Training without interruption fosters self-control Miljko/Getty Images
Olivia Rems, a mental health researcher at the University of Cambridge and author of the book This is How You Grow After Trauma, provides insights into developing a healthier mindset. Her extensive research spans the mental health landscape in high-risk environments, such as the construction industry, and aims to assist women from disadvantaged backgrounds in reducing anxiety. Here, she shares three evidence-backed strategies to bolster your well-being, enhance self-control, and empower you to achieve your goals.
1. Engage in Small Daily Actions to Cultivate Self-Control
The findings from my research team at the University of Cambridge, alongside years of seminars and discussions, indicate that self-control is a crucial aspect of happiness. It fosters a sense of calm and enhances life satisfaction. Self-control involves the ability to think, act, or behave in accordance with your intentions, even when faced with challenges. Similar to a muscle, the more you exercise self-control, the stronger it becomes.
Numerous studies support this notion. In one research effort, participants faced self-control tasks, such as maintaining a grip on an object or avoiding thoughts about polar bears—a challenging directive. Post-experimental analysis revealed that those who engaged in daily self-control activities for two weeks displayed improved resilience in subsequent tasks compared to a control group. This suggests that consistent practice in self-control, even in minor ways, leads to lasting improvements across various life domains.
2. Avoid Daydreaming
Studies reveal that we often spend over a third of our day daydreaming, which can hinder productivity. While some daydreaming has its benefits, researchers from Harvard found that wandering minds are typically less happy. Their research revealed that distraction from current tasks negatively impacted participants’ overall well-being, even if the daydreams were pleasant. Being aware of the drawbacks of mind wandering empowers you to refocus your thoughts on tasks that enhance your happiness and productivity.
3. Craft Your Life Script
As you reflect on your goals for the year, consider what your life script would entail. What habits do you wish to cultivate? What achievements do you aspire to reach? Assess your current satisfaction in key life areas on a scale of 1 to 10, honing in on those you wish to improve. Focus on small, actionable steps to increase your satisfaction levels, as sustainable changes are key. For example, specify your goals with clarity, such as “I want to exercise for 20 minutes in the morning” rather than vague aspirations.
Research indicates that motivation often follows action. Therefore, start small—set achievable goals that lead you toward greater aspirations. Incremental progress can facilitate significant life changes.
As shared by Helen Thomson
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Source: www.newscientist.com
