The process of cultivating willpower is mostly coordinated with the process of implementing plans, so that people can get used to managing themselves with plans, because plans are really the most efficient tools. The purpose of cultivating willpower is to improve efficiency and achieve goals.
The first is to determine the objectives of the plan. Prepare for the exam, finish the work, and so on. The goal should be as clear as possible: the exam, what kind of achievements you hope to achieve, what kind of work you hope to complete, and what kind of performance you hope to achieve. This goal should be reasonable, but not too high, that is, don't waste too much energy on details and don't be too low. As the old saying goes, there is a proper way to take it and a proper way to get it. Take the method and you will get it. Exams can also be planned with a simple score, while job performance and personal development need to be analyzed in detail, and the goals should be as detailed as possible.
The second is to know the information you can use. Examination review, what textbooks, reference books and auxiliary materials are there; Those who have completed the work, what resources, what channels and what are clear are the sharpening workers.
The above is the preparation of materials, and the next step is to make plans. The key to completing the plan lies in implementation. In order to make the realization more dynamic and easier to complete, there are several secrets that can be used for reference when making plans:
The plan should be tight before loosening, easy before difficult. When making a plan, it is the most motivating time, commonly known as three-minute enthusiasm, which means that people have no long-term vision. In fact, this is not a simple accusation. If you make good use of it, you can get twice the result with half the effort. Since I was most concerned from the beginning, I might as well use this most exciting time to do all the things I don't like and are difficult to do first. On the one hand, it will be slack in the future, and simple things will not be too difficult to do. On the other hand, I may be able to overcome all the difficulties ahead and stick to the plan completely when I am in a good mood. This is the best result.
The plan is carried out in stages. The one-month plan is divided into four weeks, and the tasks and goals are clearly defined every week, which is very convenient to check the progress. The series should be three to five. If each stage takes a long time, you can set small stages in the big stage and summarize the completion of the plan in each stage. You can celebrate in advance and make up as soon as possible. "Week" and "month" are really useful, but we should play it by ear.
There should be room for revision and compensation in this plan. And this room can't affect the overall progress of the plan. If time is short, you should work harder and make the plan tighter, and at least leave some time in the last day or two. After reviewing, you can see if there are any omissions. This is especially true at work, which requires the ability to understand the overall situation.
Everything except practice. In practice, rewards and punishments are clear, but we should also encourage ourselves and make use of positive forces. For example, I should have missed reading and watching football today. After watching the game, you should still read the books in the plan and read more books-don't take this as punishment, just consider it as an early reward. Especially when you stick to and complete part of the plan only by your will, even if it is only an accidental phenomenon, you should greatly praise yourself and motivate yourself to stick to it-that's how will is formed. I get distracted when I'm reading. I am not in a hurry, impatient or picky, but I am not indulgent. Once I find it, I will gently pull my thoughts back to the book, be patient with myself and enjoy myself. The other is the problem of method. Psychologically speaking, a single stimulus cannot achieve high efficiency. When reading a book, you should not only read it with your eyes, but also read it orally, and more importantly, write it by hand, so that the efficiency can be improved a lot. Needless to say, the importance of methods in work. Discuss more and communicate more, and learn good methods from efficient people.
When you are good at using plans to accomplish your own things, you will never get tired, because it is really a full and interesting thing.
Cultivate willpower
Every obstacle to be overcome is inseparable from willpower; In the face of every difficult decision we make, we rely on our inner strength. In fact, willpower is not an innate or unchangeable characteristic, but a skill that can be cultivated and developed.
In the dictionary, "willpower" is interpreted as "the power to control people's impulses and actions", and the most key words are "control" and "strength". "Power" exists objectively, and the problem is how to "control" it.
The following will help to strengthen your willpower. Just try it.
First of all, be proactive.
Don't confuse willpower with self-denial. When it is applied to positive goals, it will become a great force.
A businessman on the east coast of the United States knows that he has drunk too much, but he is engaged in a very annoying job. Drinking a few drinks before eating seems to relax people's nervous mood. But wine and tiring work make him sleepy, so he often falls asleep as soon as he drinks it. One day, the manager realized that he was drinking to drown his sorrows and waste his time. So he decided to give up drinking and spend more time with his children. It was not easy at first, and I often thought of the mellow wine, but he warned himself that what he was doing now was not worth the loss. It turned out that the more he cared about his family and children, the more motivated he was to work.
Positive willpower can help you overcome inertia and focus on the future. When encountering resistance, imagine your happiness after overcoming it; If you actively participate in the concrete practice of achieving the goal, you can stick to it.
Second, make up your mind
James Pross, a professor of psychology at the University of Rhode Island in the United States, divided the realization of a transformation into four steps:
Resist-unwilling to change;
Consideration-weigh the gains and losses of transformation;
Action-cultivate willpower to achieve change;
Persistence-constantly changing with willpower.
Some people are "chronic decision makers". They know that they should reduce their drinking, but they are indecisive when making a decision, and as a result, they can't put it into action.
In order to make up your mind, you can set a deadline for your goal. Maggie Collins, a teacher in California, USA, is very concerned about how to lose weight. Later, she was elected as the president of a civic organization and decided to lose 6 kilograms. To this end, she bought clothes two sizes smaller than herself and will wear them every year in three months. Thanks to perseverance, Collins finally got what he wanted.
Third, the goal is clear
Professor Pross studied a group of experimental subjects who planned to change their behavior from New Year's Day, and found that the most successful people were those with the most specific goals. One of the men is determined to treat his wife kindly and equally every day. Later, he did it. The other party just said in a general way that he wanted to be nice to his family, and it was the same in a few days, and he quarreled.
Don't say such empty words: "I'm going to do more physical exercise" or "I'm going to read more". Instead, it should be specific and clear-"I plan to walk for 45 minutes every morning" or "I plan to read for an hour every Monday, Wednesday and Friday".
Fourth, weigh the pros and cons.
If you are half-hearted about physical exercise because you can't see the actual benefits, you can't make you wear running shoes willingly just by wishing.
Professor Pross suggested that those who went to consult him could draw four squares on a piece of paper and fill in the short-term and long-term gains and losses respectively. If you are going to quit smoking, you can fill in the short-term loss in the top two boxes: "I felt very sad at first", and the short-term gain: "I can save a sum of money"; Fill in the bottom two boxes with long-term gains: "My body will become healthier" and long-term losses: "I will promote a method to relieve boredom". Through such careful comparison, it is easier to gather the willpower to quit smoking.
Five, change yourself
However, just knowing the harvest is not enough. The most fundamental motivation comes from wanting to change your image and control your life. Truth can be convincing sometimes, but only when emotional factors are aroused can we really respond.
Tom smokes three boxes of cigarettes every day. Although he coughed badly, he didn't listen to the doctor's advice. It's about going your own way and smoking correctly. "One day, I suddenly realized how stupid I was." He recalled, "Isn't this suicide? In order to survive, we have to quit smoking. " Because quitting smoking can make him feel better, Tom has the perseverance to get rid of bad habits.
Sixth, pay attention to the spirit.
Toulouse,/kloc-a famous French general in the 0/7th century, is famous for being the first soldier. He always stands at the front of the team in every war. When asked about it, he bluntly said, "I acted like a brave man, but I was scared from beginning to end." I didn't give in to my timidity, but said to my body,' Old chap, although you are shaking, you must go forward bravely!' "As a result, resolutely charge before.
A large number of facts have proved that acting as if you have a strong will helps you become a strong-willed person.
Seven, temper the will
As early as 19 15, psychologist Boyd Barrett once put forward a set of methods to exercise his will. This includes getting up from the chair and sitting down for 30 times, emptying a box of matches and then putting them back in the box one by one. He believes that these exercises can strengthen willpower so as to face more severe and difficult challenges in the future. Barrett's specific suggestions seem a bit outdated, but his ideas are enlightening. For example, you can arrange what you want to do on Sunday morning in advance and make up your mind not to eat lunch unless you do it well.
Bill bradley from New Jersey is the star of new york professional basketball team. In addition to normal training, he comes to the court early every morning to practice shooting and aiming at foul balls alone. He finally became the person who scored the most shots in the team.
Eight, stick to the end
As the saying goes, "Where there is a will, there is a way", which means to fight against difficulties and overcome them. After studying people who quit smoking and started smoking again, Pross found that many people did not seriously consider how to deal with the temptation of cigarettes. So despite the courage to quit smoking, you still can't stick to it. When someone handed a cigarette, they took it and smoked it.
If you are determined to give up drinking, don't touch the cup on any occasion. If you insist on jogging, you can exercise indoors as usual even if it rains heavily in the morning.
Nine, seeking truth from facts
If you are required to lose 25 kilograms in three months, or you must do physical exercise for three hours every day, then no matter how strong your will is, it will not help such an unattainable goal. Moreover, the consequences of failure will eventually make you want to try again.
In many cases, it is a good idea to break down a single big goal or multiple small goals. Bob, who is going to quit smoking, put up a sign in his room-"Don't drink every day". Because the overall goal of abstinence is broken down into concrete actions day by day, I can make my determination clear again the next day. By the end of the week, when Bob looked back on his series of "victories" in the past seven days, he was full of confidence and finally said goodbye to the wine.
Ten, step by step training
Strong will is not suddenly produced overnight, it is gradually formed in the process of accumulation. There will inevitably be setbacks and failures in the middle, so we must find out the reasons that make us lose our fighting spirit, so as to solve them in a targeted way.
When Mary gave up smoking for the first time, she made great determination, but it ended in failure. When analyzing the reasons, I realized that I needed to do something, not take cigarettes. Later, when she wanted to smoke, she bought knitting wool. A few months later, Mary gave up smoking completely and knitted a sweater vest for her husband, killing two birds with one stone.
XI。 Win a victory
Practice has proved that every success will further enhance willpower. If you overcome a bad habit with tenacious will, you can gain the confidence to duel with another challenge and win.
Every success can increase your self-confidence and provide you with a solid "foothold" in the difficult cliff climbing journey. Perhaps the new task we face is more arduous, but since we have succeeded in the past, we will certainly win this time and in the future.