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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 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 the 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 their 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 that can lead us to start a process, but when the initial excitement 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 approaches. Once you know how to approach your goal practically, it becomes easier. This, in turn, strengthens willpower. Procrastination 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.

3 Simple Tips to Strengthen Your Willpower:

1. Note Down Your Goal 

Write down your thoughts or goals. Making a list helps as a reminder to keep you on track toward your goal. Make sure you write it down where it is easily visible to you. For instance:

  • A sticky note on your fridge.
  • A note on your office soft board.
  • Motivational quotes downloaded 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, bring your attention back to breathing

You’ll be building willpower by practicing self-awareness. When you are aware of what you are doing, you’re engaging the part of your brain responsible for willpower. Meditation not only helps you focus but also strengthens self-control. As a bonus, deep, slow breathing calms the mind and improves mental clarity.

3. Get Enough Sleep

As you know, adults need 7-8 hours of sleep daily, teens need at least 9, and kids in elementary and middle school require 10-12 hours. Sleep deprivation makes us susceptible to temptations and pulls us away from our goals. Self-control requires loats of brain power, and when we are tired, our body doesn’t deliver enough glucose to the brain 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.

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

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Vitamins that are essentially important for Women

vitaminsEveryone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.

Let’s explore the vitamins required by a woman’s body!

Here is the list of vitamins necessary  for women to live a healthy life:-

(1) Vitamin A

  • Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
  • Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
  • Found in antioxidant-rich foods such as carrots, apricots etc.

(2) Vitamin C

  • Also known as ascorbic acid
  • Aids in healing
  • Helps in the formation of RBC’s (Red Blood Cells)
  • It is required by anaemic women
  • Boosts the brain chemical, noradrenaline
  • Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
  • Found in fruits such as oranges, grapes, kiwi, lemons etc.

(3) Vitamin E

  • Also known as tocopherol and sometimes, tocotrienols
  • Slows signs of aging
  • Helps in maintaining healthy skin
  • Found in foods such as sunflower oil, safflower oil, hazelnuts etc

(4) Vitamin B6

  • A water-soluble vitamin
  • Crucially important
  • Also known as pyridoxine
  • Helps in boosting metabolism
  • Found in bananas, chickpeas, oatmeal etc

(5) Vitamin B12

  • Also known as cyanocobalamin
  • Boost metabolism
  • Aids in Erythropoiesis (the making of RBCs)
  • Animal sources contain vitamin B12
  • Red meat is the richest source

(6) Folic acid

  • Very important during pregnancy
  • Helps in forming a healthy brain and spinal cord
  • Prevents birth defects such as Spinal Bifida
  • Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
  • External supplementation is recommended during pregnancy

(7) Vitamin D

  • Aids in the absorption of calcium and phosphorous
  • Extremely important for postmenopausal women
  • A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
  • Sunlight is the best source of Vitamin D

(8) Vitamin K

  • Keeps bones strong
  • Helps in blood clotting, which in turn prevents excessive bleeding
  • Good sources include green leafy veggies, soyabean oil, fish oil, etc

Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.

Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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5 Powerful Ways Of Meditation

powerful ways of meditationWe know that meditation is very very good for health, especially mental health. But sometimes, we get confused about what exactly to do. So here’s a guide to help you begin. Try these powerful ways of meditation to improve your health and wellbeing! 

Powerful Ways Of Meditation 

1. Concentrative Meditation
As the word suggests, you are supposed to concentrate on one point so you won’t think about other things. When thoughts are scattered, it creates no impact, but sharp attention is a powerful tool. One way to do it is to focus on your own breathing cycle. See how you inhale through the nose, how you feel inside the body and how you exhale. Another way is to focus on sounds like any word or phrase or the sound of a bell. You can also focus on a candle’s flame. Sit in front of the candle, look at the flame and close your eyes. Behold the picture of the flame in front of your mind. When the picture fades, open your eyes and repeat the process.

2. Contemplative Meditation
Instead of trying to stop thinking, contemplative meditation includes focusing on a single thought. Instead of too many different thoughts, it’s thinking about one subject and one thought with complete awareness of the thought. For this, you can contemplate any sentence from a religious scripture or contemplate objects like a flower or a tree. Think about the shape of a particular flower.

Another way is asking a question to yourself, believing in your inner instinct and waiting for an answer to come up. The questions can be:

  • What am I looking for?
  • What is it I am resisting?
  • Knowing I will die, how should I live?
  • What is my greatest mission?
  • What do I love?
  • What do I have fear of?
  • Who am I?

3. Witness Meditation
Watch your thoughts as if it’s a movie. Let the thoughts come, simply observe them, but do not react or try to reject. Be neutral. This is called being the witness of your thoughts. What does it do? It reduces your attachment from your thoughts. You no longer feel pain with those repetitive thoughts. This is a great technique to let go of resentment from the past.

4. Chanting Mantra
Chanting mantras repeatedly is one way of meditation. Mantra is a sanskrit word. Man means mind and Tra means release. Mantra is supposed to be a set of words which releases your mind from all it’s anxieties. It has been said that chanting mantras provides spiritual growth. But make sure you are paying attention, because that is all what we want. You can chant OM or Gayatri Mantra.

5. Movement Meditation
If you think you can’t sit at one place and focus, practice meditation through body movements. Self defense practices like Tai chi and Qigong are used as a form of meditation for a very long time. Yoga is one excellent example of movement meditation. Yoga involves being fully aware of your breathing and understanding the basic nature of self. But not only this, we can also practice meditation through simply walking or dancing. Just be attentive, pay close attention to your steps, body movements and surroundings.

Next time, when you sit to meditate, you can try something new. Keep it mind, sometimes we might get a little restless but be patient. Don’t get frustrated. Slowly get back to your point of concentration.

We hope these 5 powerful ways of meditation help you! Do leave your thoughts and experiences in the comments below. For more on meditation and yoga, check out Healthy Reads or for further guidance, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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A ‘Smile’ a day keeps the ‘Blues’ away

The benefit of smiling is a subject which isn’t discussed much. You might be wondering, how a smile can have an impact on your health, considering that it is just an expression you make. Today, we are going to find out how a smile can bring about a change in our lives and how it contributes to our well being.

  1. Mood Enhancer:

Did you know that smiling releases endorphins into the brain? Endorphins fight pain and stress just like morphine and other painkillers. They boost your mood and take your mind away from whatever it is that’s distracting you. The best part is that it is totally free of cost, nobody can charge for cracking a smile. So stop investing in drugs and smile more often, for a free of cost mood enhancer.

  1. Heart Friendly:

Are you someone who has a history of heart diseases? Is your blood pressure high? If yes, smiling is an excellent companion for you. Studies show that smiling reduces the heart rate and helps the body to relax. This enables the heart to work without putting much strain. So smile more often and be the proud owner of a healthy heart.

  1. Productivity Accelerator:

Ever wondered why those silly internet memes or funny videos between work, helps you relax and work faster later on? You smile when you see them and it accelerates your productivity. Smiling more often is believed to increase your productivity at work or any other areas of life. Are you someone who enjoys whistling while you work? This is very similar. Now you know what to do when you feel like you are slowing down.

  1. Induces Empathy:

We find ourselves in embarrassing situations on a regular basis. Whether you are at home or work, these situations are always lurking in every corner. The first response to an embarrassing moment is a smile. This helps in breaking the ice and makes others be more lenient about what they think of you, thereby inducing a sense of empathy in them.

  1. Natural Painkiller:

As I mentioned earlier, smiling releases endorphins into the brain which helps in reducing the sensation of pain and also lifting our mood. The next time you hurt yourself, try to keep a smile on your face and the pain will start reducing.

  1. Builds Immunity:

Smiling helps the body to relax and this helps the immune system to react better when invaders come knocking at the door. Add some smile to your daily dose of proteins and vitamins, for a strong immunity system.

  1. Lasting Longevity:

Taking all the above factors into consideration, we can easily conclude that people who smile more, live longer because it reduces stress, helps your heart and does much more in keeping you healthier for a longer time. Smile more and live longer!

In summary, the impact of a smile is truly remarkable. It serves as a natural mood enhancer, contributes to heart health, boosts productivity, fosters empathy, acts as a natural painkiller, strengthens immunity, and even promotes longevity. So, make it a daily practice to curve those lips upwards. A smile a day not only keeps the blues at bay but could also be your recipe for a healthier, happier life!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]