Willpower is essential to achieve your goals. The ability to delay gratification is a great predictor of success. Putting off work, eating too much sugar or being distracted by cell phone notifications are the difference between reaching your goals and falling short.
The good news is that you can train your willpower. In one experiment, Mark Muraven (1) showed that avoiding eating sweets for two weeks, for example, developed participant’s self-control in other unrelated activities.
Therefore, you have to practice small acts of self-control regularly: Make your bed. Avoid sweets. Work out. Meditate. This will have a ripple effect that will help you stay focused and work harder to achieve your goals.
Choose your challenge. Overcome it consistently. Every day. For one month.
After that, tell me how you’ve done.