Volere” really means “can”. This is confirmed by the latest scientific studies that have investigated willpower . Until recently, in fact, it was believed that our ability to exercise the self-control necessary to achieve a goal (at work, in study, in sports, in diet, etc.) was limited and that, sooner or later, it would run out due to temptations, distractions, fatigue, tiredness and stress. The good recent news is that, on the contrary, willpower does not run out at all! Indeed, just like a car battery, it is recharged by using it and what’s more, it lasts a long time: in short, it is a “superforce” of will that can help us achieve challenging goals.
We have all felt, at least once in our lives, that we do not have enough willpower to carry out certain tasks that we consider important. If you find it difficult to make changes to your lifestyle or if you want to focus on a specific goal, you should know that willpower is an essential element. Fortunately, this ability can be strengthened just like a muscle, which means that the more you use it, the stronger it will become and retain a memory. In concrete terms, how can we improve it?
First, let’s start with a question: what is willpower?
Willpower is the ability to control or restrain oneself from immediate gratification in order to achieve long-term goals. It is a conscious regulation of certain impulses and helps one achieve greater satisfaction over time. Several recent studies suggest that willpower is partly determined by our genetics. This ability can be improved through commitment, understanding, and establishing a healthy routine.
How to increase willpower?
Recent studies suggest that willpower is a skill needed to achieve a goal and can be easily improved, sometimes described as tenacity or stubbornness. Some of the strategies that will help you increase your willpower are the following:
- Practice mindfulness: Mindfulness is a form ofmeditationthat allows us to focus on the present moment. Being able to focus on enjoying what is happening here and now will allow us to improve our willpower. In fact, several studies suggest that the practice of mindfulness has allowed us to improve our self-control and, above all, to significantly reduce psychological distress.
- Set concrete goals and plans: Willpower is a skill that is closely related to meaning and purpose. Therefore, to strengthen it, it is important to be very clear about our goals, as well as all the steps we need to take to achieve them. Having a precise, focused, and concrete plan can help us make more intentional decisions, instead of acting on our impulses.
- Reduce temptations: Studies suggest that reducing our temptations can help us have greater willpower. That is, preparing ourselves not to have many temptations that make us not respect what we really want allows us to increase this ability.
- Improve your sleep habits: Sleep is a vital part of improving in all aspects, both physically and mentally. Increasing the quality and quantity of our rest will allow us to focus on improving fundamental skills, such as willpower.
- Plan Ahead: Consider possible situations that could end up decreasing or weakening your willpower. With these situations in mind, you can think ahead about what you can do to manage your willpower and stay committed to your goals
- Focus on one goal at a time, through the SMART model: Having many goals at the same time usually ends up being an ineffective strategy. The reason is that our willpower is a limited resource; therefore, it is essential to try to focus it on a specific goal and not on many at the same time. Once you have transformed your goals into habits, you can add another goal and consolidate the progress achieved so far.
- Remember the consequences : Keeping in mind the consequences of failing to achieve certain goals will help you gain more willpower to stick with them. Remembering these consequences can help keep us motivated as we work to increase our self-control.
- Use your imagination: One way to improve your willpower is to use your imagination to see what you can achieve if you stick to what you have previously planned. If you imagine yourself achieving your goals, you may feel more motivated and focused to get what you want.
- Get clear on what you want: To develop willpower, it is important to first understand ourselves. If you do not focus on what you really want in life, you will lose the motivation to continue focusing on what you are doing. When it comes to willpower, one of the keys to increasing it is to focus on what you really want for our life, because this allows us to be tenacious and to persevere.
Being able to increase our willpower means better health or greater success in life, because it is related to achieving positive results. If you are having difficulty increasing this ability, it might be a good idea to consult a professional psychologist to learn more specific strategies and know how to prevent relapses.
