How to learn to control itself?

Tell, and you would like to be able not to give in to temptations, to control the emotions and to force itself to do what is really necessary? Kelly Makgonigal — the doctor of philosophy, the teacher of Stanford University, told in the book "Will power" how to become the guru of self-checking. We tell about five main ways.

Where there is a self-checking muscle?

So, if you think that self-checking — is congenital skill which or is inherent in a certain person, or is not present, you are mistaken. Will power is a muscle which can be trained.

The matter is that in our head brain there is a special site which the prefrontalny cerebral cortex is called. He is responsible for that we are able to control ourselves. Prefrontalny bark — very sensitive site. But it can be stimulated with special methods.

If prefrontalny bark works like clock-work, we can make strong-willed decisions, resist to temptations and to control the emotions.

What ways are to keep bark in a tone?

Correct breath

Ability is correctly to breathe — one of the most important skills if you want to live long and to be healthy. People absolutely forgot to breathe correctly, and it is extremely important. What means to breathe as the nature taught? It means to take deep and slow breaths. Take a stop watch and mark 15 seconds. During this time you have to make only one breath and an exit. That is the breath has to last 7 seconds and an exhalation, respectively. In a minute you have to take 4-6 breaths for 10-15 seconds. Carrying out such exercise at least 5 minutes a day, you become significantly stronger at fight against any temptations.

Eat in time

The biggest stress can receive your organism from the most usual daily things. For example, when you eat food every day at different times, for an organism it is similar to sudden attack. It is unprepared to it. Even if you eat properly, but thus is irregular, you can gain weight. For this reason to relieve itself of stresses and to become quieter and strong-willed, it is necessary to eat in time.

Five-minute of meditation

Different forms of meditation win all great popularity every year. Ministry of Health of Great Britain even recognized that meditations — one of the best tools at treatment of a long depression. Besides, scientists found out that in time regular meditation in a prefrontalny cerebral cortex the amount of gray substance increases.

If you do not know how it is correct to meditate, enough simply to concentrate on breath. At each breath to repeat "breath" and at each exhalation to repeat "exhalation". You can make this exercise for 3-4 minutes every time when "the strong-willed crime" is necessary to you. For example, when the hand in itself reaches for an excess piece of a pie.

Walk

It is unlikely there are people on Earth to whom daily 15-minute walk can damage. Walk — the easiest way again to get it together. First, when you walk your organism emits endorphins. Secondly, your body is sated with oxygen. Thirdly, you become more vigorous and it is much easier for you to make any strong-willed decisions.

Council very simple: for example, you come in trade the center and at you something urges on inside to spend the last money on a credit card. Before making it, tell yourself: "Well, we will make it. Only let's go outside and will walk at first 15 minutes". Walk, breathe deeply, and then urgently catch a taxi and run away from shopping center out of harm's way.

Small dream or semi-sleepiness

Of course, to suggest to sleep on a workplace during a lunch in the Russian realities, perhaps, not really correctly, but nevertheless it is an excellent way again to get it together. When we sleep or is in a condition of a semi-sleepiness, our strong-willed functions are restored. For this reason we advise you after all to manufacture 15-20 minutes during a lunch to find any corner and to doze. Even a couple of minutes half-asleep will make you more strong-willed person and you will better control yourself.

About others of council how to develop and strengthen self-checking, read in the book "Will power".