Many people believe that willpower is fixed, and that humans have limited capabilities to control themselves and their destinies.

We may find other people who have a lot of willpower and the ability to control the emotions and desires of the self, so you see a person who was fat a short time ago who hardly stopped eating food, but now he has a wonderful athletic body, and this is just an example.

What is willpower and how do we develop it?

Psychologists define willpower as the ability to avoid short-term temptations, control oneself and behavior, and override unwanted thoughts, feelings, or impulses.

People often use the term "willpower" when talking about behaviors that require great mental or physical effort, such as quitting smoking, exercising regularly, or saving money for a specific goal. These changes in behavior include delaying instant gratification in order to achieve Long-term goals, according to the American Psychological Association (APA).

To strengthen your will, set a goal. For example, to quit smoking, reduce the number of cigarettes every day, provided that you stop completely after 3 months (Shutterstock)

People use various terms for willpower, including discipline, determination, grit, and fortitude. Some researchers believe that the ability to "self-control" has genetic causes, but it is also a skill that you can strengthen with practice.

And "self-control" is one aspect of what scientists call the "executive function" that a person possesses, which is a set of abilities that help people plan, monitor and achieve their goals, as stated by the "very well mind" platform. .

However, are there strategies based on reliable scientific studies capable of developing and strengthening our will as human beings?

Your way to boost your willpower

Our capacity for self-control and mental focus is shaped by our “mindsets,” which are a set of beliefs that determine how you understand yourself and the world around you. They influence the way you think, feel, and act in any given situation. This means that what you believe about yourself influences. on your success or failure.

Scientific studies point to powerful strategies for anyone to build greater willpower, with huge benefits for your health, productivity and happiness.

Mental capacity feeds itself, and is not depleted even after grueling mental exertion, says psychologist Veronica Job (Shutterstock).

battery theory (ego depletion)

Until recently, the prevailing "psychological theory" suggested that willpower is like a battery.

You may start the day full force, but every time you have to control your thoughts, feelings, or behavior, you drain some of that battery.

Without a chance to rest and recharge, this energy drops dangerously low, making it very difficult to maintain your patience and focus, and to resist the temptations that come your way.

But a scientific study by psychologist Professor Veronica Job questioned the foundations of this theory, and provided intriguing evidence that "ego depletion," or battery, depends on people's core beliefs.

Job proved that people who resisted a strong temptation felt more powerful to resist more temptations, because mental stamina fuels itself, and is not exhausted even after doing exhausting mental effort, as you can continue to do more of it, which means that you have a strong personality, You have an "unlimited" view of willpower, so the first strategy for building a strong will is to resist the first temptation. This will give you extra strength to resist the second temptation.

Jobe further demonstrated that the subjects' ideas about willpower were self-fulfilling prophecies: "If they believe their willpower is easily depleted, their ability to resist temptation and distraction soon fades; but if they believe their mental stamina feeds itself." Their willpower is unlimited and cannot be exhausted."

Another study by Dr. Zoe Francis, a professor of psychology at Fraser Valley University, found strikingly similar results, finding that people with open mindset are far more capable of being disciplined and achieving the goals they set for themselves.

Setting goals

To strengthen your will, you have to set a specific goal that you want to achieve. Having a specific and clear goal and understanding the motive behind it;

They can greatly help you gain momentum and focus on long-term progress.

Also, breaking down a long-term goal into smaller parts (sub-goals) can help people feel a sense of accomplishment as they complete each step.

For example, if you are a heavy smoker and want to quit smoking, you can set a plan based on reducing the number of cigarettes you smoke every day, provided that you stop completely after 3 months.

According to what the "Medical News Today" platform reported (medical news today).

Setting a deadline for the goal and sticking to it, while promising yourself a special reward if you achieve it, will help you a lot in strengthening your will (Pixels)

change the situation

This includes changing the circumstances surrounding the goal you want to achieve if the current circumstances you are in are not appropriate, including:

  • Changing the place:

    Some of the places in which you are located may not be suitable for achieving your goal, for example, if your goal is to pass an exam, the library may be the best place to study instead of at home.

  • Change the current environment:

    If changing the site is not possible, some small modifications may help to improve the current site.

    For example, a person might tidy up their workspace, or play music that helps them focus on study or work.

  • Reducing distractions:

    Removing distractions from a person's line of sight or thinking helps keep them focused on their goal.

  • Setting a deadline for the goal:

    Setting a deadline for the goal and sticking to it while promising yourself a special reward if you achieve it will help you a lot in strengthening your will, for example, completely stopping smoking within 3 months with a reward with an enjoyable tourist trip in a country you always wanted to visit.

  • Focusing attention and monitoring progress:

    This strategy includes focusing attention on the task or goal that you want to achieve, and not being preoccupied with any other matters that are not related to the goal.

    To monitor your progress towards the goal and how much you are achieving each day, you can use a journal in which you record each day how much progress you are making.

Finally, our ability to self-control and control our desires and instincts is the best way to build a strong and indomitable will, or as Plato says, "The first and best victory is self-conquerment."