More Willpower ? – Yes Please!
January is all about new beginnings and signifies the hope that finally this year will be the year to shake off an accumulation of bad habits. The main thing that stands in our way of course is our Willpower – or lack of. I know I certainly do not have enough and am fascinated by people who seem to have it in abundance.
Turns out (contrary to popular belief, including my own) willpower is not something we either have or have not, but rather it is all in the mind (just behind the forehead to be precise) and is greatly affected by stress, sleep and even the food we eat!! The good news is our resolve can be strengthened by daily practices. I found an interesting piece on Willpower by Carl Robertson who has created a guide line to develop stronger resolution. Check out his Blog.
According to experts certain daily habits can strengthen your willpower and the best time to practice them is in the morning (that really means the night before)! See below for a guide on how to develop the perfect morning routine for unstoppable willpower:
1. GET ENOUGH SLEEP
In scientific terms, sleep deprivation leads to what’s called “mild prefrontal dysfunction,” – a state where your brain is unable to regulate emotions or attention span as easily. Essentially, this state of mind is akin to being drunk! It leaves us at a disadvantage as we are more likely to get frustrated when working on challenging tasks, which leads to us getting irritated with those around us.
2. MEDITATE
Robertson suggests Meditation is the fastest and most effective way to increase your willpower. By meditating, you are training the brain to focus and resist the urge to wander. Research shows that after just 2-3 days of practising meditation for 10 minutes, your brain will be able to focus better, energy levels will increase, and you will be less stressed.
But what is Meditation? Put simply it is the practice of bringing your thoughts to the present. (This is usually done by sitting upright in a room that is clear of distractions and focusing solely on your breathing). We spend nearly half (47% ) of our lives either reliving the past or thinking about what we are going to do in the future. This means very little time is spent with a clear, focused mind on the present. Instead, incorporate 10 minutes meditation within your the morning routine and within 2-3 days, you will see an increase in your willpower!
3. EAT A HEALTHY BREAKFAST
We’ve all heard that eating a healthy breakfast is important. But who knew food is essential for willpower!
Robertson explains that food produces a chemical known as glucose, which is what the brain uses as its “willpower fuel”. Sugary foods cause a quick spike of glucose, giving you willpower fuel for the short-term, but will cause a subsequent crash that depletes your willpower just as fast.
Instead aim to keep the glucose levels steady. This will give your brain a consistent reserve of fuel to exert willpower throughout the day -a low-glycemic diet is best: LEAN PROTEINS, NUTS (ideally walnuts, pecans and cashews), FRESH FRUIT (bananas, blueberries, apples and cherries), and VEGETABLES. Try an omelette, or banana smoothie or even a green juice.
4. EXERCISE
24 non-exercisers between the age of 18 and 50 took part in a 2-month study. They were given free gym memberships and asked to exercise just once a week for the first month and three times week for the second month. Throughout the study, they tested the participants on various self-control activities from resisting temptations to persevering through challenging tasks.
After just 2 months of exercise every participant had increased his or her ability to resist temptations and persevere on tasks.
The participants also:
· Procrastinated less ( something I am guilty of).
· Felt more in control of their emotions
· Reduced smoking, alcohol and caffeine intake
· Saved more money
· Ate less junk food
· Began eating a healthier diet
· Watched less TV
· Spent more time studying
· Splurged less on impulse purchases
· Were more likely to be punctual
All of this occurred naturally from the habitual exercise!
Remember for a full month, these participants only went to the gym ONCE a week!! Only four times in total in the entire first month!
5. GIVE YOURSELF PLENTY OF TIME
Avoid Stress. This is one of the biggest sabotages of your willpower. Stress releases a chemical in your body known as cortisol, which increases anxiety, lowers energy, and depletes confidence. The biggest culprit of stress in the morning is feeling rushed.
CONCLUSION
Robertson says willpower is like a battery. Each morning we wake up with a fully charged “willpower battery”. Throughout the day, it slowly gets drained until we feel completely exhausted and demotivated. However, there are many things we can do to “extend our battery life”, and it starts with the perfect morning routine: Give yourself plenty of time to wake up, meditate, eat a healthy breakfast, exercise and find inspiration before you go to work. Avoid the rush as the cortisol that is produced will upset the additional willpower from your perfect morning routine! The key is to go to bed earlier, wake up earlier and give yourself plenty of time to build a long-lasting willpower battery life!
If you can improve your morning routine, you will set yourself up for a very successful life!
I’m inspired!! Are you?
Naturally yours,
Michaela X