Willpower exercises. We develop the strength of the spirit

About how to train willpower - 4 best ways that will make you better and stronger!

I am sure that many have come across the fact that there is strength, there is will - but there is no willpower!

But who is this willpower and how to determine if you have it or not?

Everything is very simple!

Tell me, have you ever been in a situation where:

you put off an important matter - you went to drive tea and savor various gossip;
you hoped for a chance and did nothing of the plan;
sitting on maternity leave with you, and at the mere mention of some kind of trip, you round your eyes and declare: “I’m crazy, I have a child!”;
you abandoned an important case only because your work colleagues make “important” moments and impressions about the Spanish TV series “About José Antonio”;
going on a diet, after a couple of hours you ate cakes or pastries;
you postponed the study of important trainings or courses for reasons unknown to you for an unknown time: “Everything tomorrow, everything tomorrow” - you convinced yourself.

So, if you agreed with most of the statements, then you will not be envied, since your willpower is lame and lame specifically.

But there is a way out!

start exercise willpower and then in a couple of months, in a maximum of six months, you will turn into a highly organized person who follows his goals.

“Fi! Only six months later? And why is it taking so long? ”- And what did you want?

So that a kind uncle himself would come to visit you, wave his magic wand and in the morning you would become a highly organized and strong-willed person?

Alas, this does not happen!

You lived for 20-30-40 years in a mess, hoping for a chance, scattering your things in the corners and chasing teas with Vasya (emphasis on and) instead of work.

And if now, after so many years, you are going to train your will, then the N-th number of years spent in chaos will not let you go just like that.

So if you are not ready to work on yourself, then close my article and go better lie on the couch with rolls in an embrace while watching the series “About Jose Antonio” (so that there is something smart to tell colleagues at work), call your best friend and sing into the phone on your “hard life-being”, maybe a really kind uncle will knock on your door!

Well, with those who are really ready to work on themselves and train willpower, we move on!

How to train willpower: why is it needed?

So before how to start training willpower, let's see what it is.

Willpower is a kind of internal human strength that allows you to do certain things at a certain moment.

In other words, this unknown force, instead of throwing things behind the sofa, makes you roll them up and put them in the closet.

Also, it is willpower that helps you not to be distracted from writing an important letter when a colleague is eager to tell you another bike.

And it is willpower that moves you when you sit down instead of a sofa.

It is willpower that helps us change our habitual behavior.

And it is willpower that leads us to success.

Earnestly?

How to train the will side: a quick guide

Lesson 1

Beginning exercise willpower, Buy yourself a diary and start writing down your plan for tomorrow.

If you already keep a diary, great!

In this case, every evening do an analysis of the planned and completed cases.

Carry over all the tasks that were not completed during the day to the next day. Moreover, not 2 cases, but at least a dozen should be recorded in your diary.

Why so many?

When you only have 2 things scheduled for the day, 80% of your time can be wasted.

But with a dozen cases, you will begin to act much more quickly, you will feel like Superman! 🙂

At first, keeping a diary will be difficult, but after 1-2 months you will get used to it and begin to spend your day more productively. The main thing is not to stop and make at least a little effort to secure your diary.

If it’s too difficult to keep a personal diary, start keeping a diary on some blog, website or forum.

Post a to-do list in the morning and a report in the evening.

When you do this in public, you will develop willpower much faster.

Lesson 2

In the early days of keeping a diary, you can be overcome by a kind of euphoria!

On the first day, you completed 80% of what was planned, on the second - 60%, on the third - 50%, and on the fourth - laziness took its toll and did not write anything at all.

In this case, you may be overwhelmed by guilt!

After all, in fact, it turned out that you are far from being the strong-willed person that you considered yourself to be.

After a couple of days or a week, you can generally abandon all undertakings. willpower training and go on about their own and weak will.

To prevent this from happening, try to immediately come to terms with the fact that some things will not work out for you the first time.

For example, when I started keeping a diary, I had such days when out of a dozen things I did only one.

But I didn't give up.

Yes, it is difficult to train the will, but absolutely not a single thing worked out for you the first time.

Therefore, do not panic - if you forgot to draw up a business plan today - it's not scary.

The main thing is not to start planning.

Lesson 3

Imagine the situation: in the morning you planned to work, in the afternoon to run to the post office http://www.tooktook.ru and send something important to your uncle, and in the evening to call your girlfriend.

And now, from the very morning, a friend calls you and offers not to wait until the evening, but to meet at 11 o'clock (in the midst of your work).

A person with weak willpower will immediately consider the following situation:

“Well, in principle, I can work tomorrow, the mail will wait, but I will talk with my girlfriend.”

And that's it. Cases are abandoned, mail too, and you fly headlong to your friend.

To avoid derailment, start rewarding yourself for sticking to the plan.

For example: for a fruitful working morning - a piece of chocolate, for going to the post office - an additional episode of your favorite TV series (so, for relaxation and switching), etc.

Little things like that stimulate your willpower to some extent.

If your desire to gossip with a girlfriend still overpowered, then punish yourself with a whip.

Spoiled the working day - tomorrow sleep on a bench at the entrance, I'm not kidding ..

Moreover, in any situation, reward or punish yourself honestly, otherwise there will be no sense from your efforts.

Lesson 4

If you are too lazy to do something or you have, resort to self-hypnosis.

Go to the mirror and repeat the following phrases for several minutes:

“I am persistent, I have willpower, I can do it, I am the smartest.”

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Kelly McGonigal, PhD, psychologist, professor at Stanford University, author of Willpower. How to develop and strengthen? (The Willpower Instinct), says that the ability to self-control is the response of the human brain and body to sudden impulses and desires:

“Willpower is a person’s response to internal conflict. For example, you are overwhelmed by the desire to smoke another cigarette or eat a larger portion for lunch, but you understand that you can’t do this, and with the last strength you resist momentary weakness. Or you know you need to go to the gym and pay your utility bills that are dusty on the coffee table, but you'd rather sit back."

It took millions of years for evolution to form the prefrontal cortex (a region of the brain located just behind the frontal bone of the skull), which controls absolutely all the processes that distinguish a person from an animal. Assuming that initially the human brain is strong in decision-making and self-control, then how to train self-control and what can be done to improve its “standard equipment”?

For many years it was believed that the structure of the brain is unchanged. However, the results of research conducted by neuroscientists over the past decade have shown that the brain, like a student thirsty for knowledge, is very sensitive to any experience gained: force yourself to solve daily tasks for calculation - and your brain will become stronger in mathematics; learn and recite long poems - and you will significantly speed up the process of memorizing and reproducing information.

For example, adults, learning to juggle, accumulate gray matter in the parietal lobe of the brain responsible for the coordination of movements, while children playing musical instruments have much better fine and gross motor skills than their peers.

Self-control is no exception to the rule. Today, scientists know a huge number of ways to strengthen willpower. Some of you, dear readers, are now probably thinking about temptation traps, like chocolate bars in the dressing room or the minibar next to the exercise bike. Obviously, by resorting to such methods, one can not only develop the ability to self-control, but also temper the nervous system. :)

Today we invite you to get acquainted with simpler, but no less effective ways to develop willpower, proposed by Kelly McGonigal and other psychologists.

Willpower depletes throughout the day

A characteristic quality of willpower, according to McGonigal, is its limitation, because each successful manifestation of endurance and self-control depletes a person’s energy reserves:

“By trying to control our temper or ignore annoying factors, we draw strength from the same resource.”

A series of experiments described by psychologist Roy Baumeister in his book Willpower: Rediscovering Man's Greatest Strength led him to make an intriguing hypothesis that self-control is like a muscle: if you don't rest it, you will in time, completely lose strength, like an athlete who has brought himself to exhaustion. Some researchers, including Kelly McGonigal, believe that willpower, just like the human body, can be brought up with the help of special training, which will be discussed later.

How to learn self-control and strengthen willpower?

The first step towards self-control is stress management, as their biological bases are completely incompatible. Being under the influence of prolonged nervous tension, a person irrationally uses his energy resources, which negatively affects the work of the prefrontal cortex and aggravates the “fight-or-flight” state. In stressful situations, we act instinctively and make decisions based on momentary conclusions, while self-control requires in-depth consideration and analysis of the current situation.

In this case, how to achieve self-control in a stressful situation? When you feel overwhelmed and tired, take a couple of deep breaths and try to distract yourself from your thoughts - this practice, according to McGonigal, will be a great start in the fight against chronic stress.

2. "I can't" vs. "I do not"

According to a study published in the Journal of Personality and Social Psychology, one of the ways to improve self-control and strengthen willpower is self-affirmation. A great example is the difference between the impact on a person of using the phrases "I can't" and "I can't."

In the course of the mentioned experiment, 120 students were divided into 2 groups, while one of them had to refuse the proposal using the phrase “I can’t”, while the second had to say “no”, starting the sentence with the words “I can’t”. For example, "I can't eat ice cream" or "I don't eat ice cream." At the end of the study, participants were offered a free treat: a chocolate bar or a muesli and walnut bar. The students, unaware that the experiment had not yet reached its logical conclusion, made a choice and received the desired snack. As a result, 61% of students who answered "I can't" chose a chocolate bar over a muesli bar, while students who answered "I can't" chose a cereal bar 64% of the time.

“Every time you tell yourself 'I can't', you are creating a feedback loop as a reminder of your limitations. This phrase once again emphasizes that you are forcing yourself to do what you do not like.

How to gain self-control? The next time you have to give up something, use the wording “I can’t” so as not to remind you once again that you can’t do something. :)

3. Healthy sleep

McGonigal notes that constant sleep deprivation has a strong impact on the efficient functioning of the prefrontal cortex of the brain:

“Lack of sleep - even if you sleep less than 6 hours a day - is a kind of stress for the body, affecting how your body and brain deplete the available energy resources. As a result, the prefrontal cortex loses control over other areas of the nervous system and cannot protect you from stress.”

Fortunately, the psychologist also says that all this is reversible:

“After a person gets enough sleep, repeated brain scans will no longer show damage to the prefrontal cortex.”

How to improve self-control through healthy sleep? Professor of psychiatry Dr. Daniel Kripke, who has devoted a number of scientific papers to sleep problems, writes that people who sleep about 7 hours a day are much more productive, feel happier and live longer. :)

4. Meditation (at least 8 weeks)

How to keep self-control? According to a study by Kelly McGonigal, eight weeks of daily meditation practice led to increased self-awareness in everyday life, improved attention, and increased gray matter in the corresponding areas of the brain.

“You don’t have to meditate all your life – positive changes in brain function are observed after just 8 weeks of practice.”

5. Sports and healthy eating

How to improve self-control and your physical fitness? Another great way to develop willpower is sports, and it doesn’t matter what degree of exercise we are talking about - whether it’s a walk in the fresh air or a full-fledged workout in the gym. It doesn’t matter to the brain which activity you prefer: gardening, yoga, dancing, team sports, swimming, or weightlifting – in this case, anything that goes beyond a typical sedentary lifestyle increases willpower.

The second independent measure that also needs to be taken is a healthy diet:

“It is best to eat food that can provide you with energy for a long time. Most psychologists and nutritionists advise giving preference to foods that help maintain blood sugar levels at the same level. It will likely take some self-control to start moving in this direction, but any effort you make will improve the functioning of the brain.

Sports and a healthy diet not only strengthen willpower, but also have a positive effect on the well-being of a person as a whole. In particular, during physical activity, the hormone endorphin is released in our body:

“Endorphins minimize discomfort during exercise, block pain, and promote feelings of euphoria.”

6. Healthy Procrastination

How to train self-control, being lazy? :) In the already mentioned book “Willpower: Rediscovering the Greatest Human Strength”, Roy Baumeister explains that a person, repeating to himself “not now - later”, is freed from internal torment, especially when it comes to trying to get rid of bad habits (to For example, eating sweets while watching movies).

Marshmallow Test

In conclusion, I would like to tell you about one fascinating experiment, conducted for the first time in 1970 by Stanford University professor, author of the cognitive-affective theory of personality, Walter Mischel.

The test is carried out to measure the willpower of children aged 4 to 6 years. The essence of the experiment is as follows: a child is brought into a room with a hidden camera and sits at a table on which lies one marshmallow. The researcher tells the child that he can eat it now or wait a while without touching the treat and get another marshmallow as a reward.

In the original version of the experiment, out of 653 participants, more than half succumbed to the temptation and did not shelve the opportunity to eat marshmallows.

How it happens - see the video. :)

The experiment was last conducted in 2012 by psychologists at the University of Rochester.

A person must be strong not only externally, but also internally. And what is the inner strength of a person, if not his will? In this article we will talk about what the will is for and what are the ways to train it.

Will is the ability of a person to consciously control his actions and emotions, to neglect lower values in favor of higher ones, to create his own system of values. Considering the volitional potential of a person, it can be said with confidence that its basis consists of two components: and efforts aimed at achieving it. It is for this reason that in this matter it is very important for a person to train his willpower. Each person will have a different motivation, but the most common reasons are:

Increase self-esteem
Achieving high performance results
Status and respect of other people
Taking control of your life
Success with the opposite sex
Getting rid of bad habits
Increasing your own organization
Increasing stress resistance and own competitiveness
Improving mood and well-being
Improving Communication Skills

These are the main reasons why people start training their willpower. But, as already mentioned, you may have your own motives. In addition, it is important to understand once and for all for yourself that the will can be trained, because. is a kind of psychological muscle of a person. And this means that with appropriate loads, it will grow and become stronger. What needs to be done for this?

The answer to this question can be due to the fact that at present a huge number of scientists around the world are conducting a wide variety of studies on this subject. And based on their results, certain strategies and techniques have already been created that allow a person to strengthen his willpower and make it stronger. We'll look at some of these exercises below.

special diet

This exercise implies the observance of a special diet, which includes 4-5 meals per day. You need to eat moderately, but regularly, so that there is no feeling of hunger. This allows you to maintain your body in an optimal mode of functioning, eliminates the habit of eating low-quality food when you have to, and constantly reminds you that you are training your willpower. But keep in mind that this diet should consist exclusively of natural and high-quality products. It will come in handy here, such as vegetarianism, a raw food diet, etc.

Changing habits

Each person probably has some bad habits that it would not hurt to get rid of. Therefore, for training willpower is great. You can stop drinking beer on weekends, say no to fast food, etc. Analyze your inclinations and habits, find what is worth giving up and do it as soon as possible.

Application of temptation

This exercise is quite radical, but great for those who decide to take on their willpower to the fullest. The meaning of the exercise is that if you, for example, decide to quit smoking, you should always have a pack of cigarettes on hand, which you can use at any time. But no matter how much you want to do it, you should never do it. Keep in mind that your temptation must be present in its natural form, i.e. no empty packs, pictures of packs, photos of people smoking, etc.

Muscle tension

Scientists from Singapore have revealed one very interesting relationship: when the muscles of the body are tensed, willpower is also activated. Applying this knowledge is very simple: when you feel some kind of temptation or, conversely, you cannot do something, and you understand that your willpower is not strong enough, tighten any muscles: clench your fists tightly, tighten your biceps or abs. Dealing with temptation or inaction will immediately become easier. And the regular performance of such manipulations forms a stable connection between your psyche and body - over time, in order to maximize your willpower, you only need to perform the usual action.

good deeds

Switching attention

This exercise is the opposite of applying temptation. Here, at any moment when you feel that you are overcome by an irrepressible desire to do something (talk again about bad habits) or, for example, instead of an important thing to do something meaningless, you need to immediately switch to another activity that is radically different from what you would like to do. After a while, this desire will disappear, because. your brain and attention will be busy with completely different work.

Creating New Habits

This exercise allows you to form new positive habits. The fact is that a habit is an action that is performed unconsciously. But in order to, you need to purposefully perform this action for some time. This engages your attention, and also forces you to follow the decision, even in cases where you do not want to follow it. You can start with the simplest: start washing the dishes with your left hand, put the keys to the house strictly in a certain place, brush your teeth every time after eating, etc. Although it is important not what exactly you are doing, but that you are doing it no matter what and always remember this.

Sleeping mode

Start sticking. For example, go to bed no later than 12 noon and get up no later than 6 am. This will teach you to be a more disciplined and responsible person, it will motivate you to complete all tasks at a strictly set time, and wean you from postponing important things for later. In addition, getting up early is an excellent means of developing willpower. this is exactly the action that you don’t want to do in the morning more than anything in the world.

Communication control

This exercise is also called "volitional communication." It is quite simple to perform it: in the process of interacting with other people, always try to control your emotions, everything that you say, your facial expressions and gestures. You need to ensure that absolutely all of your manifestations can be manifested or not manifested only by your volitional effort. Keep in mind that it is much more difficult to remember to stick to willful communication. To always remember this, come up with a special reminder for yourself - something that will attract your attention and make you remember. For example, a cross drawn with a pen on a hand, some kind of ridiculous little thing in a pocket, etc.

Destruction of laziness

Another powerful way to train willpower. It lies in the fact that if you have some things that you don’t want to do at all, you need to start doing them immediately, without putting off even a minute for later. If you don’t want to walk the dog, go for a walk, if you don’t want to prepare a report, sit down and cook, if you don’t want to go for a run, put on your sports uniform, sneakers and go! The huge advantage of this exercise is that in addition to training willpower, it will increase your personal productivity, as well as increase the amount of free time.

All of these exercises are pretty easy to do. But people often make one serious mistake, which in 2-3 days reduces all their undertakings to zero - they take on everything at once. So a man made a decision to train his willpower and decided: “I will get up at 6 in the morning, quit smoking, begin to tie my shoelaces with my left hand, put a towel in the second locker from the bottom, and I will also go to church every day and donate 50 rubles, and also I will always be conscious,” and so on and so forth. You don't need to do this, because all this, firstly, will mix up in a heap and create confusion in the head and, secondly, this is too much effort on oneself and one's will, which not everyone is ready to endure. Therefore, it is recommended to perform all the exercises in sequence: they chose one thing, maximum two, and began to practice little by little. A month passed - they took up another exercise. The result may not be felt immediately, but your progress will be stable, and your will strong and strong. When you look at yourself in a year, you will see a huge difference between your "past" self and your "present" self.

Train your will systematically and regularly, without postponing anything for later. Be prepared for the fact that serious and painstaking work on yourself awaits you. And in this work every little thing is important. And remember another very good rule: first you work for your will, then your will will work for you!

You can learn more about willpower, self-motivation and mental self-regulation in the course. Join now!

We will be glad to know your opinion on the read article, as well as any additions on the topic of willpower training.

Willpower is very important, especially in self-improvement. In this article, you will learn about 10 useful exercises that will strengthen your willpower.

But before moving on to the description of willpower training, we need to talk in more detail about why it is necessary to master the methods of willpower training.

Many definitions of willpower can be found in dictionaries, only each of them is incomprehensible and often frightening. But first of all, willpower is wish. The desire to improve oneself, improve mental health, achieve a certain goal.

Will is always present in life and affects all spheres of life. Psychologists distinguish three aspects of influence:

Willpower - helps to direct human activity on the right path and does not allow to deviate from the intended path.
Willpower makes a person more active in all manifestations of life.
Willpower contributes to the development of the ability to overcome difficulties that arise on the way to the ultimate goal.

Willpower contributes to self-development and success. Trained willpower helps to develop the following qualities:

Purposefulness;
Independence;
Determination;
self-control;
Excerpt;
persistence;
Discipline
Courage;
Courage.

Each of us can possess these qualities to one degree or another, but in order to bring everyone together, you need to start training your willpower, learn to motivate yourself and develop your personality.

All over the world, psychologists are developing techniques aimed at training willpower. There are seminars and master classes where they show self-improvement skills. In this article, you will learn about 10 simple exercises that will help train and strengthen willpower.

10 Willpower Exercises

Say NO to bad habits. Analyze all your habits and make a list that will indicate those habits that you need to get rid of. And start getting rid of gradually, first from one, then from the other. To maximize the effect and make it easier for you, start with the lightest (for example, if you decide to give up caffeine, you can first drink chicory and gradually switch to tea). For efficiency, you can come up with a system of penalties that will significantly hit you if you break.
Test of temptation. This is a difficult exercise, but very effective. If you decide to give up chocolate, then always keep a small chocolate bar on hand. But it should not be eaten under any circumstances. This exercise is aimed at strengthening willpower.
Switching attention. The essence of the exercise is that as soon as you feel a craving for the forbidden, you need to switch your attention to another thing. For example, when you want chocolate, you can do a couple of physical exercises or read a book. Just turn your attention to other things.
New habits. When you give up old and bad habits, you must definitely develop new and good habits. Instead of a cup of coffee in the morning - exercise. Instead of junk food - vegetables and fish. And anything else that comes to mind. The main thing is to repeat these things until they become a habit. Scientists have proven that it takes 21 days to develop a new habit.
Charity. American scientists came to the conclusion that giving something of our own to charity - money, things, food, time - we train willpower. Good and kind deeds done for someone give an incentive for development and protect against erroneous actions.
Tense muscles. At the moment when you want to return to a bad habit, you need to tighten your muscles (clench your fists, tighten your abs, etc.). This helps to distract and find the strength to switch attention to something else. It has already been proven that muscle tension directly affects the activation of willpower.
Healthy lifestyle. We have already found out that willpower is aimed at self-improvement of the individual. Therefore, it is very important to start leading a healthy lifestyle, but it is not necessary to bring it to fanaticism. Just give up fatty foods and add vegetables to your diet. Go to the gym at least once a week. Start heating up. Hardening has a positive effect on the entire body and activates willpower.
Emotion control. To train willpower, you need to learn how to control your emotions, especially in dealing with others. You need to learn how to move from an emotional discussion almost instantly to a calm and measured one. This is a difficult exercise and you will need something or a note to remind you to be in control.
Say NO to laziness! It is very important to get rid of this quality. As soon as there is a desire to postpone something for later, then you need to immediately go and do it. If you don’t want to clean your house, you have to go and clean it, there is no desire to wash the dishes - go and wash it. And so in everything. This exercise is the most effective in training willpower. In addition, forcing yourself to do unpleasant things right away will save you a lot of time and increase your productivity.
Strict sleep schedule. Healthy and sound sleep strengthens the body, gives strength to fight bad habits and strengthen willpower. You should always go to bed and get up at the same time and sleep at least 7-8 hours.

By performing these exercises, you will train willpower and many things will begin to be given to you easily and naturally. The main thing on the way to your goal is NEVER give up. If something doesn't work out, immediately try to do it again. Only then will you become a person about whom they will say: "a person with an iron will."

“I became strong because I was weak.

I'm fearless because I was afraid.

I am wise because I was a fool"

Only those who are able to admit their weakness can become strong. And what force drives a person on the way to achieving goals and self-realization? Since ancient times, it has been called the strength of the spirit, and in modern psychology, the strength of the spirit has been called willpower. If we imagine that a person is a garden, then a gardener who tirelessly tends this garden and makes it more and more blooming every day is willpower. This exact metaphor belongs to the great William Shakespeare. Thus, the writer tried to explain that willpower acts as that tireless assistant that makes us constantly move towards our goals, overcoming any obstacles on the way. But here we are talking about developed willpower, and we all perfectly understand that we often really lack this very strength for important, and often not very, accomplishments. To know why and how to train willpower, one should understand and give a separate definition to the concepts of will and its strength.

Will is the ability of a person to successfully move towards his goal and achieve it, overcoming obstacles in his path. Force is a certain source of energy capable of setting in motion, in this case, the will. Based on this, a definition of willpower is built as an internal source of energy that can effectively lead a person to achieve a goal and confidently overcome difficulties.

The strength of the spirit helps a person to confidently go to the goal even in the most unfavorable life circumstances, helps to find the resources to fall and rise, successfully overcome negative mental states and stresses, and remain confident in oneself and one's abilities. Each of us understands that for successful self-realization, the cultivation of willpower is simply necessary. Most people do not have developed willpower, not least because of the lack of understanding that it can and should be trained. So how do you do it right and effectively?

The development of willpower is a specific and difficult process, you need to be ready for it. Will training requires a person to change their habitual lifestyle, readiness for serious stress. What internal resources should a person have, and what should he be ready for when starting to develop fortitude?

We develop the strength of the spirit

Many people make the mistake of starting willpower training with difficult tasks. A person who is used to arriving in a relaxed state and not particularly bothering himself, simply cannot one day take and “move mountains”. You can train willpower gradually, using special exercises. These methods and exercises are not directly related to specific important goals, but their systematic implementation will help you to be in good shape and feel inner strength even in the most difficult situation.

"Relaxation and concentration"

This exercise consists of several stages, the transition to the next stage is completed only after the previous one has been completed. At the first stage, you should simply retire to a separate room, sit straight on a chair, look at one point. Thus, you should sit for several minutes. To begin with, it can be one or several minutes. But over time, try to increase the time to five minutes.

In the second step, try to sit in the same way, but relax your shoulders and stretch your right arm forward. Sit like this for a minute. Repeat this manipulation with your left hand. Increase the time to several minutes. The last step is done with a glass. Take a glass of water in your hand and use the same algorithm to make sure that the water does not move in it. Turn this exercise into a kind of meditation, and you will not only build mental strength, but also become more emotionally resilient. To make it easier to relax, light a candle and focus on its flame.

"Pump your will power"

This is not an exercise, but rather a training of willpower through physical exercises. If you're not into any sport yet, it's time to pick up some type of physical activity and start exercising. If you have chosen, for example, cycling, then make your own individual exercise schedule, strictly adhere to it.

Use one little trick that will help you develop faster and more efficiently: always do a little more than planned. Drive a day instead of the planned five kilometers, another five hundred meters. This slight excess of the norm in a month will help you achieve serious success.

"Clear Frames"

It is also a set of exercises, from easy to more difficult, that require you to stick to clear time limits, even if the task itself is not difficult at all. First, come up with some easy task for yourself and do it for thirty days. For example, set yourself the task of buying milk every day at 20.00 and before going to bed, at 23.00, drink it with honey. Make this action your personal ritual, a good habit.

The next step will be the development of willpower where it is difficult for you to overcome yourself. For example, you are a lover of computer games and every day in the evenings you spend an hour or two playing the game. Do not give up this hobby, but set clear time limits: play exactly 13 minutes a day and not a minute more. This will help you become more organized and patient. Complicate these procedures at your own discretion and in no case violate the time limits. After a month or two, you will feel that you are the master of your own life and are able to take responsibility for your decisions.

"My motivation"

The purpose of this exercise is to build motivation, which is a solid foundation for willpower. Understanding why you need to do something, what it will give you, helps to overcome all obstacles and achieve what you want. To begin with, focus and clearly imagine all the inconveniences and failures that your laziness has brought you. You can even write them down. After that, clearly imagine all the advantages and victories that the achievement of your goals will bring you in the long run, which is possible with the help of developed willpower. Be sure to write down these "pluses" if you wrote down the "cons". Review your notes and prioritize.

Remember that daily activities in order to develop the strength of the spirit will definitely lead you to positive results.

"He who conquers others is strong, and he who conquers himself is mighty"

Lao Tzu

Willpower exercise (a little boring, but useful).