Not stopping on a run when you feel the urge helps practise self-control
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Olivia Remes is a mental health and well-being researcher at the University of Cambridge, author of This Is How You Grow After Trauma and a life coach. Her research has covered everything from assessing the prevalence of poor mental health in high-risk settings, such as the construction industry, to what helps women in disadvantaged circumstances reduce their risk of anxiety. Here, she recommends three evidence-based strategies for cultivating a healthier mindset: one that will boost your happiness, increase self-control and motivation, and help you reach your goals.
1. Engage in Daily Self-Control Exercises
Research conducted at the University of Cambridge has shown that self-control plays a crucial role in overall well-being. Self-control is like a muscle that can be strengthened through consistent practice. Tasks that require effort, such as not quitting when faced with difficulties or resisting the urge to stop during a challenging run, are exercises in self-control. By engaging in daily activities that test your self-control, you can enhance your inner strength and resilience.
A study conducted with 69 participants demonstrated the positive effects of regular self-control exercises. After two weeks of performing tasks that required self-control, such as maintaining optimal posture or monitoring their moods, participants showed improved ability to withstand challenging tasks. This highlights the importance of consistent effort in building self-control.
2. Minimize Daydreaming and Stay Focused
Research indicates that excessive daydreaming can lead to unhappiness and decreased productivity. Harvard researchers found that mind wandering during tasks is a significant cause of dissatisfaction. Redirecting your focus back to the present activity when your mind starts to wander can improve your overall happiness and task performance.
3. Define Your Life Goals and Take Small Steps Towards Them
When setting resolutions or life goals, consider what you want your life story to reflect. Rate different areas of your life based on satisfaction levels and identify specific steps you can take to improve them. Instead of aiming for drastic changes, focus on making small, sustainable adjustments. By starting with achievable goals and gradually progressing, you can enhance your motivation and success in various aspects of your life.
Remember that motivation often follows action, so taking small steps towards your goals can lead to significant improvements over time. By consistently practicing self-control, staying focused, and setting realistic goals, you can cultivate a healthier mindset and enhance your overall well-being.
As told to Helen Thomson
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