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O desafio da força de vontade

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Exercitar-se ou ficar em casa assistindo TV? Comer uma fruta ou chocolate de sobremesa? Todos nós sabemos o que é melhor para nossa saúde em longo prazo, e informação sobre o assunto não falta. Mas por que é tão difícil fazer aquilo que sabemos que é o melhor?

O desafio da força de vontade (willpower challenge) é aquele momento em que brigamos internamente sobre o que deveríamos fazer; são competições de vontades entre duas partes nossas. Kelly Mcgonigal, autora do livro “The Willpower Instinct” explica que nosso cérebro tem duas versões. Uma que busca recompensa imediata, instintiva, e a outra mais evoluída que tem clareza de valores, metas e visualização em longo prazo.

Em uma de suas palestras, Mcgonigal trouxe algumas sugestões de pequenas mudanças e técnicas para nos ajudar a ter mais força de vontade. Abaixo seguem algumas dicas da autora:

  •  Cuidar do nosso estado fisiológico mental

Dormir, meditar, exercício físico e uma dieta com nível baixo de açúcar  são medidas que ajudam  a colocar o nosso cérebro num estado físico mais favorável. Quando dormimos menos de 6 horas, a parte frontal do nosso cérebro, responsável pelas nossas metas, fica menos ativada, ao mesmo tempo em que é acionada a porção cerebral dos nossos impulsos e instintos. Ou seja, a fisiologia do nosso cérebro tem menos capacidade de mandar energia para a versão mais “ponderada” de nós, além de estimular a porção que deseja gratificação imediata.

Além disso, a meditação e o exercício mostraram aumentar o tamanho, densidade  e as ligações neurais desta região frontal.

  • Auto perdão

Quando falhamos em algo que gostaríamos de ter tido força de vontade, geralmente nos sentimos mal. Às vezes ficamos culpados, bravos e acreditamos que iremos fazer melhor da próxima vez. Porém, um estudo mostrou o oposto: quando nos sentimos mal, ficamos num estado mais suscetível à ansiedade, estresse e consequentemente à gratificação imediata.

A melhor forma de aumentar sua chance de sucesso é perdoar-se.  Alguns passos para você não ser tão duro consigo mesmo são:

  1. Perceba seus sentimentos e pensamentos.
  2. Entenda que todas as pessoas falham, e que não há nada de errado com você.
  3. Encoraje-se ao invés de se criticar. Imagine o que você falaria para seu amigo se ele estivesse em sua situação, e fale isto para si mesmo.
  • Navegue na vontade (Surf the Urge)

Aceitação é uma ótima estratégia para a força de vontade. Em algum momento nós iremos sentir um impulso, uma vontade de comer aquele doce, fumar aquele cigarro e, ao invés de tentar negar essa sensação, aceitá-la e navegá-la  é a melhor opção. Estes momentos estão relacionados com algum sentimento de mal estar, carregados de pensamentos ruins, e é importante estar ciente disto e imaginar que são experiências passageiras e que não é preciso reagir a elas.

A técnica Surf the Urge, ensina alguns passos para auxiliar neste processo:

  1. Perceba os pensamentos, a vontade e os sentimentos que aparecem.
  2. Aceite e observe como se dá esta experiência dentro de você: em que parte do corpo você sente, o que lhe causa …
  3. Respire e dê uma chance para seu corpo pausar e planejar.
  4. Amplie sua atenção e procure por uma ação que irá ajudá-lo a atingir sua meta.

Experimente colocar estas dicas em prática. E veja se você consegue aumentar sua força de vontade. Para quem tem interesse e estiver afiado no inglês , segue abaixo o vídeo da palestra completa.

Uma ótima semana!

Bruna Lauletta

bruna@questaodecoaching.com.br

http://www.questaodecoaching.com.br/

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