How much self-control do you have? Would you consider yourself weak…or strong?
Regardless of where you lie on the spectrum, I’m going to tell you how you can increase yours…today!
Have you ever heard of the Marshmallow experiment?
It was an experiment done in the late 60’s and published in 72.
They took hundreds of kids (4–5 years old). Took them individually into a room, sat them down and put a marshmallow in front of them. The experimenter told the kids they could eat the marshmallow in front of them after they leave the room for a little bit (about 15 minutes), or if they wait until the experimenter gets back…they would get 2 Marshmallows.
Many Kids ate the marshmallow as soon as they left the room, others struggled until they finally gave in and some made it until then end.
The Marshmallow Experiment is all about impulse control, self-control and Willpower.
Willpower is defined as Control of of one’s impulses and actions.
Why is willpower important? Because the short-term decisions made using your willpower effect your long-term goals.
Although, the Marshmallow Test seems harmless and fun, the results were quite eye opening. 20 years later they checked back in with the kids, who were now grown and the one’s who were able to hold out for the second marshmallow on average had…
- Higher SAT Scores
- Lower Substance Abuse
- Better Response to Stress
- Better Social Skills (according to parents)
There’s an argument to whether the kids were just naturally born with better self-control and I’m not going to get into the Nature vs Nurture debate, but what I will get into is how you, at any age and any level of self-control, can improve yours.
1) Write it Down — You are 42% more likely to do something if you write it down. It takes the decision out of the equation which uses willpower.
2) Sleep — Most of us are sleep deprived and think we are fine, but if we actually got enough sleep and ran at 100%, our willpower would be much stronger.
3) Distractions — If we learn to distract ourselves when being tempted, it helps us make the “right” choice. I also talk about how changing our environment can help us overcome temptations.
4) Mindfulness — Practicing Mindfulness actually strengthens our brain, so as our brain becomes stronger so does our willpower. I show you how to practice mindfulness in as little as 60 seconds per day.
How many Marshmallows are you going to have?