The Science of Willpower

I have in recent weeks listened several times, to the following podcast:



It was a most interesting debate about willpower, habits, behavior change, self control, achieving set goals and more. In addition to listening above, you can download the audio (MP3, 24MB) here.

Following are some of the highlights in The Science of Willpower podcast:

12 Ways to Improve Your Willpower and Achieve Your Goals

• Reflect on What's Important to You
• Focus on One Resolution at a Time
• Start Your Day Thinking About Your Big Picture Goals
• Move From Habit to Conscious Action
• Embrace Rewards, Eschew Punishment
• Practice Your Willpower Muscle
• Stop the Negative Self Talk
• Lose the Time Expectations
• Try Meditating
• Take Your Whole Self, Cravings and All, Along for the Ride
• Delay Gratification, If Only for 15 Minutes
• Believe That Change is Possible

Read the above highlights in detail and check out comments on the program's web page on the KQED site.

As January 2014 comes to a close in just over a week's time, I hope the above will help in enhancing your self control, dispensing with entrenched habits and ultimately, achieving your goals.

Overcoming Bad Habits

We need a resolution
To some people, this post might be more appropriate at the end or beginning of a year when they are making new resolutions.
However, it is imperative that character defects be addressed as soon as it becomes necessary, the time of the year notwithstanding.

Peter Bregman, in a blog on the Harvard Business Review, recommends the use of fear, incentive and reward to effect behavioral change.

In the song Breaking the Habit by Linkin Park, the following words characterize what many people feel and go through as they battle bad habits every day:

I don't want to be the one
The battles always choose
'Cause inside I realize
That I'm the one confused
And say what I don't mean.
I don't know how I got this way
I know it's not alright.
So I'm breaking the habit,
I'm breaking the habit
Tonight.

 What to do

As previously observed, we are creatures of habit. We are both progressive and regressive. It is therefore instructive that a habit be used to overcome another habit.
A very effective way is to start new habits. To overcome oversleeping, simply make it a habit to wake up an hour earlier. While it may be difficult to fine-tune your body to the new hours in the beginning, you will get used in a matter of weeks.

Speaking of new habits, it is worth noting that persistence and determination are needed to attain one's stated objectives.
                                                                                                                                                                                                                                                                                                                                                                                                              
The challenge
Do you have some habits you need to drop? The most effective way to do so is to pick up new ones to replace them.