What scientists say about self-control
To become the ideal version of yourself is the new social boom what scientists say about self-control? Better, faster, stronger not just a line from a popular song, it’s a diagnosis of the average resident of a megalopolis, who is trying to excel at once in several areas of his life. The daily routine becomes more complicated every day; more and more new tips, how to improve your life, and more and more resources, where to get useful information. There remains only one question: where to get so much willpower to make it all and not break? Fashion skies decided to understand what they say about the most desired superpower – willpower – the luminaries of science.
Willpower – an exhaustible resource? Forget about it
Scientists of the University of Saar recently conducted a series of experiments that showed that those people who considered willpower a limited resource were more often tempted and coped worse with self-control. But there is good news: these people often rested. And replenishment of mental resources always positively affects health … and self-control. So, to keep a diet, to keep self-control and not to succumb to impulses will be easier.
"A person will want exactly what he can not. Most likely, no one will remember that there is an excellent bakery nearby, but this is only so long as the smell of baking does not reach someone who decides to lose weight. "
Our brain gets tired of discipline
It is laudable to strive for self-discipline, but often this leads not to ideal results, but to endless frustration due to failures. Although it is important to understand that failures are part of building a discipline; the brain will still receive a well-deserved rest, regardless of your desires. Therefore, psychologists advise to consciously approach the limitations and accept the fact that sooner or later you will have to give the slack in order to remain strong.
We want something that we can not
Have you sat down on a low-carb diet and can not get past pastries? Have decided to quit smoking, but do not find the strength to pass by the smoking room? The author of the book “Willpower. How to develop and strengthen “Kelly McGonigal came up with this name -” ironic boomerang. ” A person will want exactly what he can not. Most likely, no one will remember that there is an excellent bakery nearby, but this is only so long as the smell of baking does not reach someone who decides to lose weight. This is a common reaction to limitations: the focus of attention shifts, and your brain can no longer think about the forbidden.
Gym for willpower
Pumping the will power like a muscle is a reasonable thought, but not a new one. Scientists do not say the first year that the brain works like muscles and requires regular training. The more we deny ourselves sweets, the easier it is for us to pass it next time. Unfortunately, this only works on one sphere and you will not be able to become an ideal version of yourself, constantly limiting yourself in everything. If a person decided to lose weight, it is better to concentrate only on this and postpone, for example, the fight against impulsive purchases for later. At the same time, do not forget to praise yourself for every successful “training”: you avoided attacking the refrigerator – let your weakness look at the new series of your favorite series.
Control and sugar are interrelated
John Tierney, co-author of the book Willpower: Rediscovering the Greatest Human Strength, studied the effect of glucose on will power and came to a disappointing conclusion for those who decided to give up sugar: the lower the glucose level, the easier we succumb to temptations. The writer called it an “enchanted circle”: to not eat, we need willpower, but in order to have the willpower, one must eat.
"The more people experience a sense of guilt, the less they control themselves."
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Repentance will spoil everything
Scientists at the University of Toronto Janet Polivi and Peter Herman have discovered the amazing effect of “what the hell”. Its essence lies in the fact that the more people experience a sense of guilt, the less they control themselves. The study showed that people, feeling shame for an extra piece of pizza, instead of pulling themselves together and continue the diet, throw it started and eat everything that was not possible for a long time. And this happened regardless of how successfully the subject held the diet: if the result did not suit them, people lost motivation and gave slack. Psychologists Clare Adams (University of Louisiana) and Mark Leary (Duke University) have teamed up to find out what will interrupt the effect of “what the hell”. The experiment showed that the only way out of the vicious circle is forgiveness. Subjects (invited those who are on a diet),
The right reward will allow you to continue the journey
A reward, like willpower, is one of the key tools in achieving a goal. So our psyche is arranged, that after a long strain and the use of willpower, we want to reward ourselves with something. But often our brain requires something harmful: spend money, play gambling or video games, eat sweet or fatty, drink alcohol, smoke. Despite the apparent difference, all these ways to relieve stress have something in common.
They cause a brief burst of dopamine, which does not affect stress in any way. But the really effective ways, for example, training, yoga, communication with pleasant people, walks, massage, which increase the production of serotonin and oxytocin, the brain refuses to read as effective. But after the reward is chosen, and it is wrong, the brain will decide that there has been a breakdown, and launch the “scheme” worked out for years – an all-encompassing sense of guilt. Prevent repentance is possible by choosing an effective way to get rid of stress.