preface
To become an excellent Android developer, need a complete knowledge system, here, let us grow together as they think ~.
Paying attention, resisting temptation, controlling impulses, and overcoming procrastination are all very common human challenges.
❝
What is self-control?
❞
- Self-control is the ability to control one’s attention, emotions and desires.
- The most effective way to improve your self-control is to understand how and why you are out of control.
- Self-knowledge is the foundation of self-control. Recognizing that you have a problem with your willpower is the key to self-control.
Below, we’ll look at a series of ways to improve your self-control, taking care to give yourself plenty of time to try out these practical strategies and reflect on them.
One, I want to do, I don’t want, I want the power
To achieve self-control, we need to know our goals at critical moments. This is the power of “I Want”.
I want to do, I don’t want, I want the neural principle
Much of our willpower is due to the brain’s prefrontal cortex, which controls movement and allows us to choose “harder tasks”.
- The left side of the prefrontal cortex is responsible for the “I want” power that helps us deal with boring, difficult or stressful tasks.
- The area on the right controls the power of “I don’t want” : controlling our impulses.
- The lower middle position determines “I want” : record our goals and desires.
2. Know ourselves
When making decisions, we must recognize that we need willpower in the moment. Otherwise, the brain will default to the simplest.
People who are distracted are more likely to give in to temptation. If you have something else on your mind, then impulse will dominate your choices.
3. Train your brain and enhance your willpower
People who had just learned to meditate had increased numbers of neuron types in the brain between areas responsible for controlling attention, eliminating distractions and controlling impulses.
Your brain is no different from a muscle when it comes to receiving exercise, and it gets stronger and faster to cope with your needs. So use meditation to tap into our brain’s full potential.
Train your brain to meditate for 5 minutes
1, in situ, quiet.
2. Pay attention to our breathing.
Breathe in silently in your head as you inhale, and breathe out silently in your head as you exhale. This will stabilize areas of the brain that deal with stress and impulsivity.
3. Feel your breath and figure out how your mind wandered.
To start with, we can exercise for 5 minutes a day. Once we get used to it, we can try to do 10 to 15 minutes a day.
❝
Note: Meditation is not about thinking about nothing, but about not being too distracted and not forgetting the original goal, which is to increase self-control.
❞
The willpower instinct – think before you act
Willpower is the ability to choose to do what matters most. The stress response confronts us with our most primal desires, and that’s exactly what we don’t want right now.
Willpower helps us resist temptations and self-destructive impulses. The “think before you act” response puts our bodies into a calmer state, prevents us from acting on impulse, and gives us more time to deliberate.
1. Common ways to boost your willpower
- 1, exercise
- 2. Get a good night’s sleep: A good night’s sleep can help your brain recover to its best. Too little sleep can lead to loss of impulse control and inability to concentrate.
- 3. Eat healthy: Instead of eating nothing, eat a big, healthy morning meal every workday. Choose nuts over candy when snacking.
- 4. Constant self-control over small tasks, such as changing the way you sit or cleaning your desk, increases overall willpower. With each willpower exercise, the brain becomes conditioned to think before you act.
2. Control yourself through breathing
We can reduce the breathing rate to 4 to 6 breaths per minute, which is 10 to 15 seconds per breath.
There is no difference between tomorrow and today
We need to view every decision we make today as a promise for each day that we will make tomorrow.
So don’t ask yourself, “Do I want to do this today or tomorrow?” Instead, ask yourself, “Do I want to take the risk of putting it off forever?”
4. Understand desire correctly
There is nothing absolutely good or bad about desire. What matters is where it leads us, and whether we are wise enough to know when to listen to it.
When you fail, please forgive yourself
The brain’s automatic control system doesn’t mature until adulthood.
Self-criticism reduces motivation and self-control and is one of the most common causes of depression. Self-compassion, on the other hand, increases positivity and self-control.
Self-forgiveness helps us recover from our mistakes because it removes the shame and pain we feel when we think of failure.
Instead, try looking at it from the perspective of a mentor. They all believe in you, want you to be better, and are willing to encourage you when you’re down, and you can do the same.
When we encounter setbacks, we need to forgive our past failures and not use them as excuses to give in or give up. Self-compassion is a much more effective way to improve your self-control than self-defeating.
Resist procrastination – Wait 10 minutes
If you’re procrastinating, try “do it for 10 minutes and then quit.” When the 10 minutes are up, we give ourselves permission to stop. But we find that once we start, we want to keep doing it.
Resist temptation – imagine long-term rewards
No matter what temptations we face, we can resist instant gratification by:
- 1) When you are tempted to make a choice that is contrary to your long-term interests, imagine that the choice means you are giving up a better long-term reward for instant gratification.
- 2) Imagine that you have a long-term reward. Imagine your future self enjoying the fruits of self-control.
- 3) Then ask yourself: Would you give it up for the fleeting pleasure that is luring you?
Imagine two of your future selves
Imagine two of your future selves.
The first is who we want to be. That person is exercising, healthy and full of energy.
The second is who we are afraid to be. What man languishes, languishes, and sickens.
Something more important than code – the power of fitness
The body is the best reflection of the soul.
If you don’t take care of your health, I honestly don’t see you becoming a top programmer.
1. Why do I need to decrypt my health password
❝
Health is not only one of the key elements of maintaining a healthy body, it is also the foundation of flexible and creative mental activity. Working out can make you a better software developer.
❞
Confidence is a better predictor of success than talent. Being in good shape helps us feel good about ourselves and the goals we set for ourselves.
“When I’m physically at my best, I’m the most focused and productive.”
If we feel tired, unmotivated, or out of sorts, trying to change our diet and exercise can rejuvenate our body and mind at the same time.
Don’t let yourself wake up too late, take it seriously now. Don’t wait until you have a health problem to take care of your health.
1. Set fitness standards
For example, my fitness goals are to build muscle and improve cardiovascular health. As a result of too thin, I want to increase 20 catties within half a year, so, allocate to every week, I only need to complete the target that increases weight 1 catties. The advantage of setting small goals is that the momentum of continuous success keeps us moving forward and keeps us motivated until we reach our final goal.
It is recommended that you measure your weight every day, but only use your weekly measurements to create a schedule.
2. Motivation: Get your butt out of the chair
Any activity that gets you out of your chair will boost your willpower reserves. The hardest part about achieving fitness goals is getting and staying motivated to get fit.
We must learn how to motivate ourselves and how to stay strong. Such as:
- 1) Reward ourselves with a new treadmill and new running shoes if we manage to keep running for three months.
- 2) Post pictures everywhere to remind you of what you want to look like.
- 3) Chart your progress and constantly remind yourself of how far you’ve come, because everyone hates breaking long winning streaks.
- 4) Make games of things you don’t like to do.
- 5) Watch variety shows while masturbating.
- 6) Listen to audio books while running.
Time is short, if you want to do something in your life, just do it!
3. How to build muscle?
For muscle building, I recommend the following four exercises:
1) push-ups – chest muscles, whole body
I need say no more about that.
2) Dumbbell bird – pectoral muscle
A great chest exercise that can really help you build your pecs.
3), single-arm dumbbell row – back
Its effect on chest muscle growth is unparalleled. Work one arm at a time for maximum effect.
4) Pull-ups – back
Tone up the latissimus dorsi muscles and give us a V-shaped shape on both sides of the back, making you look like you have extra wings.
5) Squats – legs
King of weight training! Nothing makes you feel better than a squat. This exercise works all the muscles in your legs, even your core.
Make sure you review each move carefully and get the right idea of how to always start with lighter weights and work your way up. Here I highly recommend the fitness App I’ve been using — Keep, which has the correct way to do every move and a series of targeted fitness plans.
It’s important to note that “even if we’re doing really well with weights, it’s hard to see results if we don’t eat right.”
If we want to build muscle, we should eat enough carbohydrates and protein every day, and make sure to eat healthy food. Also, for supplements I only recommend creatine, which helps lift heavier barbells and makes muscles look fuller.
If you want to lose weight, I recommend trying HITT, which is short bursts of high-intensity aerobic exercise, for fat loss.
4. Stand up
Standing is significantly more beneficial and healthy than sitting. There are plenty of studies showing that sitting for too long is very bad for your health.
For those of you using the Pomodoro technique, take a 5-minute break to do stretches, push-ups, pull-ups, squats, etc.
As long as you want, you have the will
When an athlete’s body wants to give up for the first time, they are far from reaching their physical limit.
The brain senses a rising heart rate and a rapidly decreasing energy supply and calls a “time-out” to the body.
The next time you find yourself feeling “tired” beyond your control, challenge yourself to survive the first wave of tiredness.
8. Put your most important tasks before work
Self-control wears off from morning to evening, so the only time of day when it’s possible to focus on your career is before you go to work. If you feel like you don’t have the time or energy to do something “I want to” do, schedule it for when your willpower is strongest.
Nine, the cost of too much self-control
Because self-control requires a lot of energy, prolonged self-control, like chronic stress, can weaken the immune system and increase the risk of disease.
In order to stay healthy and live a happy life, we need to give up our perfect control over willpower. In other words, we need to use the power of willpower wisely. For example, I try to relax and enjoy life every Saturday, in addition to doing some work assigned to me.
Relaxation is one of the best ways to recover from stress and self-control. It puts the body in a state of repair and healing, boosts immunity, and lowers stress hormones.
Ten,
Knowing yourself, caring for yourself, and reminding yourself of what’s really important are the cornerstones of self-control. If we want to have peace of mind and sufficient self-control, we need to realize that it is impossible to control our thoughts. All we can do is choose what we believe and what we do.
In this article, we looked at a variety of ways to improve self-control, using “forgiveness, exercise, meditation, peer pressure, money, sleep” to motivate us to change our behavior. A man is a composite of many selves. Human nature consists not only of a satisfied self, but also of a high self. “The people with the best self-control do not gain it by competing with their selves, but by learning how to accept and integrate their conflicting selves.”
Reference links:
-
1. A Survival Guide Beyond Soft Skill Code
-
2. How to Become a Great Person
-
3. Silicon Valley’s Path from Technology to Management
-
If there are any efficient learning secrets, they are all here