.png)
You set goals, you are motivated to reach them and you want to change your habits. You know it's a change you have to take, that it will be good for you, but you're still failing. If that's the best for you, why are you continuing with destructive behaviors? In order for you to develop self-control.
Sounds like you? Everyone has gone through periods where we do things like following a diet, exercising more or quitting smoking. But do not worry! You can really maximize and develop your self-control. Continue reading to find out some very useful tools.
"Conquering oneself requires strength."
Lao Zi
Share
Use self-monitoring to improve your self-control
The truth is that you can not stop yourself from doing something you know is self-destructive. Rationally, you know that you have to control yourself, but at a certain point you just give way.
You tell yourself that a hamburger is okay that you can go back to the diet tomorrow and continue to lose weight. You promise yourself to go to the gym at least three days a week, but it's okay to miss once, just for this time.
To begin self-control in these situations is the first tool you need to use self-monitoring. It consists of writing down every time you perform the behavior you want to avoid. Just do not be obsessed with it!
"You can not have any less or greater struggle than the self-control."
Leonardo da Vinci
Write down your "exceptions"
This will help you visualize how often you deviate, and make you aware that you do not just "sometimes". You can also write down the times you change this behavior towards a healthier. This will emphasize the effort you make and use it as a positive encouragement.
Omtillskrivning
In psychology, researchers have noted that one of the biggest obstacles to self-control is the way you assign responsibility for your actions. Your attribution style directly affects the way you evaluate yourself and the behavioral changes you make.
If you do not take responsibility for your behavior, you will not have as much self-control. You will think you can not do anything to change the situation, so it's no good idea to try. As a consequence, compassion and even depression can develop.
Therefore, you should reconsider when it comes to who is responsible for your actions. Try the following exercise: think of the positive and negative events that have occurred in recent weeks, and add to the level of responsibility you think you have in each case.
What is your responsibility?
Determine which share belongs to you, other people and the chance. This will help you see the reality of the situation and see where you can change the result, which can help you change your behavior.
Set goals to develop self-control
Sometimes people develop problems with self-control because they set unrealistic goals. For example, if you tell yourself that you will never eat carbohydrates again or you will go to the gym six times a week, the risk is high that you will fail.
That's why it's so important to adapt to reality. It is better to set small goals that you can achieve gradually. This way you can raise the level of self-esteem a bit at a time as you reach the target goals.
These goals should be positive, realistic, specific and under your control. Instead of going to the gym six days a week, instead, plan to go there three days a week for two months, then four times in the next few months and continue until you reach six. It's more manageable that way, right?
"The first and biggest victory is to conquer yourself."
-Platon-
Share
Encouragement
The easiest way to improve and maintain behavior is through encouragement. You can encourage your new behavior in a variety of ways, including a reward, going shopping or finding something less materialistic, such as praising yourself. It will give birth to positive feelings.
You can make two lists of encouragements. First, you do one with all levels of satisfying activities that represent different reward levels depending on how much demands are made on behavior.
This list may include anything from buying your favorite gift to go on holiday.
Furthermore, you should write down all the positive attributes and virtues about yourself (eg I'm consistent, I'll do this, I've done a good job, etc.). You tell these things to yourself immediately after completing the behavior you are trying to encourage.
If you practice using these tools, it will be much easier to develop self-control. However, you must be consistent because it is the only way to achieve success. It's worth the effort!
.jpg)
.jpeg)
هیچ نظری موجود نیست:
ارسال یک نظر