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January 12, 2023 By GOQii

3 Simple Ways to Strengthen Willpower and Achieve Goals

willpowerFrom personal experience, even you might have noticed that most resolutions to join the gym, eat a healthy diet or get proper sleep often go unfulfilled after the first month of the year. While we are often excited to start off a diet routine or make exercise a habit, it never works out for long. The enthusiasm wanes and by this time around, there’s barely enough willpower to pull through.

Understanding Willpower

It isn’t completely uncommon to eat healthy for a few days and then go back to indulging in cakes and cookies. Temptations are something that a human mind can seldom control. Temptations of any kind are a good way to test ourselves especially when trying to follow a strict diet regime. I often wonder what could come between an individual and his goal that could make it or break it.

When I decided to take up some diet or an exercise routine, I knew the benefits of it. I knew how to do it and what to do as well. Despite all this awareness, something wasn’t right. That triggered a thought in me… I came to realize that my willpower was less!

To achieve a difficult task, one needs tremendous willpower and having the willpower to overcome difficulties in health is paramount!

Most importantly, do not confuse willpower with enthusiasm. Enthusiasm is something which can lead us to start a process but when the initial excited dies out, you’re back to square one! “Will” is the desire to make sure you are up to your goal and go through the process wholeheartedly to achieve that goal!

Studies have proven that taking small steps towards a large goal, structured in a sequence, strengthens practical approach. Once you know how to approach your goal practically, it becomes more easy. This in turn strengthens willpower. Procrastinating can hamper the will. If you know you have got to do something to achieve your goal, just go ahead, work on it and complete the task.

Here are some tips to strengthen your will:

1. Note Down Your Goal 

Write down your thoughts or goals. Making a list helps as a reminder to keep you on track towards your goal. Make sure you write it down where it is easily visible to you. Say for instance, a sticky note on your fridge reminding you of your goal or a note on your office soft board or your study which you frequent. Motivational quotes also help. There are many apps for motivational quotes that you can download on your tab or phone.

2. Meditate For 5 Minutes a Day

Sit up straight and focus your attention on your breath. When your mind wanders and you bring your attention back to breathing, you’ll be building willpower. When you are aware of what you are doing, you’re actually engaging the part of your brain you need for willpower. Rather than letting your impulses take over, you focus on your breathing. Meditation helps you practice self-awareness. As a bonus, deep slow breathing also helps strengthen self-control.

3. Get Enough Sleep

As you know, it is 7-8 hours of sleep daily for an adult, at least 9 for teens, and 10-12 for elementary and middle school kids. Sleep deprivation makes us susceptible to temptations and pulls us away from our goals. Self-control requires loads of brain power, and when we are tired, our bodies don’t tend to deliver enough glucose to our brain for it to get the willpower engine going.

In conclusion, remind yourself of what you really want rather than what you think you should want. Ask yourself frequently – “How do I want to feel?” Then visualize what you will lose if you give in to temptation.

We hope this article helps you build willpower and stick to your health and life goals! If you find any difficulty or need motivation to push through, our GOQii Coaches would be more than happy to help you out! You can get in touch with a GOQii Coach for guidance by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

You can also browse through some impressive success stories of individuals who improved their health by making some simple lifestyle changes by clicking here.

What are your health or life goals? Let us know in the comments below!

#BeTheForce

December 15, 2022 By Divya Thampi 3 Comments

5 Hacks To Help You Achieve Your Goals

Hacks to achieve your goals

Despite knowing the importance of persistence, most people have trouble focusing singlemindedly and putting in efforts consistently in the area that they want to succeed in. Our good intentions or brilliant ideas don’t see the light of day, because of some of the habits we possess that seem insignificant and mundane.

More often than not, we find ourselves doing not what we wish to do but what we are accustomed to doing. For example, I had been thinking for months that I must wake up earlier by an hour each morning. Easy enough, right? But each night, I would find myself spending time on trivial things that I had not planned to do, like reading random articles, or surfing through emails or reflecting about some things that may have happened during the day.

These unplanned non-events led to late nights and consequently each morning I woke up no earlier than usual. Some of you may relate to this situation. Just replace ‘want to wake up early’ with ‘want to go for a walk’, ‘want to read every night’, ‘want to eat healthy’, ‘want to meditate’, ‘want to spend more time with my team’, ‘want to get to the office before time’, ‘want to learn a new skill’… by now you get the drift.

Perseverance is a trait that people with high emotional intelligence possess. As Daniel Goleman says in his book ‘Emotional Intelligence’ – “Studies of Olympic athletes, world-class musicians and Chess grand masters find their unifying trait is the ability to motivate themselves to pursue relentless training routine”. One would think that these people are wired differently. But they are not. Perseverance is not something that you either have or you don’t, it’s something that can be developed. Following are 5 simple yet highly effective ways to build perseverance and pave your path to success:

1. Start Small & Take Breaks

‘Many drops make an ocean’ is definitely something to think about. If we straight away start thinking about all the effort and resources that would be required to achieve something, the thought could promptly dissuade our minds from giving it a try, hence begin small.

If you want to run 5 km each morning, start with one or even half a km. The initial few days of trying something new can be stressful. It takes our body and mind, time, to get used to things. If eating healthy is your goal, start with one healthy meal a day. It takes a little less effort and helps you get used to the change. If you are working on a report, work in half-hour chunks with a five-minute break between every half an hour ( check out the Pomodoro Technique)

2. Celebrate Small Wins

Even if you have run just a kilometer on two consecutive days, while your aim may be to run 5, give yourself a pat. Well begun is half done. Reward yourself with something small. It could be listening to your favourite music, reading your favourite book or spending time on a call with your friend. The choice is yours but the celebration is a must to keep you motivated.

3. Surround Yourself  With Cheerleaders

Share your goal and efforts with people who care for you. Those people who would be excited and happy to see you do well. Enrol their help, let them check on your progress and remind you how well you are doing. They will become your support system and give you the much-needed boost when you feel like giving up. All of us need cheerleaders to cheer us on.

4. Watch Your Self-Talk

What do you tell yourself when you set out to run a mile but are tired and end up walking half the distance instead? Do you cut yourself some slack or beat yourself up? Do you think that you will rest a little and try again or do you say, “There I did it again! Why am I sloppy, slow and incapable?” Watch out, the one person whose words have a significant impact on you is YOU! Pay attention to your self-talk. Reframe the negative lines with positive ones. So instead of saying “I couldn’t even run 2 km”, say “I did 1.5 km, an improvement from yesterday”

5. The Last Stretch

Many years ago, as a hotelier, I was once asked to make 100 cold calls, to inform people about the upcoming New Year event. It wasn’t a very pleasant task because often people would hang up even before I completed my first sentence. Every time I was tempted to stop and take a break, I’d tell myself,  “Just two more calls and then its break time”.

Consequently, I ended up doing those 2 calls more enthusiastically and I was done with all the 100, faster than expected. This strategy works really well. Stretch your limits, little at a time. If you have run a kilometer and want to stop, push yourself to run just another 100 meters more.

If you have written 600 words for the day, write just 50 more before you call it a day. Slowly but surely you will have a bigger appetite, higher capacity and things will get easier, not to mention that you will be getting closer to the win you have been looking forward to.

Little at a time, turn these pointers into habits and just like insignificant small habits can veer you away from your achievements, these small winning habits will steer you towards your big wins. Remember, nobody was born a winner or a loser, your thoughts and efforts make you so. Like Aristotle said “We are what we repeatedly do. Excellence, then, is not an act, but a habit”.

We hope these tips help your form and achieve your goals for the coming year. Do let us know your thoughts in the comments below. For more articles like this, check out Healthy Reads. To get the right guidance and motivation from an expert, subscribe for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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