Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Instead we should show ourselves the same compassion

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• Instead, we should show ourselves the same compassion and forgiveness that we would show a friend. Several studies show that being kind to oneself in times of stress and failure is associated with better willpower and self-control. • Research shows that imagining how proud you will be once you’ve accomplished your goals, who you’ll tell, and what their reactions will be can increase your willpower and make you more likely to do what it takes to make those goals a reality. • Anticipating the shame and disapproval from others that comes with failure can also help you stay strong in the face of temptation, but it isn’t as powerful in this regard as pride. THE CRYSTAL BALL OF DELUSION • One of our favorite ways to abandon our self-control is to justify our sins of the present with planned virtues of the future. • We’re too quick to assume that we’ll be more enthusiastic, energetic, willful, diligent, motivated, brave, morally strong…insert virtues ad nauseam…in a couple of days, weeks, or months. • Research shows that just thinking about the future—not even the rewards, per se—can strengthen willpower. For example, if you’re struggling with starting a diet, just imagining shopping and eating differently is enough to make it more “real” and appealing. • Another exercise is writing a letter to your Future Self about what you think he’ll be like, what your hopes for him are, what you’re doing for him now that will pay off later, what he might say about your Present Self, and even what the consequences of your present willpower failures will turn into down the line. • The final exercise is similar to the others and entails imagining your Future Self in vivid detail, which has been shown to increase self-control. DON’T FIGHT THE URGE—RIDE THE WAVE • Research shows that a willingness to think thoughts and feel feelings without having to act on them is an effective method of dealing with a wide variety of challenges, such as mood disorders, food cravings, and addiction.
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• Trying to suppress negative thoughts and feelings, like self-criticism, worries, sadness, or cravings, can lead to greater feelings of inadequacy, anxiety, depression, and even overeating. • When cravings hit, instead of trying to distract or argue with yourself, notice and accept the feelings. Realize that while you may not always be able to control where your mind wanders, you can always control your actions. • A simple rule of thumb for putting this into use is to wait 10 minutes before acting on a craving or other impulsive urge to do something you know you shouldn’t. WHEN THE GOING GETS TOUGH, THE TOUGH GET GOING • Research shows that people who simply don’t believe that using self- control results in mental fatigue or a weakening of the “willpower muscle” don’t experience the same gradual deterioration in the strength of their willpower seen in those who do.
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  • Winter '17
  • Santos O'Neill Garcia
  • History

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