1. A simple and effective meditation skill: focus on breathing. Meditation was originally a skill and way to realize meditation in yoga. But here we are just as a way to cultivate concentration. Sit quietly in the chair, close your eyes and meditate in your heart while breathing. You can stop meditating in a few minutes. When you find yourself a little absent-minded, refocus your attention on breathing.

2. Exercise is a way to restore physical strength and willpower. "He began to regard exercise as a secret weapon, a magic weapon that allowed him to defeat the enemy." This person who usually insists on exercising has this feeling. Why not observe those who insist on running around you?

3. Constant self-control in some small things will improve the overall willpower. For example, sit down and don't cross your legs, get up and do 20 push-ups every day, keep accounts (I have kept accounts for 747 days in a row, and I can almost get rid of the habit of spending money lavishly) and so on. Even if you exercise your willpower in the stupidest and simplest way every day, you can accumulate energy for your willpower challenge.

Scene 2 when the state is not good.

1. Tell you a quick way to improve your willpower: slow down your breathing. Focus on slow and full breathing, and reduce the breathing frequency to below 10 times per minute. This method helps your body and mind to adjust from a state of tension to a state of self-control. After a few minutes of such training, your heart rate variability will increase steadily, and you will feel calm, have a sense of control, and be able to restrain your desires and meet challenges.

2.5 minutes of "green movement" can relieve stress, improve mood, improve attention and enhance self-control. You can try the following activities:

① Go out of the office, classroom and home and find the nearest green space.

Put a favorite song on your mobile phone and jog in the community (this song is not suitable for foggy days).

③ Go out for fresh air and do some simple stretching activities (this is not suitable for foggy days either).

3. Know what is an effective decompression (venting) method. Exercise or participate in sports activities, 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 cultivate other creative hobbies.

Scenario 3 Skills after setting a goal

1. If you want to gain stronger willpower, go to bed early.

If you feel that you don't have the time and energy to deal with what I want to do, then arrange it at the time of the strongest willpower. (that is, in the morning, most people are most energetic in the morning)

3. Predict how you will be tempted in the process of achieving your goal, how to break your promise, and imagine what you should do to keep fighting.

4. Put pressure on your future self, such as making an appointment for a physical examination, buying an annual card for fitness, going out shopping with only cash, and putting the alarm clock at the other end of the room. (Prevention in advance)

Imagine the future, for example, taking an exam in your current subject, or looking for a job after graduating from college. The brain will think more specifically and directly about the results you choose now. The more realistic and vivid the future picture you imagine, the less you will regret the decision you make in the future.

6. Write a letter to your future self. Describe to your future self what you are going to do now. Imagine yourself in the future and be grateful for what you are doing now. (This is actually a process of introspection)

7. Imagine what kind of person you want to be and what kind of person you are afraid to be in a specific situation, and then compare them.

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

9. Find a "group" with the same goals as you. When you are in a group with the same commitments and goals, you will feel that your goal is social norms.

10. Take a moment to think, who around you can be an example of your willpower? Why do those groupies never aim to become like that? Because that goal is too far away. So find an example yourself, so that you can feel the excitement of this example at any time. Of course, the ultimate role model is to be your own.

Scenario 4: Ways to Face Temptation

1. "willpower muscles" can last longer with the right motivation.

Tell yourself: "If the challenge is successful, you will be happier and freer, and your family and friends will also benefit.". One day you will get used to doing things that really benefit you, many things that are difficult now (running, reading, writing, etc.). ) will become easier. "

2. Tomorrow is no different from today, try to reduce the variability of behavior.

Tell yourself: "Do you really believe that if you eat this fried chicken today, you will be a vegetarian all day tomorrow?" Do you really believe that if you don't study today, you can make up for it tomorrow? Don't deceive yourself! "

When you are tempted, remember to tell yourself the cruel reality: "If you really go ..., you will find that you are not as happy as you think!"

4. Keep your goals in mind. The next time you find yourself using hard work as an excuse to indulge, tell yourself, "Because I was a vegetarian all day yesterday, I will reward myself with a McDonald's today. This logic is wrong. I should think like this: I was a vegetarian yesterday to lose weight, and I should work hard for this goal today. "

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

6. This rule can also be changed to: "Keep doing it for 10 minutes, and then you can give up." You will find that once you start, you will want to continue doing it. In fact, as long as we insist on "fatigue first", it will be much better later. You should believe in the amazing adaptability of human beings.

7. When you are tempted to do something against your long-term interests, imagine that you have achieved your ultimate goal, and then seriously ask yourself, "Are you really determined to give up the goal of losing weight for a good meal in front of you?"

8. When faced with temptation, ask yourself, "What would you do if your willpower model faced this situation?"

9. Think what you think and follow your feelings, but don't believe all your thoughts. When you have unpleasant thoughts, focus on breathing and imagine them disappearing like clouds.

Face your desires, but don't act on them. When desire strikes, pay attention to it, but don't try to divert attention or argue with it immediately. Remember your really important goal.

What should I do after Scenario 5 is out of control?

1. When out of control, tell yourself: "A temporary failure is nothing, I can't break the jar." Instead of "I'm hopeless, I'm a loser."

Some people will say, let's do it. This article omits five times the number of words. If it's so easy, where did those fat people on the street come from? Of course, fat people also have the advantages of being fat. They take their own mats wherever they go.

From the above suggestions, three practical suggestions are extracted:

1: "Force" yourself to do simple things, such as getting up early and running. I suggest you start with physical exercise and pay attention to what you don't like. Running, a boring single activity, is especially recommended.

2. The secret idea of breathing: find a quiet room with no one, dim the lights and sit in a comfortable chair. At first, don't think about anything, but meditate: breathe, breathe, breathe, breathe ... just do this one thing and go back and forth for 5- 10 minutes. The purpose is to help everyone concentrate on one thing for a long time. At first, you can meditate in your mind, but when you get used to it, you can't stop meditating. At this time, you can think about other things, such as how to learn this lesson well, how to do this physics problem, and even listen to music later to distract yourself. Of course, the premise is to ensure that your breathing can be smooth. If you can't breathe, you can go back to step one: shout, shout.

3. Find a role model around you, or find a companion with the same goal and supervise each other.

This will not be a pleasant process, but because of this, the challenge is meaningful. Sometimes we are too concerned about getting the maximum benefit at the least cost, but forget that paying the price can also be a kind of gain. Of course, finding a medium-and long-term goal that you agree with as soon as possible will inspire a lot. The way is to try different things until you find your own interests and get in touch with different outlook on life and values, until you find the one you agree with most. Before finding it, try to do something meaningful, such as getting up early, feeling energetic and clear-headed by getting up early, enjoying the untidy breakfast brought by getting up early, and having enough daytime time.