10 SIMPLE EXERCISES THAT WILL STRENGTHEN YOUR WILLPOWER!

“Is there a way to strengthen someone’s willpower?”

That was the question on researchers' minds as they learned more about how this virtue was used in practical ways. Through many tests, they had discovered that willpower is like a muscle - it gets tired from overuse and requires food to replenish. But can it also be strengthened?

After several studies, we have

our answer! With the right practice, willpower can be strengthened just like any other muscle in the body.

Fair warning: like all practice, these workouts can be challenging. After all, you will be exerting your willpower in the same way that you would exert your legs on a run. But they are scientifically proven to get you results. 

So although it will be difficult in the short-term, you will find that it will be easier to say no to temptations, make it to the gym and stick with your long-term goals!

1.    10 MINUTES OF MEDITATION

Meditation will give you the fastest results of all of the willpower workouts listed. Bymeditating you are training the brain to focus and resist the urge to wander. Research shows that after just 2-3 days of practicing meditation for 10 minutes, your brain will be able to focus better, you will have more energy, and you will be less stressed. [1]

To get started with 10 minutes of meditation, download the free Headspace app. It will provide you with guided meditation practices that are designed for beginners.

2.    WORK ON YOUR POSTURE

When testing if willpower could be strengthened, researchers asked a group of participants to work on their posture for a 2-week period. Every time they caught themselves slouching, they were to correct themselves by sitting up straight. This simple practice vastly improved their perseverance on various willpower tests like this one. [2]

To get started, simply correct your posture every time you catch yourself slouching at work or at home. It sounds extremely simple, but it takes willpower to sit up straight, and every time you do, you’re essentially doing “one rep” with your willpower muscle.

3.    KEEP A FOOD DIARY 

The same study also found that those who kept a food diary improved their willpower. Most of us don’t log all of the food we eat, so it takes willpower to remember and keep track of it all. Any similar logging of information will also work, but I recommend a food diary over other methods because of all of its benefits listed here. [2]

To get started, I recommend downloading the MyFitnessPal App. It’s a simple food diary app that has a huge database of foods and nutrition information. Just keep the diary for 2 weeks, and it will increase your ability to resist temptations!

4.    USE YOUR OPPOSITE HAND 

Using the same methodology as with posture, researchers conducted subsequent studies that tested other corrective actions. One that worked particularly well was to use your opposite hand. Your brain is wired to use your dominant hand, so it takes willpower to use the opposite. [3]

To get started, select a chunk of the day to use your opposite hand. It doesn’t need to be any more than an hour in order to get results. And from personal experience, if you aim for more than an hour, you will unnecessarily expend too much of your willpower muscle.

5.    CORRECT YOUR SPEECH

Another test that the researchers conducted was to change subjects’ natural speech. For some this was resisting the urge to use swear words, for others it was to say “hello” instead of “hey”. Again, it works your willpower to consciously go against your instincts. It doesn’t matter how you correct your speech, as long as you change your natural speech habits. [3]

To get started, select a chunk of the day to practice and choose the words you will change. Personally, I tried not using contractions (using “do not” instead of “don’t”, etc.) during work hours and it worked very well. Like all exercises listed above, doing this for just 2 weeks can vastly improve your willpower!

6. CREATE AND MEET SELF-IMPOSED DEADLINES 

Anyone who remembers their college days, remembers what it was like cramming for a test or doing a last minute paper. Your willpower gets taxed as you try to tune out distractions and become hyper-productive. Using this same principle, researchers found that by creating self-imposed deadlines you can work your willpower in the same way.

To get started, simply pick a task on your to-do list that you may have been putting off. Set a deadline for accomplishing it, and make sure you adhere to it. The participants who followed this process for 2 weeks not only got their old to-dos done, but also improved their diets, exercised more, and cut back on cigarettes and alcohol. [3] 

7. KEEP TRACK OF YOUR SPENDING

In the same way most of us don’t track the food that we eat, many of us don’t track our spending either. Even if you don’t cut back on spending – which would also be a willpower workout – researchers found that simply keeping track of where your money went will improve your willpower. [4] 

To get stated, try using a budgeting app like Mint. Mint can connect to your bank account, credit cards, etc. and automatically track your purchases. By simply reviewing this on a regular basis, you will see increases in your focus and ability to resist unrelated temptations like sweets.

8. SQUEEZE A HANDGRIP

For the truly determined who want to increase their perseverance, you can squeeze ahandgrip until exhaustion. If you’ve ever squeezed one before, you know that it gives you a deep forearm burn. So it works your willpower to keep squeezing. [5]

To get started, simply get a handgrip like this one, and squeeze with each hand until you’re exhausted. Willing yourself to continue squeezing even when it hurts will increase your persevere on other challenging tasks.

9. CARRY AROUND SOMETHING TEMPTING

Again, for the truly determined out there, you can increase your ability to say "no" by carrying around something tempting with you all day. Researchers tried this with participants by teaching them how to resist cravings, then giving them a Hershey’s Kiss to carry around with them. Those who resisted were much more capable of resisting other temptations in their lives as well! [6]

To get started, first learn how to resist a craving. This will be hard, so you’re going to want to know how to deal with the craving. Then carry something small but tempting with you. It doesn’t need to be for an entire day, but for long enough that you will be truly tempted. By consistently saying "no", you will increase your ability to resist other temptations and ignore distractions!

10. BE MORE CONSCIOUS OF YOUR AUTOMATIC DECISIONS

A final exercise is to simply be more mindful of our decisions throughout the day. We are often so lost in thought, that our actions become automatic. Taking time to think about our usual habitual actions will increase our ability to focus and resist temptations. [3]

To get started, try to catch yourself in an automatic behavior and ask yourself why you are doing it. It may be questioning why you are taking the elevator versus the stairs, or it may be questioning why exactly you put 2 sugars in your coffee. Any way you can think consciously about a typical automatic behavior will increase your focus and self-control.