Will power training: 3 simple exercises. How it works?
We often complain: there is not enough will power to cope with addictions or to find new, useful. It appears, it is possible to exercise self-checking in small, in daily insignificant affairs. Let`s try?
Any muscle of your body gets stronger if it to exercise: for bicepses will approach to drag dumbbells, and for thumbs - to write sms. Time self-checking - a muscle (even figuratively), it it is possible to pump up too. As well as with physical exercises, self-checking time tires, but over time trainings have to temper it.That it to check
, researchers developed programs of strong-willed trainings. No, the speech not about uchebno - training camp for recruits and not about a detoxication course. Everything is much simpler: it is necessary to make active a self-checking muscle at the person, having asked it to take small steps which usually it slips, without noticing.For example, in one program of participants intermediate terms asked to establish
for themselves and to observe them. They can be thought up for any task which you will not undertake in any way, for example for cleaning in the storeroom. Terms can be such: week 1 - to open a door and to take a view of a disorder; week 2 - to clean everything on tops; week 3 - to throw out everything that belongs to pre-perestroika time and so on.
When cadets of will power made the schedule for two months ahead, they not only cleaned up in storerooms and finished projects, but also became better to eat, more often to play sports, to smoke and take less alcohol and coffee. They as if indeed pumped up a self-checking muscle.
On other researches if constantly to control itself in something small: to watch a bearing, every day to squeeze out the hand exercise machine, to cut down sweet, to monitor expenditure - it is possible to strengthen will power in general. And though these small self-checking exercises seem insignificant, they will support us in those tests of will power which especially are important for us, including concentration at work, care about health, ability to resist a temptation and to cope with the emotions.the team of psychologists of Severo - the Western university checked
In one research whether really two weeks of trainings of will power can reduce domestic violence. They in a casual order distributed 40 people (aged from 18 till 45 years consisting in the romantic relations) on trainings. Participants of the first group asked to eat, brush teeth and to open doors not the leading hand. Another ordered to avoid curses and to answer “yes“ instead of “uga“. Did not instruct the third group. Two weeks later participants of the two first groups applied a physical abuse much less often in situations which provoked them before, for example, when they were jealous or felt disrespect from the partner. In the third group of changes it was not observed. Even if you are not inclined to a physical abuse, all of us understand what it - to lose self-control or to make what you are sorry later about on rage.
In these experiments people pumped up important “muscle“ which helped them not only with concrete tests: to meet the deadline, to open doors the left hand or not to pronounce swear words. They found a habit to watch that they do, and to choose what is more difficult, and not that it is easier. In each of these tests of will power the brain was accustomed to stop before working. The triviality of tasks only promoted it. Tests were the presents, but did not frighten by the scope. And though self-restriction demanded the increased attentiveness, it did not cause acute sense of deprivation (“As it I cannot “ugukat“?! Yes I only it also survive!“ ). Relative negligibility of these strong-willed tests allowed participants to swing a self-checking muscle without fear of failure which derails so many attempts to change.
Experiment: will power warm-upIf you want to begin with
will power trainings, test one of the following warm-ups:
- of Strengthening of force “I will not be“ : try not to be expressed (or to abstain from any speech habit), not to cross the legs when you sit, or use not the leading hand when you eat or you open doors.
- Strengthening of force “I will be“ : try to do something every day (not that you already do), just to practice in creation of a habit, and do not shirk. Let`s say you call mother, meditate for five minutes a day, daily you take out garbage.
- self-checking Strengthening : you watch what usually you do not pay attention to. For example, how many you spend that you eat, what is the time see off on the Internet or in front of the TV. For this purpose the modern equipment is not necessary - there will be enough pencil and paper.
you can pick up exercise on will power which will be connected with your strong-willed test. For example, if your purpose - to save, you watch that how many you spend. If you want to play more sports, carry out 10 squats or push-ups before a morning shower. But it is not terrible if this experiment is not crossed with your great purposes. The muscular model of self-checking assumes that if to use will power every day, it will strengthen you in all strong-willed tests.
From the book “Will power. How to develop and strengthen“