How To Build Self-Discipline And Willpower
Would you like to know How To Build Self-Discipline And Willpower? Do you find that you set a goal yet give up on it too soon? If you had more willpower, you could change your eating habits and finally get lean. If you have greater self-discipline, you could stick to your exercise plan. I know what it’s like. The truth is trying to achieve goals is not easy. Walking past that treat you enjoy takes effort. Training for years despite obstacles takes determination. If you want to build self-discipline and willpower, you need to read this article!
First Things First – What Is Self-Discipline?
Self-discipline can be defined as your ability to successfully do something repeatedly over time.
For example, this might mean avoiding a favorite but unhealthy snack consistently. Of course, it can relate to either fat loss or gaining muscle mass. The bottom line is that self-discipline relates to the successful completion and maintenance of any goal you set for yourself.
Self-Discipline Is About Inner Strength
Inner strength allows you to persist towards achieving whatever your goal happens to be. It is the strength to face and overcome mental, emotional, and physical difficulties. In addition, it is the strength to reject instant pleasure, satisfaction, or comfort, while persevering to gain something better. This is true even regardless of the effort and time required to achieve a goal.
What is Willpower?
Willpower can be defined as the control needed to do something, such as controlling an impulse at a specific moment. Here’s an example: If you have decided to lose fat and get fit, willpower is the ability to walk past that favorite unhealthy snack. It’s a right here, right now concept. You walked past the snack right now by an act of willpower. You will need to use your willpower again to avoid eating other unhealthy foods.
Of course, we’re not only talking about fat loss. Your goal can be anything. It might be more about gaining muscle. It might not have to do with working out at all. Maybe it has to do with a business endeavor. Maybe it has to do with college or your career. It can be about any life goals you happen to have.
With That In Mind, Let’s Look At Other Qualities Of Willpower:
- Willpower is an inner strength that allows you to say no to unneeded and possibly unhealthy habits. This could range from poor eating habits to unhealthy habits such as smoking or excessive drinking.
- The ability to come to a decision, big or small, and follow through until you achieve it.
- Willpower is also the strength that allows you to overcome inner resistance and external obstacles. This means resisting temptation that is counterproductive to your goals. It can also mean peer pressure to give in to an unhealthy habit.
- It is the power to overcome laziness and procrastination.
- Willpower is the strength to step out of your comfort zone.
The Role of Self-Discipline And Will Power
As noted, self-discipline and willpower are what make up inner strength. They allow you to follow through on the decisions you make. You’re taking action and continuing with that action for as long as it takes, even if there are obstacles.
Therefore, self-discipline and willpower promote perseverance and persistence. They allow you to remain focused on your goals. It’s the strength to resist the things that have the power to derail your efforts in achieving them.
Don’t let there be any excuses. It doesn’t matter what your goals are, or how old you are. If you want to succeed in any aspect of your life, you’ll need to develop your willpower and self-discipline.
The First Step
The first step is that no matter what negative characteristics you may have, you need to believe you can change. Once you’ve declared that change is possible, you can follow through on the steps necessary to develop these two qualities.
As an example, Arnold was phenomenal when it came to the power of the mind. Some of the most inspiring information on the mindset of success that I have ever read came from his books (Education of a Bodybuilder and his Encyclopedia).
How to Improve Self-Discipline and Strengthen Willpower
One of the best ways to strengthen self-discipline and willpower is by doing things you would rather avoid doing. If you follow through on this type of task despite inner resistance, you will be a stronger person. It’s like using resistance exercise to build a better physique. The more you lift against resistance, the stronger you will be. Likewise, you will strengthen these skills by overcoming resistance to doing tasks you might not like.
Let’s face it, there’s a lot of things in life we would rather not do. Yes, it’s easier to choose not to do these things. It’s also weaker. It means you lack the self-discipline and willpower to do tasks you don’t enjoy yet have to be done. Success in life comes through our willingness to do whatever it takes to achieve it. That doesn’t mean it’s always enjoyable. It does mean you have the drive to do what you need to. That’s one of the keys to success.
Self-Discipline and Willpower Exercises
Just like working out to build your muscles, you can do exercises to develop and strengthen self-discipline and willpower. It takes time to develop these qualities. Consistent practice will allow you to develop them faster.
Here are a few exercises that can help you overcome resistance to doing things. Practice them as often as you can, and apply the principle to your life every day.
Exercise # 1
Do you have a choice of riding the elevator or using stairs at work or school? Do you prefer the elevator? Then, as long as you are physically able, start using the stairs for one week. If your floor is too high up, walk up a flight or two, then take the elevator.
After one week, set a goal of taking the stairs for two weeks. After you have successfully achieved this goal, set a longer goal. Do this until taking the stairs becomes a regular habit.
Exercise # 2
Are there dirty dishes in the sink? Do you usually postpone washing them? Or, do you postpone loading the dishwasher? Don’t wait, take care of it now. By ignoring your desire to be lazy, you are becoming a stronger person. Immediate action is one of the keys to success. No matter how positive you are or how good your plan is, it means nothing without action.
Exercise # 3
Do you drink your morning coffee with milk or sugar? Drink it black for one week. You are building inner strength when you can adjust to your circumstances. This often means doing things you do not want to do. Success can be hard, you have to train yourself to do whatever it takes to get there.
Exercise # 4
Let’s say you typically work out at the same time every day. However, lately you’ve been choosing to sit in front of the TV because you feel a little tired. You feel lazy. Don’t give in to how you feel, get to the gym and work out!
Of course, there’s a nutritional aspect to this as well. How you eat in the hours leading up to your workout can impact how you feel. Try to consume 50% of the day’s carbs, and all the sugary carbs, in the hours before and after you work out. Carbs, of course, are the fuel your body needs for cellular energy. Also, strive to eat 1 gram of protein per pound of bodyweight evenly divided over the day. Protein supports muscle growth and recovery.
In addition, use a pre-workout. Many of them come with ingredients that promote motivation. The key ingredients to look for are caffeine, l-tyrosine, and alpha-gpc. I suggest Panda Supplements Skull, a high stim nootropic Pre. Give it a try!
The Importance of Constant Training
The exercises talked about above are not hard. For the most part, each task is simple, and practicing each one will develop inner strength. Remember, it’s not about making things hard, it’s about developing the ability to do whatever it takes to achieve a goal.
By practicing exercises like the examples above, you can strengthen self-discipline and willpower. This is how you break bad habits and develop good ones. It’s how you can take control of your life. Also, it’s why your goals become more than dreams. Remember, you achieve your goals by taking action.
Start small, and gradually take bigger steps. Tackle small challenges and take progressively bigger ones as your self-discipline and willpower get stronger.
Common Mistakes & Tips
Here are some common mistakes that happen when you try to strengthen self-discipline and willpower.
Expecting Too Much Of Yourself Too Soon
If you’re beginning to work on your willpower, don’t try to tackle a big temptation. It’s better to focus on something easy and then move on to something a little harder.
Setting Unrealistic Expectations
You might think you can make changes in your life quickly. This may deceive you into thinking it won’t take much time or effort. Once you realize it might be harder than you thought, you might be tempted to give up. Therefore, think about the time and effort involved, and set realistic goals.
Not Thinking Long Term
As above, you might not be looking at the big picture. Developing and using self-discipline and willpower should be a life-long habit. Don’t fool yourself into thinking it’ll just take a couple of months, and that’s it. Remember, success is long-term.
Waiting For The Right Conditions
Many people delay taking action because they think “it’s not the right time”. Or, they think “I’m too busy right now”. There’s never a perfect time. Therefore, the time is now. Start today.
Here Are Some Tips To Help You Develop Willpower And Self-Discipline:
Get Enough Sleep
Lack of sleep can affect you emotionally. It can cause you to be easily distracted. This means you will be more likely to give in to temptations.
Exercise
Set physique goals for yourself. In the gym, work on developing a mental connection with the muscles you are training. This type of focus carries over to self-discipline and willpower because you’re training for a goal. You’re also developing mental power to help your workouts be more productive.
Limit Sugary Carbs
Spikes and dips related to sugar intake affect cognitive function. At the start of the day, tackle the things that challenge your willpower and self-discipline first. Then, move down the list to smaller, easily achievable things.
Surround Yourself With People That Have The Same Mindset As You.
Nothing is worse than trying to mentally succeed when you’re surrounded by negative people. Don’t expose yourself to their negativity. Expose yourself to a positive environment.
Make Developing Willpower And Self-Discipline A Habit.
A trick you can use to help you strengthen willpower and self-discipline is distraction.
Let’s Look At Some Research
In one study, children were tempted with a marshmallow treat. The ones who were able to resist eating the marshmallow immediately used different strategies to strengthen their willpower. Distraction was one of the more effective strategies.
Here’s how they did it. Some children simply closed their eyes. Others turned away and focused their attention on something else. The ones who couldn’t stop looking at the treat, however, were likely to give in to it. (1)
The bottom line is that when facing any temptation, look for some type of distraction. This might be to think about something else or get involved in a task that takes your mind off of it. This can help you stay focused on the goal of developing self-discipline and willpower.
Summary
Building self-discipline and willpower is within the reach of anyone willing to put in the effort. Of course you want to achieve your goals, whatever they may be. The strength and power to do that are in your hands. This guide has given you exercises and tips that you can use to be successful. Use it to strengthen self-discipline and develop your willpower. Don’t wait, get started today on the path that will lead you to success!
References:
- Mischel, W., Ebbesen, E. B., & Zeiss, A. R. (1972). Cognitive and attentional mechanisms in delay of gratification. Journal of personality and social psychology, 21(2), 204–218. https://doi.org/10.1037/h0032198