Student Article
Five Hacks to Supercharge Your Willpower
Resolution (noun): A promise to yourself to do something.
Temptation (noun): Something that makes you want to do something, especially something bad.
Willpower (noun): The ability to control your actions and make good decisions.
Mindfulness (noun): Being aware and focused on the present moment.
Looking to enhance your self-control and stick to your New Year's resolutions? Here are five science-backed hacks to boost your willpower!
1. Keep your sweets
While it might seem logical to throw away leftover Christmas sweets to avoid temptation, research suggests otherwise. In a study conducted at Catholic University of Leuven, students who had to resist eating sweets later consumed fewer M&Ms than those who didn't face the initial temptation. Learning to resist temptation can significantly strengthen your willpower.
2. Swill a sugary drink
Consuming glucose can enhance your willpower, but you don't necessarily need to ingest it. Research by psychologist Professor Martin Hagger demonstrated that swilling a sugary drink around your mouth and spitting it out can increase willpower for tasks like squeezing a hand grip or solving difficult brain teasers.
3. Focus on one resolution
Attempting to tackle multiple New Year's resolutions simultaneously can be counterproductive. Studies indicate that focusing on one goal at a time, such as going to the gym, is more effective than trying to achieve multiple goals at once. Professor Roy Baumeister advises taking on resolutions in sequence to avoid overwhelming your willpower.
4. Control your environment
Our environment can trigger certain behaviors, such as overeating. Recognize these cues and modify your surroundings to avoid them. For instance, if watching TV prompts you to eat snacks, try engaging in a different activity. Professor Martin Hagger suggests structuring your environment to minimize these cues.
5. Practice mindfulness
Mindfulness and meditation can enhance your willpower. In an experiment by Swiss researchers, volunteers who practiced mindfulness performed better on tasks after watching disgusting YouTube videos without showing any reaction. Techniques like focusing on your breathing can help you stay calm and improve self-control.
© Andy Ridgway / Our Media
Resolution (noun): A promise to yourself to do something.
Temptation (noun): Something that makes you want to do something, especially something bad.
Willpower (noun): The ability to control your actions and make good decisions.
Mindfulness (noun): Being aware and focused on the present moment.