, you will be able to unswervingly do what you think is right, and success will not be far away from you. I hope this article can be useful to you? The article is very nagging? If you can persist in reading it, it means that your willpower is already relatively strong and you still need to continue to work hard