How to learn to control yourself?
Tell me, would you like to be able to resisttemptations, control their emotions and force themselves to do what is really necessary? Kelly McGonigal, Ph.D., a professor at Stanford University, described in her book "Willpower" on how to become a self-control guru. We tell about five main ways.
Where is the muscle of self-control?
So, if you think that self-control is an innate skill that is either inherent in a certain person or not, then you are mistaken. Willpower is a muscle that can be trained.
The fact is that in our brain there isA special area called the prefrontal cortex of the brain. He is responsible for the fact that we are able to control ourselves. The prefrontal cortex is a very sensitive area. But it can be stimulated by special methods.
If the prefrontal cortex works like a clock, then we can make strong-willed decisions, resist temptations and control our emotions.
What are the ways to keep the bark in tonus?
Proper breathing
The ability to breathe properly is one of the most importantskills, if you want to live long and be healthy. People have completely forgotten how to breathe properly, which is extremely important. What does it mean to breathe the way nature itself taught? This means taking deep and slow breaths. Take a stopwatch and record 15 seconds. During this time, you should only take one breath and exit. That is, the breath should last 7 seconds and exhale, respectively. For a minute you should do 4-6 breaths for 10-15 seconds. Performing such an exercise at least 5 minutes a day, you become significantly stronger in the fight against all kinds of temptations.
Eat on time
The greatest stress your body can receiveof the most ordinary everyday things. For example, when you eat food every day at different times, for the body it is like a sudden attack. He is unprepared for this. Even if you eat right, but at the same time irregularly, you can gain weight. That is why in order to rid yourself of stress and become more calm and strong-willed, you must eat on time.
Five-minute meditation
Different forms of meditation win every yearall the big popularity. The UK Ministry of Health even acknowledged that meditation is one of the best tools for treating prolonged depression. In addition, the researchers found that during regular meditation in the prefrontal cortex, the amount of gray matter increases.
If you do not know how to meditate properly, thenjust concentrate on breathing. With every breath, repeat the "breath" and with each exhalation repeat the "exhalation". You can do this exercise for 3-4 minutes each time you have a "strong-willed crime". For example, when the hand itself stretches to an extra piece of cake.
stroll
It is unlikely that there are people on Earth who candamage the daily 15-minute walk. Walking is the easiest way to get back together. First, when you walk your body emits endorphins. Secondly, your body is saturated with oxygen. Thirdly, you become cheerful and it is much easier for you to make any strong-willed decisions.
The advice is very simple: for example, you come to a shopping center and you have something inside of you that spends the last money on your credit card. Before you do this, say to yourself: "Well, we will do it. Just let's first go outside and walk for 15 minutes. " Walk, take a deep breath, and then quickly catch a taxi and run away from the mall from sin away.
A small nap or half-dream
Of course, to offer sleep in the workplace inThe lunch time in Russian realities may not be very correct, but nevertheless it's a great way to get yourself together again. When we sleep or are in a state of half-sleep, our volitional functions are restored. That's why we advise you all the same to make 15-20 minutes during lunch, to find some corner and doze. Even a couple of minutes in a daze will make you more a strong-willed person and you will better control yourself.
For other advice on how to develop and strengthen self-control, read in the book "Willpower".
