{"id":40747,"date":"2021-06-30T13:19:00","date_gmt":"2021-06-30T17:19:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=40747"},"modified":"2021-07-01T13:12:42","modified_gmt":"2021-07-01T17:12:42","slug":"how-to-improve-willpower","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-improve-willpower\/","title":{"rendered":"How to Improve Willpower: Train your Brain"},"content":{"rendered":"\n

How can you improve willpower? Are there methods that can help you increase your level of self-control?<\/p>\n\n\n\n

While it is true that some people are biologically predisposed to have more self-control due to the size of their prefrontal cortex<\/a>, that doesn’t mean that those with a smaller prefrontal cortex are doomed. It is possible to improve your willpower<\/a> ability with some training.<\/p>\n\n\n\n

Keep reading if you want to know how to improve willpower.<\/p>\n\n\n\n\n\n\n\n

For Better Willpower, Train Your Brain<\/strong><\/h2>\n\n\n\n

No matter what your age, your brain is trainable. For example, if you play memory games, your short-term memory improves. Play the piano and your brain gets faster at reading music. You can also train your brain to get better at self-awareness, which gives you more willpower. One training method that’s particularly effective for how to improve willpower is meditation<\/a>.\u00a0<\/p>\n\n\n\n

Willpower Exercise: Develop a Five-Minute Meditation Practice  <\/strong><\/h3>\n\n\n\n

If you want to know how to improve your willpower<\/a>, try meditation. Meditation\u2014a practice of quieting the mind and focusing on the act of breathing\u2014is like a shortcut to willpower. When you develop a meditation practice<\/a> and stick with it, your brain gets better at impulse control<\/a>. And it only takes five minutes a day. <\/p>\n\n\n\n

The research: <\/strong>Studies show that people who meditate regularly actually have more gray matter in the prefrontal cortex. Meditation increases blood flow to that part of the brain, which makes it grow and get more efficient at processing. A larger prefrontal cortex makes it easier to handle distractions<\/a> and make good decisions.  <\/p>\n\n\n\n

If you’ve tried meditation before and believe you’re \u201cbad\u201d at it, now\u2019s the time to try again. Consider it an experiment in building willpower. People who believe they are hopeless at meditation are the ones who benefit the most from it. Here are simple instructions for a five-minute daily meditation practice: <\/p>\n\n\n\n

  1. Sit cross-legged on the floor or in a chair with your feet flat on the floor. Place your hands in your lap and straighten your spine. Now focus on staying still, not fidgeting. Do your best not to adjust your sitting position or scratch an itch. By staying in this one position, you\u2019re training yourself not to follow every impulse that your brain and body come up with. Think of this step as the physical foundation of willpower.<\/strong><\/li>
  2. Now that you\u2019re still, close your eyes (or focus your eyes on a single spot on the wall). Pay attention to your breathing. Silently say the words \u201cinhale\u201d and \u201cexhale\u201d as you breathe in and out. Your mind will probably start to wander, but just lead it right back to focusing on your breath. Focusing on the breath ramps up power to the prefrontal cortex and takes energy away from the brain regions<\/a> that create stress and cravings. <\/strong><\/li>
  3. After a few minutes, stop repeating the words \u201cinhale\u201d and \u201cexhale\u201d as you breathe. Just focus on the sensation of breathing (your belly and chest expanding and deflating, air moving in and out of your nose and mouth) without giving it a name. Turn your attention to the ways your mind wanders, but don\u2019t judge it. Just bring your focus back to your breath. Think of this step as training for self-awareness and self-control. <\/strong><\/li><\/ol>\n\n\n\n

    Pro tips:<\/strong> When you’re meditating, the goal is not to eliminate your thoughts; the goal is to not let your thoughts rule you. As your mind starts wandering and you lose your focus on your breath, simply bring your focus back. Your brain’s training occurs in the practice of coming back to the breath\u2014not necessarily in staying there<\/strong>. <\/p>\n\n\n\n

    After a few weeks, you may want to increase your meditation time to 10 or 15 minutes a day, but if it starts to feel like a burden or obligation, go back to five minutes. Some people find it\u2019s easier to pick a certain time of day for meditation, like first thing in the morning or right before bed, while others prefer to keep their schedules flexible. See what works best for you<\/p>\n\n\n\n

    Choose a Willpower Challenge <\/strong><\/h3>\n\n\n\n

    Choose a specific willpower challenge<\/a> that you’d like to tackle. We’ll refer to it as your Personal Willpower Challenge.<\/strong><\/p>\n\n\n\n

    As you choose a challenge, keep in mind that self-control consists of three separate functions\u2014I will, I won’t, and I want. <\/strong>Your challenge will fall into one of these categories: <\/p>\n\n\n\n