How to enhance Will Power
Willpower - Scientifically Proven Techniques to Increase Willpower
Sharing buttons:
hey this is leo for actualize.org and in
this video i'm going to cover
how to build willpower
[Music]
all right so i'm back we're going to
talk about
willpower how to build it how to develop
it
what it really is and why it's important
to your life
so what is willpower why is it important
to your life let's get into this
it's a fascinating topic well what
willpower is
is really your ability to control
your own impulses
impulse control so how easy is it for
you
to get yourself out of bed in the
morning when you want to stay in all
comfy and snuggy
how easy is it for you to get your ass
off the couch
and to the gym when your favorite tv
show comes on
how easy easy is it for you to
say no to that donut or that pizza that
shows up at the office
how easy easy is it for you to get your
ass into
gear and start that project that you've
been
dreaming of starting but you know you
should start
and you just for some reason have been
procrastinating on it like
writing that novel or starting that
business
or composing that song
or directing that movie or whatever
other
activity you want to be doing out there
so willpower is necessary to do all of
these things
willpower really is your prefrontal
cortex
muscle it's your prefrontal cortex
and it's a its ability to exert
impulse control on other parts of your
brain
so this is actually a physical
phenomenon and
willpower is something that can be
developed so if you have will low
willpower right now or if you feel like
you do
then don't get discouraged because
actually i'm going to give you some tips
right now
in this video for how to start building
up your willpower and i'm also tell you
some stuff that is robbing you of your
willpower
so that you can eliminate those
activities that are really
draining and atrophying your willpower
muscle
so why is willpower important why do we
talk about this well willpower is
critical to the success that you get in
your life
and it's especially critical if you're
on board with the kind of mission that i
have
for you and for myself which is to be
living an extraordinary kind of life
to be challenging ourselves to be living
a life of creative contribution
when we're out there expressing
ourselves when we're creating
amazing careers and businesses and we're
starting these dream projects and we're
fulfilling them and we're you know we're
living on our edge
to do that takes willpower because that
will power
helps us overcome the fears that
naturally come up
when we are out of our comfort zone so
willpower is important
to advance your career willpower is
important to stay on top of your life
purpose
and to pursue your life purpose in the
beginning willpower is important
to uh working out problems and
relationships
and to make sure that you're being
conscious and self-aware in a
relationship you're not just being
triggered and you're not being
a stimulus response animal in a
relationship and just turning it to
basically when you do that
willpower is essential really to your
happiness
because happiness one way to define
happiness is to live integrity with your
values
and to do that means that you need to be
disciplined enough to follow through
on those activities that you know are
good for you
but that are oh so easy to fall through
on
so let's get into some of this stuff
well
you know willpower is i said it was like
a muscle
and it literally is to build willpower
the process of building willpower is no
different than going to the gym
and pumping your biceps or pumping your
quads or whatever
it is a muscle that you're working on on
your physical body
your physical body actually
atrophies from disuse and the same thing
happens with your brain
is that physically and this has now been
proven
by neuroscience and some of the cutting
edge neuroscience has been done over the
last 20 years
where they've really done a lot of mri
scans fmri scans
cat scans and other things where they're
really using these technologies and uh
electroencephalograms are using these
cool new technologies to
to to look at what's going on inside
your brain they're analyzing and they're
doing studies on
people who are meditating and they're
doing exercise studies on people who are
doing
exercise and people who are watching
television and they're comparing
the brain activity of all these people
and they're looking at what's going on
there
and what they're seeing is that the
brain
and the prefrontal cortex specifically
can be built up by using it
so every time you actually use
your prefrontal cortex by
resisting some sort of urge some sort of
lower urge
then what that's doing is it's building
up your discipline and it's building up
your
willpower reserve so that means that
anytime you get some sort of inclination
to do something
if you can resist then that will build
up your willpower just a little bit
and then the next time you reach a
little bit more that builds up your
willpower a little bit more
and the more you do that and the more
you do that that ratchets up your
willpower and it builds it up just like
it would
a muscle so there's really no way
escaping
having strong willpower and exercising
willpower
because the two are the same thing if
you're exercising your willpower all the
time
and you're finding those opportunities
throughout the day then
you're gonna have strong willpower you
know it's gonna take weeks maybe months
maybe a year or more to get your to the
kind of
high level willpower that you want but
as long as you're taking those steps
just like you would with
you know pumping your bicep you're going
to get there
on the other hand if you're not taking
those opportunities and you're falling
off
and you're you're you're really falling
through on that
and you're not living up to you know
your highest self
the highest self that you know you need
to be then you're losing willpower with
each one of those
right so it's kind of a matter of are
you building yourself up
or are you building yourself down
atrophying
all right so that's kind of the process
let me tell you now
some of the ways that you can build
willpower these are
some of the scientifically proven most
effective ways
of building willpower number one is
meditation
meditation is thousands of years old
and it's a really popular technique and
it's remained popular for so long
for millennia because it is
so effective at building willpower and
then the effect of that
spills over into all areas of life
that's why meditation is powerful
meditation not only feels good in the
moment when you're doing it
but meditation is good at improving your
performance in your career
performance and relationships
performance at the gym everywhere
because it builds up that
muscle it really is like the gym for the
brain that's basically what i
see meditation as being and it's the
number one proven way of building up
willpower
it literally re-sculpts your prefrontal
cortex physically
when you meditate and that puts you
after a while that puts you in a whole
another league
of impulse control versus normal people
so go ahead and
start meditating if you're not already
start building up a practice of doing
that every day
for 20 minutes that's what i recommend
and i have other videos that tell you
exactly how to do meditation so you
might want to check those out other
things
exercise exercise is a really good way
to build willpower
because well it takes discipline
to do that right it takes an exercise of
willpower muscle
just to get yourself into the gym just
to do
the workout routine just to lift that
extra
extra five pounds of weight just to run
for an extra
10 minutes on the treadmill that takes
discipline to do and exercise has a
synergistic effect
with the discipline that it takes to go
to the gym then you're doing the
exercises all that just synergizes
and builds up your willpower muscles so
that's a great one
another one is breathing kind of
seems a little bit silly breathing we
all breathe but
doing deep breathing slow meditative
type of breathing
is actually a really good way to calm
yourself down
and to start to
actually get in touch with a higher
sense of awareness within you
because most of the time throughout your
day you're running through your day on
autopilot
and you're not aware of your breathing
you're not aware of what your body's
doing you're not even aware of what your
mind is thinking most of the time
and when you start to breathe
consciously
just like breathe in for four seconds
deeply
and then hold it
and then breathe out for six seconds
when you do that i just did it right now
and all of a sudden look
my my thought patterns have already
slowed down my voice is slower i'm
talking slower i feel more grounded
and when i'm in that kind of state i
have more willpower
i'm able to resist impulses much more
easily
so practicing that you can practice that
really well
with meditation so you can couple
breathing in meditation or you can just
do
uh separate breathing exercises make
sure that you're breathing in
and then your exhale is longer than your
inhale so your inhale maybe four seconds
and your exhale
six seconds or eight seconds that will
calm you down
relax you and get you really in touch
with your whole body
and your thoughts all right the next way
to build willpower is
just little things i would say taking
right action
anytime you take right action and this
just means doing the things that you
know you need to be doing you know
are healthy and good for you when you do
those things
that is building up your willpower so
these are just basic disciplines
for example maybe waking up on time not
hitting that snooze button
how about eating right resisting that
dessert
resisting that junk food that candy bar
resisting you know that cheeseburger if
it's not on your diet
how about working hard going in and
putting in a really
solid day's worth of work at
your job or in your business being on
top of that staying on top of that stuff
making sure that if you do have a
meditation practice that you're staying
on top of that meditation practice every
day and you're not
being waffly about it and you're not
skipping one day here and one day there
same thing with your with your gym
routine making sure you're staying on
top of that very consistently
when you are doing all those things and
you're executing on them just
do that for a week take right action for
a whole week and just see
how you feel compared to when you don't
you're going to feel so much more alive
you're going to
feel so much more powerful and you're
going to feel like you have more control
over your life
and it's going to be a lot easier to
start to do the things that
are a little bit outside your comfort
zone because that's where your willpower
is necessary now you've got those
reserves
you can use them to start that dream
project or start that
new diet or crank it up even harder at
the gym or whatever it is that you
really want to
put in place into your life so i find
that you know that taking right action
is the general rule of thumb
that is important to building willpower
and finally what i'm going to talk about
is ways to destroy willpower
so i've given you a lot of good ideas
for how to build it up
now we're going to talk about what is
robbing you of it okay
this is a pretty obvious list but i'm
sure that you're doing some of the stuff
on this list
i know even i'm doing some of the stuff
on this list and so as i'm talking to
you about it i'm becoming more aware
and i'm making more of a commitment to
get this stuff out of my life
number one television make sure you're
not watching television
this is robbing you this is killing you
of your willpower it's putting into low
consciousness
zombie mode turn off the television in
fact disconnect it
disconnect your cable i don't even own
cable i haven't owned cable for years
and it's been one of the best changes
that i've made in my life such a simple
little change but
it's amazing it just i have so much more
uh
energy i'm so much happier so much more
fulfilled i'm doing so much more stuff
i'm so much more productive
because i'm not watching television
internet
really no different than tv if you're
habitual internet browser
if you're always watching youtube videos
non-stop
if you're if you're always checking the
news you're checking your email you're
chatting with your friends cut that
out that's destroying your willpower
it's turning you into a low
consciousness zombie
snacking over eating any kind of
ways in which you're using food as a
crutch as an emotional
crutch as a psychological dependency cut
that out that's destroying your
willpower it's making you feel guilty
you're not taking right action there you
know that's not healthy for you
sleeping in if you're not waking up on
time i know that's actually been a
problem lately for me because i have a
very odd sleep schedule i live in vegas
here so i go to bed
very very late and i tend to wake up
late as a result
and that's a little bit screwing with my
work schedule so that's something i got
to work on
sleeping in less drinking alcohol
drugs smoking any kind of chemical
substance abuses that you are partaking
in
cut that out that is destroying your
willpower it's also destroying your body
uh destroying the performance that you
can have in your life it's really
a waste of your life it's a shame that
you're doing that stuff cut that
out
video games i used to partake in that a
lot
i still do a little bit but uh not
nearly to the point where i did before
cut that stuff out wean yourself off
video games huge time sink
huge willpower drain get yourself off
that stuff
porn if you're addicted to porn if you
watch a lot of porn
unhook yourself from that stuff that
stuff is also hurting your willpower
and it's destroying your energy
destroying your performance
so that's basically it those are the
ways in which you're destroying your
willpower
so if you cut some of those out and you
put in some of those good
methods then you're going to start to
see that your willpower builds up
and up and up and up the more you keep
doing that
so for you as a as an action item right
now because i don't want you to just
watch this video i want you to actually
take some action number one
question to ask yourself is what can you
be doing to build up your willpower
what's the one thing for you
that you know is going to be right is it
meditation is it exercise
is it breathing is it waking up on time
decide what it is just one thing don't
don't try to fix everything at once one
thing and then the next thing
is what is the one thing right now that
you're doing that's destroying your
willpower
jot that down write that down make it
very clear in your mind is it
too much tv too much internet too much
sleeping in
too much drinking too many video games
too much porn
decide on that one thing and decide
you're going to cut it out so you're
going to put one thing into place and
you're going to take one thing out of
place
and then you're going to start to watch
what happens to your willpower and if
you stay consistent on that
and you take right action you're going
to notice a big shift
all right so that's it that's what i
want to tell you on willpower i am
signing off go ahead
post me your comments please like this
and share this so this message
spreads around if you like it and of
course i'm going to send you to
actualize.org
where i have a free newsletter with
exclusive updates exclusive content
exclusive 19 part video series a chance
to get two hours of free coaching from
me which i give away every month
and the reason that really you want to
sign up and the reason you want to
follow me
is because the information that i'm
sharing you i have distilled
down from years worth of research and i
continue to do more and more
every day and i'm bringing you the best
to
help you master your psychology because
i want you
to create an amazing life for yourself i
really want you to create a life of
purpose
something where you're going out there
and you're contributing something
awesome you're feeling amazing about
that and you have
amazing relationship you have amazing
success in your life you have
your money situation handled you have
your health situation handled
right i want that for you i know you
want that for you
and i know how hard it is to get that
and how hard it is to stay on
on track with that so actualize.org this
is a rare opportunity for you to follow
along
to help you stay on course that's what
we're here to do is to give you the
emotional support
and of course some techniques and some
understanding but really the emotional
support
to stay on course with your dreams so if
you're into that
check us out
![How to Increase our Will Power - [Hindi with English CC]](https://i.ytimg.com/vi/7xPkVO4ZfEU/mqdefault.jpg)
