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Tag Archives: willpower

How can you motivate yourself to workout when your willpower is at an all-time low?

02 Monday Nov 2020

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change the way you think, Connie Sellecca, conniesellecca, intelligence for your life, intelligenceforyourlife, mindset, motivate, motivation, shift your mindset, willpower, workout

Change the way you think. Holly Rilinger is a master trainer for FlyWheel and Nike. And here’s her advice: It’s all about shifting your mindset. If you normally tell yourself “I don’t have enough time to work out,” try this, instead: “It’s not important enough to me to work out.” Rilinger says when you mentally disagree with that comment – and you will – it’ll boost your motivation. And you’ll be more likely to hit the gym.

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How to resist temptation!

02 Thursday Jan 2020

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Connie Sellecca, conniesellecca, donut, donuts, free donuts, intelligence for your life, intelligenceforyourlife, resist temptation, snack, temptation, willpower

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When you’re face to face with the free donuts in the break room, resist by clenching your fists. Doing that for just a few seconds can give you a surge of willpower. That’s according to the Journal of Consumer Research. When study participants did that, more often than not, they chose a healthier snack. Why does it work? Because we naturally tense up when we’re faced with something challenging. So it sends a signal to the brain that we’re faced with a tough task – and the brain responds by giving us a surge of mental energy. So clench your fists to resist temptation.

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Motivate yourself to exercise more!

27 Tuesday Nov 2018

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cardio, Connie Sellecca, conniesellecca, exercise, get motivated, gym, intelligence for your life, intelligenceforyourlife, motivate, motivation, treadmill, willpower, workout

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Even if you hate to exercise, and avoid it like the plague, you can still get motivated to get moving. How? By finding something, anything about it that interests you. For example, think about the conversation you might get into with the person on the treadmill next to you. Or the new move you’ll learn in cardio dance class.

Researchers at the University of Wisconsin found that when people in a study group were told they could take the elevator or the stairs but that there was a rare painting on the landing two floors up, 10% more people took the stairs instead of the elevator. The reason? The researchers believe it’s because we don’t like unresolved mysteries. So our curiosity pushes us to follow through on actions that require willpower. And they believe that knowing this, we can use it on ourselves to boost our willpower, and get more exercise. They suggest that while you’re deciding whether or not to go to the gym, think about the interesting things you might learn, or what might happen, while you’re at the gym. That could be all the motivation you need to get there.

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Face to face with a cupcake?

27 Thursday Sep 2018

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Arnold Schwarzenegger, bicep, biceps, biceps muscle, Connie Sellecca, conniesellecca, cupcake, intelligence for your life, intelligenceforyourlife, muscles, resist, self-control, will power, willpower

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Do this: Flex your arm muscles like you’re Arnold Schwarzenegger posing as Mr. Universe. A study in the Journal Of Consumer Research found people who clenched their biceps muscles while making food decisions were better able to resist junk food. The experts say, in our mind, we equate firm muscles with strength and self-control. So making like Arnold could get you over the cupcake hump.

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Here’s an easy way to boost your willpower:

05 Wednesday Sep 2018

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Connie Sellecca, conniesellecca, craving, diet, dieting, hunger, impulsive, intelligence for your life, intelligenceforyourlife, resist temptation, temptation, will power, willpower

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Just wait for a‑twentieth of a second! A study in Psychological Science found that’s about how long it takes after a craving first strikes for your brain to decide whether you’re making a healthy choice or not. And that minuscule amount of time allows you to weigh the pros and cons of taking that first bite of chocolate cake, for example, and helps overcome your natural impulse to eat it immediately. Your first thought is about taste – the second thought is about health. So just give yourself another split second before you reach for your fork, and you may be able to resist temptation.

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How many food-related decisions do we make in a day:

28 Tuesday Nov 2017

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choices, Connie Sellecca, conniesellecca, decisions, eat smart, food choices, fries, health food, healthy food, intelligence for your life, intelligenceforyourlife, junk food, quinoa, willpower

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Is it 25, 75, or over 200? It’s over 200! Roughly around 230 food-based decisions a day. That’s according to psychologist Susan Albers, the author of “Eat Q” – like I.Q. And all those food decisions are hurting us – because we only have a limited amount of willpower to resist the fries, and go with the quinoa! So it’s best to take some of those decisions off the table. If you plan out your lunches every week – and stick to a shopping list at the market – you’ll make some of those decisions automatic, freeing up your willpower for when you really need it.

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Here’s a quick trick for killing a craving:

11 Wednesday Oct 2017

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Boston College, Connie Sellecca, conniesellecca, craving, eat a healthy snack, eat healthy, intelligence for your life, intelligenceforyourlife, kill a craving, temptation, tempted, willpower

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When you’re tempted to eat something you shouldn’t, think back on the last time you were able to side-step a craving, and pick something super-healthy, instead. Researchers from Boston College found people who thought about past failures saw their willpower instantly weaken. But those who thought back to when they successfully survived temptation felt a huge sense of accomplishment – which gave them the strength to make a smart choice all over again.

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Here’s a trick to improve your willpower while dieting.

10 Wednesday Aug 2016

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can't, Connie Sellecca, conniesellecca, deprivation, deprive, deprived, diet, dieter, dieting, don't, empower, empowering, improve, intelligence for your life, intelligenceforyourlife, temptation, trick, willpower

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Use the word “don’t” – instead of “can’t.” As in, “I don’t eat after 8pm.” 64% of dieters who told themselves “I don’t” were able to resist tempting foods – while only 39% of dieters were able to resist after using “I can’t” – as in “I can’t have a cupcake.” That’s because saying “I don’t” makes it a rule – a part of your belief system… But saying “I can’t” makes it feel like deprivation. As in, you want something but you can’t have it. “Don’t” is much more empowering.

Not in the mood for that run?

04 Thursday Aug 2016

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brain, breathe, breathing, calm, calming, Connie Sellecca, conniesellecca, exercise, feeling tired, focus, in the mood, intelligence for your life, intelligenceforyourlife, mood, motivate, motivation, run, running, tired, willpower, workout

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If you plan on going for a run – but you’re struggling to get in the mood for it – you’ll end up running a lot more slowly. That’s according to sports psychology professor Dr. Chris Englert. The reason? Because you end up using all your willpower to force yourself to put on your shoes, and get out the door. Which means, you won’t have as much willpower left to keep going when you start to feel tired. So, here’s how to restore your drive to exercise: Sit quietly and focus on your breathing for 5 minutes. Your brain will feel calmer – and you’ll be much more motivated to have a good workout. It sounds simple, but it works.

Here’s a great ‘willpower’ trick!

02 Wednesday Mar 2016

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arms crossed, Connie Sellecca, conniesellecca, cross your arms, defense, defensive, defensive posture, diet, fatty treat, fist, intelligence for your life, intelligenceforyourlife, make a fist, new shoes, posture, self-control, snack, squeeze something, steering wheel, tight fist, treats, willpower

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Do you need willpower to avoid a fatty treat, or stop yourself from buying new shoes you don’t need? Cross your arms! It’s a defensive posture that subconsciously tells your brain that you’re closed off to whatever you were considering eating or buying. Another trick? Squeeze something – even your steering wheel or just make a tight fist. It stimulates the brain area that regulates self-control.

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