(U.S.News & World Report) [B]ad habits are really hard to break. That's why 90 percent of us fail to keep our New Year's resolutions. So what can we do to increase our willpower? Actually, quite a lot, say psychologists. It's all about learning to handle those urges that lead you to partake in unhealthful behaviors; handling them the right way actually spurs the development of certain brain regions making it easier to resist future cravings.
1. Think long-term consequences rather than short-term pleasures
When presented with a cigarette, smokers who were told to envision the long-term consequences of smoking (lung cancer, heart disease, early death) were far more likely to resist the urge to light up than those who were told to imagine the short-term benefits of smoking (it feels good, it's calming), according to a study…
When presented with a cigarette, smokers who were told to envision the long-term consequences of smoking (lung cancer, heart disease, early death) were far more likely to resist the urge to light up than those who were told to imagine the short-term benefits of smoking (it feels good, it's calming), according to a study…
2. Pay attention
Practicing mindfulness meditation for a few minutes each day can actually boost willpower by building up gray matter in areas of the brain that regulate emotions and govern decision making…
Practicing mindfulness meditation for a few minutes each day can actually boost willpower by building up gray matter in areas of the brain that regulate emotions and govern decision making…
3. Distract yourself
Researchers have shown that those who exercise the most self-restraint are better able than others to banish tempting thoughts from their minds. "When a craving hits, lightly squeeze your fist and think about what it feels like," recommends [health psychologist Kelly] McGonigal…
Researchers have shown that those who exercise the most self-restraint are better able than others to banish tempting thoughts from their minds. "When a craving hits, lightly squeeze your fist and think about what it feels like," recommends [health psychologist Kelly] McGonigal…
4. Set small, realistic goals
A handful of studies have demonstrated that those instructed to make small changes, like sitting up straighter, were able to raise their scores on lab tests for self-control. While the research isn't conclusive, setting small goals makes sense from a more-likely-to-succeed perspective. Whatever goal you set for yourself, cut it in half, McGonigal recommends…
A handful of studies have demonstrated that those instructed to make small changes, like sitting up straighter, were able to raise their scores on lab tests for self-control. While the research isn't conclusive, setting small goals makes sense from a more-likely-to-succeed perspective. Whatever goal you set for yourself, cut it in half, McGonigal recommends…
5. Don't get too hungry—or too sleep-deprived
Feeling famished lowers your willpower, according to Florida State University researchers who found that those who had low blood glucose levels from not eating performed worse on self-control tasks than those who were satiated. Same goes for those who sleep less than six hours a night.
Feeling famished lowers your willpower, according to Florida State University researchers who found that those who had low blood glucose levels from not eating performed worse on self-control tasks than those who were satiated. Same goes for those who sleep less than six hours a night.
6. Give it three weeks
Research suggests it takes about 21 days of following a new behavior—whether it's going to the gym or avoiding alcohol—to establish those brain connections that make a new routine feel, well, old. "For some people it could be 21 days, for others 15, or for others 30," says [psychology professor Hedy] Kober, "but what's clear is that the more often you practice a different activity, the more likely you are to repeat it." You should also be aware that one slip-up doesn't mean you've failed.
Research suggests it takes about 21 days of following a new behavior—whether it's going to the gym or avoiding alcohol—to establish those brain connections that make a new routine feel, well, old. "For some people it could be 21 days, for others 15, or for others 30," says [psychology professor Hedy] Kober, "but what's clear is that the more often you practice a different activity, the more likely you are to repeat it." You should also be aware that one slip-up doesn't mean you've failed.
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Please do not give advice. We can best help each other by telling what works for us, not what we think someone else should do.