success Archives

January 20, 2025 By GOQii

3 Simple Ways to Strengthen Willpower and Achieve Goals

From 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.

September 1, 2023 By Parwage Alam 3 Comments

Time Management Can Change Your Life

Time is a precious commodity. We all chase it but never have enough, given our busy schedules. Ever stopped to ask yourself why you keep running out of time? Ever wondered if you’re working in a systematic manner?

My father always said that there are two kinds of people:

Those who work hard
Those who work smart

Those who work hard, do their work without giving it a thought and work monotonously. The smart workers are those who do their work in a systematic and planned manner, adhere to time management and also enjoy what they are doing.

What Constitutes Time Management?

Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful is to manage your time well. It helps utilize the available time in an optimum manner to achieve one’s personal and professional goals. Without time management, you will not steer your life and you’ll eventually end up doing exactly what other people want you to do. Time management helps you take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How Does It Affect Your Health?

Today, work pressure has everyone stressed to the bone. More than often, people stay awake till morning trying to complete their work. During the day, they are seated with eyes glued to a machine. All these negatively impact the body and the mind. No physical activity means lack of movement in your joints, muscles and hence, one is prone to joint pains and other lifestyle diseases.

If you practice time management, you can complete your work and still have time to take care of your health. Believe me, you will start feeling positive. This in turn will help you be more stress-free. For most adults, sleep is the main factor that is compromised due to busy schedules. For students and professionals, moving about without sleep is a regular affair under the garb of wanting to achieve their targets. They may complete all their tasks, but do not realize that their mental and physical health is getting affected. Proper time management may prevent this.

Benefits of Time Management

Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
Chances of Moving up the Ladder: In corporate sectors, the better you perform, the higher your chances of growth are. By managing your time, you could end up becoming a star performer in your organization
Reduced Stress: If you manage your time well, you do not have to panic or push yourself to finish your work. You will get your work done at the said time, thus relieving you of stress and unnecessary work pressure.
Higher Income: It is a well-known fact that in today’s world, time reciprocates money. Managing your time helps you accommodate more time to take up new assignments, opening up many more doors of opportunities.
Boost in Self-Confidence: If you are completing your work within a given time frame and delivering quality as well, it will certainly boost your self-confidence and be fruitful for your career advancements.
Stronger Family Bonds: Time management will help you spend quality time with your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.
Better for Health: For better health, you need at least 7 to 8 hours of sound sleep. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities which are caused by lack of sleep.

All of the above explanations prove that the benefits of managing your time are irrefutable. Life is all about accomplishments and enjoyments. Efficient time management is the only instrument which helps you find both. You can’t allow yourself to sink under the files of pending tasks and persistently overlook your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.

Have you been unable to manage your time or excel in managing it? Please share your thoughts in the comments below!

For more articles like this, check out Healthy Reads. If you want to set a schedule to help you manage your time and health better, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.