2015 16th Thursday Self-control force

Personal promotion methods described in "Self-control":

The usual cultivation

1. focusing on breathing is a simple and effective meditation technique. sit quietly in a chair, close your eyes, and meditate in your heart as you breathe. You can stop meditating in a few minutes. When you find yourself a little distracted, refocus your attention on your breathing.

2. "He began to think of exercise as a secret weapon, a magic weapon that would defeating him." " exercise is the way to restore physical strength and willpower.

3. Make sure your body has enough food supply to give your brain more lasting energy. low-glycemic foods are recommended, including lean protein, nuts and legumes, crude fiber cereals and cereals, and most fruits and vegetables.

4. continuous self-control on minor matters will improve the overall willpower. For example, sit down when not legs, with the hands of not used to eat, get up every day to do 20 push-ups, bookkeeping and so on. Even if you exercise willpower every day in the seemingly stupidest and simplest way, you can challenge your willpower to accumulate energy.

How to do when the state is bad

1. Tell you a quick way to increase your willpower: slow down your breathing. focus on slow and full breathing and reduce the breathing rate to less than 12 per minute. This approach helps you adjust your body and mind from the stress state to the self-control state. After a few minutes of training, your heart rate variability will increase steadily, and you will feel calm, controlled, and able to resist the urge to meet the challenge.

A 2.5-minute "Green workout" can slow down stress, improve mood, improve attention, and enhance self-control. Here are the activities you can try:

① out of the office to find the nearest green space

② Play your favorite song with your ipod and jog around the neighborhood

③ go out and breathe the fresh air and do some simple stretching activities.

3. know what is the effective decompression method. exercise or participate in physical activity, pray or participate in religious activities, read, listen to music, spend time with friends, massage, go out for a walk, meditate or do yoga, and develop other creative hobbies.

Skills to establish a goal

1. If you want to get stronger willpower, take a break early.

2. If you feel that you don't have the time and energy to deal with what I want to do, then put it to work when you have the strongest willpower. (morning)

3. predict how you will be tempted and run out of promises in the process of achieving your goals, and imagine what you should do in order not to give up the fight.

4. Put pressure on your future self , such as: Book a checkup, buy a gym card, go shopping with cash, put the alarm clock on the other side of the room and so on.

5. Imagine the future, such as taking an examination of the subjects that are now being studied, or looking for a job after graduating from college. The brain will think more concretely and more directly about the results you choose now. The more realistic and vivid your imagined future picture is, the more you make decisions that will not make you regret in the future.

6. write a letter to your future self. describe yourself to the future, what are you going to do now? Imagine that you will be thankful for what you have done now.

7. in a specific scenario, imagine what you want to be and what you fear to be, and then compare it.

8. In order to avoid the mistakes of others ' willpower, take some time to think about your goals at the beginning of the day.

9. find a "group" that is the same as your goal to join in (watercress), in the people who share your commitments and goals with you, you will feel that your goals are social norms.

10. Take a moment to think about the person who is close to you and who can be your willpower role model?

The way you face temptation

1. "Willpower muscles" can stick to the right incentives for longer periods of time.

Tell yourself: "If the challenge succeeds, you will be happier and freer, your family and friends will benefit, one day you will be accustomed to doing things that are really good for you, and many things that are difficult now (running, reading, writing, etc.) will become easier." ”

2. There is no difference between tomorrow and today. try to reduce the variability of behavior. Tell yourself: "Do you really believe that you can eat this fried chicken today and be able to stick to a vegetarian diet for a day tomorrow?" Do you really believe that you will be able to make it back today without studying tomorrow? Don't lie to yourself! ”

3. When looking forward to the temptation, remember to tell yourself the cruel reality:"Wait you really go ..., you will find it is not so happy as you imagined!" "

4. keep your goals in mind. next time, when you find yourself trying to be an excuse for indulgence, tell yourself: "Because yesterday is a vegetarian day, so today I reward myself a McDonald's, this logic is not right." should think: I was a vegetarian yesterday to lose weight this goal, today should also work for this goal. "

5. arrange 10 minutes of waiting time in front of all temptations. If you still want it after 10 minutes, you can have it. But in 10 minutes, you must always think about the real goal, in order to resist the temptation. If you can, you can also create some physical distances.

6. This rule can also be changed to:"insist on doing 10 minutes, then you can give up." " you will find that as soon as you start, you will want to go on."

7. When you are tempted to decide to do something contrary to long-term interests, imagine that you have achieved your final goal, and then solemnly ask yourself, "Do you really decide to give up the goal of losing weight for the good meal?" ”

8. In the face of temptation, ask yourself:"What would you do if your willpower role model is facing this situation?" "

9. Think about what you think, follow your feelings, but don't trust all your thoughts. When you create unpleasant thoughts, focus on breathing, imagining these thoughts fade away like clouds.

face your desires, but do not act. when desire strikes, notice it, but don't try to distract or argue with it right away, remembering your really important goals.

There are many reasons why you can't make a move. In fact, the most common is: there is no one of their own true recognition of the goal or not achieve the goal of a certain specific plan. Why not save your energy when action and reward distances are too distant or even uncertain about what to return? is the most rational choice not to act? Time can save you from doing things that are sure to pay off!

But this understanding is not consistent with reality. In many cases, only action will bring about a clearer understanding of reality, and only action can accumulate the unseen progress of the day into a visible change, and only action can know that what others say or do is not what they want to pursue. Action is not to bring about the end result, and it is not only the end result that proves the meaning of action. Even failure of action has the meaning of action failure.

Sometimes we are too concerned with the greatest benefits at the lowest cost, but we forget that paying the price itself can be a harvest. Of course, it will be much more powerful to find a medium-and long-term goal as soon as possible. The way is to try different things until you find your own interests, and more contact with different values of life philosophy until you find the most agreeable.

Before you find it, try to get up early, wake up to the energy of waking up early, enjoy an early morning breakfast and plenty of daytime time. Don't get up early by showing that you are more diligent than a person who doesn't get up early, or that you are a good student. That's not your motivation from the inside. Pay more attention to the direct role of early risers themselves. This role does not need to rise 21 days in a row to count, is to do a day to have the function of the day.

Try not to care about the eyes of others, learn to enjoy inner peace, try not to judge their "decadence", but with their subconscious dialogue, to find the real reason for the inner resistance. This is not to say that you can only achieve chongrubujing success, but to make every mistake of the opportunity to correct your course, so that you know what really give yourself the most motivation is what. I will still be afraid of each of the opposing answers I have written on my knowledge. I will still be disturbed by a clear-cut objection to others ' answers. But every time I think about it, it makes me believe that it's not important that I'm popular and that the answer itself is close to the truth.

The ultimate skill to improve your self-control: act now, don't be afraid, don't regret.

• If you want to get up, you do not want to "how to improve the ability to get up", but directly sit up on it. It's not hard at all.
• If you want to read, what you have to do is not to study "How to restrain yourself, sit down to read", but the end of the book, to think about what the book is talking about, start to look at it, think of him. It's not hard at all.
• If you want to learn, what you need to do is not to study "How to overcome inertia", but directly start to study the framework of knowledge, and start to think about where you are, where not, how to turn the will not become. It's not hard at all.
• If you want to find your own interests, you have to do is not just ask "What I should do", but feel relieved to do one thing, think about it, do it, feel the real feelings of their hearts, feeling whether they like or not like, know their interests.

In the world there is not so much need "control ability" to do things, you start to do, with a bent on how to do this thing, do it down. It's as natural as eating and sleeping.

2015 16th Thursday Self-control force