How to improve willpower & amp; how to keep on studying every day

[part 1: how to improve willpower]

there is a quality that can make a person stand out from the mediocre. This quality is not talent, education, IQ, but self-discipline. With self-discipline, anything is possible, and even the simplest goals seem out of reach. -- Theodore Roosevelt's

self-discipline, or willpower, is indispensable on the hard road to achieving a goal. other qualities are effort, determination, and Guts. Psychologists call these qualities "perseverance". In a series of new studies at the University of Pennsylvania, researchers have found that tough people are more likely to succeed academically, professionally, and otherwise, perhaps because they are passionate and selfless to overcome the inevitable stumbling blocks on the long road. In other words, success depends not only on talent but also on personality and spirit. Martin Saileman said: "if there is no indomitable spirit, unless you are a genius, you will not win." -- Peter Dawes's

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perseverance means more than willpower, so willpower is part of perseverance. In addition, willpower is also extremely important to achieve daily short-term goals. "if you want to achieve your goal, the most important thing is not to be discouraged when it is difficult. The key to success is to resist temptation and fight tenaciously. " -- Caroline Adams  your willpower is limited

Research shows that willpower is a limited resource. When you subconsciously suppress your impulses and thoughts, subconsciously make decisions, resist temptations, and go all out, you will gradually get tired. After this will be exhausted, you will not be able to build up the willpower you need for the next stage. Sleep can restore your willpower, just like any other spirit. There are also signs that exercise and meditation can also increase your overall willpower, which is not surprising, as exercise and meditation can improve many mental activities. Anyway, get some rest and relax. The bottom line is that you must use willpower when necessary and pay attention to the amount you use so as not to run out prematurely.

habit

the best thing to do is to stand firm in the face of challenges and temptations and make these positive practices your habit. Look, do you need Guts to brush your teeth every morning? It's a daily routine.

Ten years ago, I went on a diet for a year, and I ate a little frozen turkey every day. It did take a lot of willpower at first, but after a few months, I didn't have to control myself. Don't think about it or worry about it. I'm used to not eating anything. So I don't have to put my limited willpower on this issue. Over the next few years, my diet became less strict, and my diet began to be a little abnormal, especially when I had a hard day and Guts was exhausted.

[other ways to improve and store willpower]

1. Avoid the temptation

you don't always have to put yourself in the position of testing Guts from time to time. This may seem counterintuitive, but a lot of evidence suggests that in that case, your willpower can easily be exhausted.

2. Do something meaningful

it's easier to make decisions based on your values because you can use your usual self-principles without having to subconsciously control yourself. So stick to your principles.

3. Plan first

to prepare for the problems you may encounter and figure out how to deal with them so that you won't worry about it even if you encounter it.

4. Keywords

create a keyword or phrase for yourself to remind yourself of your values when you are vulnerable. This will motivate you to move forward, which in turn will make you react positively to keywords.

5. Don't distract willpower

if you want to get more with one shot, once and for all, then chances are you don't have enough willpower to do it.

6. Control your thoughts

"willpower is directly related to thought control. Once you realize that you can let positive thoughts crowd out negative thoughts, you have taken a big step forward in your life of self-discipline. " -Jim Randall

7. It takes a lot of will to learn to break down

to create motivation for yourself to achieve higher goals. In that case, it will be much easier to break down a large goal into small goals one by one.

8. Give yourself some time to recover

if you've just completed a task that consumes a lot of will, you need to give yourself a break before achieving the following goals.

9. Make use of the morning time

people's willpower is the strongest in the morning, so you should put the things that need Guts to do in the morning. If you want to start exercising, you'd better get into the habit of exercising in the morning.

[part 2: how to study every day]

everyone has their own learning goals. Many people have also made a detailed study plan. But few people stick to their study plans. Usually, in the beginning, I can keep on studying every day. After holding on for some time, you will encounter all kinds of things, and then every day will become two days /three days or more, and you will gradually find that you have given up your study plan. You will find that this kind of thing happens to everyone, including myself. The reasons for giving up are always varied, just like a saying before, if you don't want to do something, you will find an excuse. If you haven't read this story, I recommend you to read it.

the best way to keep learning every day is to make it a habit. I used to have seen the conclusion of a behavioral science study in a book: only about 5% of a person's behavior in a day is non-habitual, while the remaining 95% of behavior is habitual. When you take a while to turn your study plan into your habit, you will find yourself getting closer and closer to your goal.

you may have heard that a new habit can be formed in about 21 days, but this is only a general situation. But this cycle varies according to different people and habits, ranging from a few days to a few months. No matter how long the cycle takes, it generally goes through three stages:

the first stage: this stage is characterized by "deliberate, unnatural". If you need to remind yourself very deliberately to change, you will feel a little unnatural and uncomfortable.

the second stage: this stage is characterized by "deliberate, natural". You already feel more natural and comfortable, but if you don't pay attention, you will go back to the past. Because you also need to deliberately remind yourself to change.

Phase 3: this stage is characterized by "inadvertently, naturally", which is a habit. This stage is called the "habitual stable period". Once you have entered this stage, you have completed your self-transformation, and this habit has become an integral part of your life, and it will naturally continue to "serve" you.

the following suggestions can help you form better habits:

1. The time of each day should be moderate, and find the time that suits your intensity. You need to adjust your daily study plan according to your actual situation. You have never studied for more than an hour in a row, so don't make a study plan for two or three hours a day. You can change it into studying for half an hour or an hour every day. Divide the study time of half an hour or an hour into 10 minutes or 20 minutes at a time, which makes it easier to stick to it every day.

2. Put your daily study plan in the first place. You can get up 10 minutes or half an hour early every morning to complete your study plan. Try to make your daily study plan the first thing to do. You can make full use of your morning time to finish your study plan.

3. Make full use of your spare time to complete your plan. Sometimes you will find that you are too busy to take the whole time to study. At this point, you can learn to use the scattered time to complete your plan. Such as commuting time, lunchtime, queuing time, and other small pieces of time.