Increase willpower: the art of steering yourself

Willpower, often regarded as one of the key qualities of the human mind, plays a central role in our everyday life. It is the ability to control impulses, pursue long -term goals and to maintain the way there despite obstacles. But how does willpower work, why do we sometimes fail and how can we increase them?

What is willpower?

Willpower can be understood as a kind of mental energy that helps us to consciously make and persevere consciously. Loud Dr. Roy Baumeisterone of the leading psychologists in this area, is like a muscle: it can be tired by over -stress, but also strengthened by practice. In his study “ego Depletion”, Baumeister showed that people who had to make an effort to self -control showed less willpower in a subsequent task.

The role of willpower in everyday life

Willpower influences many areas of our life – from work to personal relationships. It becomes particularly important in connection with addictions or unhealthy habits. Whether we try to give up smoking, to eat healthier or to do sports regularly: willpower is often the decisive factor.

Interestingly, a long-term study, known as Walter Mischel’s “Marshmallow study” by Walter Mischel, shows that children who were able to better control their impulses were later more successful in life. This knowledge underlines the importance of willpower for long -term life goals.

How is willpower influenced?

• Mental fatigue: As Baumeister’s research shows, willpower can decrease in the event of overuse. For example, if we consciously decide against temptations, for example, it will be more difficult to stay steadfast over time.
• Physiological factors: A study by Gailliot and colleagues (2007) suggests that the glucose level in the blood influences willpower. People with low glucose values ​​had difficulty maintaining their self -control. This indicates that a balanced diet can help increase willpower.
• Stress: Chronic stress reduces the availability of mental resources and affects our ability to act in a disciplined manner.
• Emotional factors: Negative feelings such as fear or frustration can weaken the willpower while positive emotions can strengthen them.

Strategies to increase willpower

• Clearly define goals: Clear, measurable and realistic goals help to maintain motivation. Instead of saying: “I want to eat less sugar,” they formulate: “I only eat something sweet again once a day.”
• Stop changes: Don’t try to change everything at once. Start with small adjustments that you can gradually expand.
• Plan regeneration: Just like a muscle, willpower needs breaks to relax. Treat yourself to times when you don’t have to be disciplined.
• Self -reflection: Leading a diary or regular thinking about progress can improve self -perception and increase motivation.
• Create routine: Automate healthy habits to save willpower. If something becomes a habit, it requires less conscious effort.
• Meditation: Studies, including one by Tang et al. (2007), show that Mindfulness meditation can strengthen the ability to control self -control.
• Design the environment: Reduce temptations by adjusting your environment accordingly. For example, if you want to snack less, don’t buy sweets.

Increasing willpower and coping with addiction

Willpower alone is rarely enough to overcome addictions. Nevertheless, it plays an important role. Programs such as the anonymous alcoholics rely on willpower, combined with social support. Studies show that social networks and the establishment of support structures significantly increase the chances of success.

Another approach is the principle of so -called “Intentions implementation” by Gollwitzer (1999). Specific plans are developed in this how to react to certain situations (“If I feel like a cigarette, I drink a glass of water”). Such strategies reduce the dependence on spontaneous willpower.

Conclusion

Increasing willpower is a trainable resource that can be strengthened by targeted strategies. Whether to overcoming addictions, to change habits or to achieve goals – with a better understanding of your mechanisms and the right techniques, you can effectively use and increase your willpower. Take small steps, conscious breaks and the design of a supporting environment to achieve long -term changes.