Month: January 2022

Top Willpower and Self Discipline Articles and Advice

Willpower and Self Discipline Articles

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We have collected for you some of the top articles about willpower and top articles about self-discipline from this website.

We did not want you to miss these articles, and therefore, we have made it easier for you to find them.

The articles include information, advice and instructions, and some of them include exercises for strengthening your willpower and self-discipline.

There many more articles about these topics here, at this website. You can find them by visiting our Inner Strength – Willpower and Discipline category.

Remember, willpower and self discipline are most important skills that everyone should possess. They are most useful in every area of life. This is why I have written a book about this topic, which offers advice, instructions and simple, but powerful exercises for developing these skills.

Willpower and Self Discipline

Build Up Your Willpower and Self Discipline

Discover how to increase your willpower, discipline, determination and tenacity.Get the eBook

Our Top Willpower and Self Discipline Articles

We have included here a few lines from each article. Click on each link to read the article.

Willpower and Self Discipline Exercises and Guidance
In this article, we will explore the two important skills, willpower and self-discipline, and provide some useful advice and exercises.

Just to make it clear, in case you have doubts, you can cultivate these skills by practicing certain exercises. You will see improvement if you follow the advice provided on this page.

Self Discipline Benefits and Its Importance in Your Life
Self discipline is one of the most important and useful skills everyone should possess.

It is an essential and useful skill in every area of life. However, though most people acknowledge its importance, few do something to strengthen it.

Contrary to common belief, to build self discipline does not mean to be harsh on yourself, or living a limited, restrictive lifestyle. Building this skill requires common sense, making priorities, and thinking before acting.

Why You Need Self Discipline and How to Develop It
How many times have you been told that you need to be more-disciplined?

How many times could you have succeeded if you were just a little more patient and disciplined?

Just think about the times you got into an uncomfortable situation, because you reacted too fast and without thinking?

Self-Discipline Means Telling Yourself What to Do and Doing It
When your boss gives you a task or a project to carry out you might not like it, but to keep your job you do it.

When you are given an assignment at school or college, you might postpone doing it, but ultimately need to do it.

It is different when you promise yourself to do something. In this situation, there is no authority figure telling you what to do. You do not have a boss or a teacher telling you what do.

9 Reasons Why Self-Discipline Is Good for Your Health
Did you know that self-discipline has much to do with your health? It can keep you safer and healthy.

There is a wrong concept of self-discipline in the minds of most people. They associate it deprivation, harshness, and with giving up pleasures. If you think so too, you need to change this concept in your mind.

Start associating self-discipline with inner strength, courage, inner strength, and not giving in to harmful habits, laziness and procrastination. This skill can help you gain more control over your life, your actions and your reactions.

7 Reasons Why Willpower Is Essential for Making Resolutions
Do you make resolutions based on emotions, and then you are unable to back them up with willpower and determination?

Resolutions made in response to emotional triggers are often short-lived.

If you wish to be able carry out your resolutions, you need to think well of them, before making them, and then back them up with willpower and determination.

How to Strengthen Your Willpower – Tips and Advice
Do you make resolutions, but are not able to carry them out? Do you make promises to yourself, but forget about them after a short time? This happens when willpower and disciple are not strong enough.

Do you sometimes ask yourself, ‘How can I strengthen my willpower?’ ‘How can I possess a stronger will?’ ‘Why do I lack willpower?’

What Is Inner Strength and How to Develop It
Inner strength is an essential skill, necessary for carrying out tasks, chores and decisions, and for the achievement of goals. Without it, it’s difficult to start anything, and it’s difficult to get to the finish line.

We need inner strength in our life. We need it for dealing with stressful people, with our boss, and with our employees.
Teachers need it when they teach and while dealing with difficult children.

How to Have More Self Control?
What is self-control? What does it mean and how can we define it?

If we wish to define what is self-control in a few short words, we would say it is self-discipline. It is the ability to control reactions and rash behavior, and to hold in check undesirable habits and actions.

This quality of character is not a negative and limiting behavior, as some people might believe. When self-control is present and used wisely and with common sense, it becomes one of the most important tools for self improvement and for achieving goals.

What Is Self-Discipline – Definitions and Meaning
Self-discipline appears in various forms, as perseverance, restraint, endurance, thinking before acting and finishing what you started doing.

It is the ability to carry out one’s decisions and plans, despite inconvenience, hardships or obstacles.

Self-discipline means self-control, the ability to avoid unhealthy excess of anything that could lead to negative consequences.

How to Become a More Disciplined Person?
The other day, someone asked me, “I make promises, but never keep them. I make resolutions, but never carry them out. I never finish what I start. What can I do to stop that? I often tell myself that from now on, I am going to be more disciplined, but I never do anything about that.”

“How do I become a more disciplined person, so I do what I promise? What do you suggest?”

Do you too, wonder how to become a more disciplined? Read on, you might find something useful here.

How to Improve Self Discipline and Focus?
I often hear the question, “How do I improve my self-discipline and focus?”

This question bothers many people, since they often encounter situations that require these skills, but they realize that they lack them. In order to possess these skills you need to develop them.

These skills are not taught at school, and most people do not know how to improve them.

How to Build Self Confidence in 12 Steps
Do you wish you had more confidence and more self esteem? Confidence is most important in everyone’s life. Here are a few reasons whey it is so important?

Self confidence is important in everyone’s life, because it gives courage, self-esteem and assertiveness. When self-confidence is present, you are not afraid to take risks and to try new things.

Do You Choose to Say I Can, or I Can’t?
“The difference between can and cannot are only three letters. Three letters that determine your life’s direction.”

What do say to yourself, when you need to make a decision or take action?

Do you have enough self-esteem, feel confident, and are strong enough to say, “I can”? Or maybe you lack self-confidence and inner strength, feel too lazy, or are afraid to do new things, and therefore, you say, “I cannot”?

Developing the Strength within You
Do you sometimes feel that you don’t have the strength to act with resolution and strength?

Do you feel helpless in certain situations?

Do you feel that people often take advantage of you, and you cannot resist them?

Are you shy or lack self-confidence in certain situations, at work, at home, or anywhere else?

Lack of Self Discipline – What Are the Reasons
Self discipline is one of the most important requirements for achieving success, but too often, there is lack of self discipline.

You might wonder what are the reasons for the lack of this important skill. Here are the most important ones.

Knowing what are the reasons is the first step find solutions.

You can find more articles about these topic at our Inner Strength category.

Willpower and Self DisciplinePin

Build Up Your Willpower and Self Discipline

Discover how to increase your willpower, discipline, determination and tenacity.Get the eBook

How to Make Sure You Start Every Day with a Smile


How you think inside is how you are externally. If inside you’re negative, don’t be fooled: people see you as negative. If inside you’re positive, even when you’re sad, you light up any room you enter. Here’s the thing: you have some control over your attitude, you have no control over the environment in which you live.

By now you know: life isn’t easy, and there is always something to be sad about. However, the saddest person on the planet may not be as depressed as you. If you don’t believe that, look at this video. In Nigeria, there’s a slum with over 200,000 people living atop literal sewage. There are children swimming in that sewage, and they’re not just healthy, they’re happy.

It’s insane, and it may turn your stomach, so be advised. The point is, they’re living in abject poverty of the worst kind, yet they’re not only smiling, they don’t even know they should be sad. We were all youthful young ones like that at one time, until the cares of life took over and stole our joy. How can they be wiser in their impoverished youth than we as mature adults?

Throughout the world, first-world citizens are often more sad than those in the worst poverty. But when you realize how blessed you are even to have the ability to read, or use cutting edge tech you own, that can help you have a better attitude, and wake up with a smile daily. Here are other tactics to help you be happier every day, from the moment you wake.

Have a Healthy Morning Routine

Wake up, make your bed, spend some time with your family, talk about the week behind and what’s ahead for you, and then start your day. If you don’t live with anybody, maybe put on some sort of music, or an inspirational speaker you resonate with.

Whatever works, do that thing. Have a healthy morning routine that’s familiar, and good for your emotional wellbeing.

Start the Day Off With a Solid Breakfast

Part of your morning routine should involve a healthy breakfast, even if that breakfast is just a cup of coffee with heavy cream. Oatmeal is a good idea, and there’s a way to prepare oatmeal with an egg that’s got a savory quality to it.

You’re full, energetic, and more satisfied from the start, helping you start your day off with a subconscious joy that permeates through the day.

Change Your Mattress – Especially if You’re Part of a Couple

Sometimes you’ve got a great attitude, but there’s something which makes it hard for you to sustain that attitude. Chronic pain can be pushed to the back of your mind, but when any stressful situation manifests, that pain will jump right to the front of your thinking. If you can eliminate chronic pain, that helps.

When you’re part of a couple, if you’ve got a bad mattress, both of you wake up with some sort of chronic pain that influences your mental wellbeing. A simple fix might be to just get a new mattress. Here’s a good mattress for couples, if you’re not sure where to start looking.

Exercise on a Daily Basis

Exercise releases endorphins into your bloodstream, and these lead to more happy thinking overall. Additionally, proper exercise positions your metabolism for more healthy operation, and you become more physically appealing, which has a positive psychological effect on how you perceive yourself overall, leading to increased personal joy. It’s a cumulative win-win.

Think in Healthy Ways

What you think about influences your mental wellbeing, we touched on this earlier. Think on beautiful things, and you’ll be perceived that way. Put your mind in the dark recesses of reality, and you’ll follow that thinking into depressing activities. Whatever is good and pure and beautiful and worthwhile, this is the flavor of meditation you want to pursue.

Being Naturally Joyful

Thinking in healthy ways, exercising regularly, changing your mattress, getting some solid nutrition into you at the beginning of the day, and incorporating a good morning routine represent five very worthwhile ways you can help yourself start each day with a smile. It can take a few weeks to properly incorporate such habits, but you’ll be glad you did.


Sarah Kaminski is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.

Image courtesy of Miriam Alonso.

Four Times When You Need to Do Absolutely Nothing (and… the Origin of the New Year’s Day)


Around 5000 years ago, the aliens landed and handed out little calendars to everyone building those statues on Easter Island.

“Here”, they said, “look here.” And they pointed to a box labeled January 1.

“Wha,” said the Easter Islanders. “Wha? Wha? Wha????”

“It’s the first day of the year, you idiot. From now on, when you wake up on this day of the year every year you’re going to say, ‘THIS IS THE YEAR!’”

“Thi I Yee”

“THIS IS THE YEAR!”

“THIS IS THE YEAR!”

“Yeah, say it like you mean it. No more eating. No more dating losers. Exercise. Keep a diary. No more business failures. This is it! Nonstop improvement!”

And then the aliens left. Everyone stood around look at each other. “January 1” one of the Easter Islanders said. “January 1!” another repeated.

They started jumping around, “January 1!!” Then they started doing pushups. All of them. They started to eat better.

They joined a gym that was at the other end of the island. They invented disco.

But just three months later they were back to dragging huge stones thousands of miles to make those big statues.

“January 1?” one of them said to another.

“Well,” the other said, “maybe next year.”

And that, Mollie, is the story of how January 1 became the most special religious holiday on the entire planet. It’s the day we wake up and say, now I’m different.

‘January 1’ went viral after that. First in Australia. Then with the Eskimos. And others.

You’re such a good father, said Mollie never.

In 1501 there was a block of marble. Michelangelo chiseled away at it, subtracting marble every day for three years, until it finally became the greatest sculpture ever.

Michelangelo’s David.

Most people when they start something they think, I have to DO, I have to ADD, I have to CREATE.

Many New Year’s Resolutions are about doing more. Being more. Achieving more. THIS IS THE YEAR!

But greatness can’t be achieved unless you subtract. You can’t be a surgeon unless you wash your hands of the dirt. You can’t have energy until you learn to sleep.

Knowing when to do nothing is the key ingredient to achieve something.

I learned this by wasting at least thirty years of doing useless things.

Here’s some times when I try really hard to do NOTHING:

ANGER

Things don’t always go my way even though I have massive control over The Force. And so sometimes I get angry.

Anger is the winter coat on top of my fear.

When I’m angry I try to figure out what my underlying fear is.

Maybe I’m afraid I’m a bad father. Or that nobody will like me. Knowing where the roots are, allows you to harvest the field. I try to sit down and not act on my anger.

Sometimes it works. Sometimes I yell. Practice.

PARANOIA

Andy Grove, former CEO of Intel wrote, “only the paranoid will survive”.

That’s a pretty ugly world. Where the only survivors left are people constantly looking over their shoulders and whispering conspiracy theories to each other.

I have gotten paranoid often. Someone is trying to screw me! And usually I’m right.

Paranioa is a “scarcity complex”. I think, “if they do this, then I’m lost forever!”

Whenever I’m paranoid, I try to take a deep breath and…do nothing.

But don’t spend time (do nothing with…) with people who make you paranoid. That’s another example of “nothing”.

ANXIOUS

Will this deal work out? Will she like me? Will I run out of money? Will they like my next book? Or project? Or whatever?

Did I say something wrong at the party? Am I a good dad or husband or friend or partner?

Of course all of these things matter and are important. But anxiety never helps them. Anxiety only weakens you right now and does nothing to solve the future.

And thinking about what others think of you is the best way to hand over your life to them. Your life!

Are you outsourcing your self-esteem to other people’s opinions? Or the hopes that “something” is going to happen to change your life?

Don’t. Always think, how can I take control back. This is fastest way to well-being.

TIRED

Anatoly Karpov, former world chess champion, said he only studied three hours a day. After that, he said, it’s useless.

Dan Ariely, author of Predictably Irrational and one of my favorite podcast guests, says we are at our peak productivity from 2-4 hours after we wake up.

So I try to be productive during those hours. And when I’m tired, I try to read and take a nap or go to sleep for the night.

I woke up about three hours ago. So this is my peak time of day.

In another hour I’m going to watch “The Twilight Zone Marathon” for the rest of the day.

I admit I woke up today and thought to myself, “THIS IS THE YEAR!”

Because there’s nothing wrong in thinking it. This is the day also. This is the hour. The moment!

And, who knows. Maybe it will be.

But first, I did nothing. I fell back asleep and had a weird dream about Easter Island. 


James Altucher is the author of the bestselling book Choose Yourself, editor at The Altucher Report and host of the popular podcast, The James Altucher Show, which takes you beyond business and entrepreneurship by exploring what it means to be human and achieve well-being in a world that is increasingly complicated. Follow him on Facebook and Twitter.

Image courtesy of Luiz Fernando.

What being “evidence based” really means

What being “evidence based” really means

Hop on Instagram and you will be bombarded with pictures of “evidence-based” coaches explaining the “optimal” way to lose fat, build muscle, and improve fitness.

But really, along with being a buzzword used across the industry, what does being “evidence-based” really mean?

Evidence based practice can be defined as a systematic process whereby decisions are made using the best available evidence.

This is done with the intent to remove subjective bias and unfounded beliefs from the decision making process, thus providing the best available service to your clients.

It is important to highlight that while sources of evidence absolutely include peer reviewed research, they also include:

  • Anecdotal evidence
  • Practitioner experience
  • Feedback from clients and patients

Which is what too many people seem to forget.

See, if you are writing a new client program, the peer reviewed research provides a fantastic place to start because it highlights what works for most people, most of the time.

But it is important to remember that research typically provides group level data — and may not always provide the best guidance for an individual.

Everyone is different

To hammer this point home I want to highlight a fantastic 2010 paper by Erskine and colleagues.

In this study 53 untrained men were put on a progressive weight training program that involved performing leg extensions three times per week for nine weeks, where load gradually progressed on a weekly basis.

At the group level, knee extension strength increased by 26% over the nine weeks, while quadriceps size increased by 6%.

Not too shabby.

However, when you look at the individual data, things get a little more interesting…

Image adapted from Eskrine et al., (2010): A) The range of individual changes in MVC [strength] relative to baseline values, B) The range of individual changes in PCSA [quad size] relative to baseline values

Looking at this data, you can see that while the group average increases in strength were 26%, the individual variance ranged from -1% all the way up to 52%.

Similarly, while the average increase in size was 6%, one person saw a -3% change in size, while another grew by an absurd 18%.

And just to be clear, that is not a typo — some people actually got weaker and smaller following a program that aligns pretty well with most resistance training recommendations.

So, where does this leave us?

Being truly evidence based

With this in mind, actually being “evidence based” means using science to formulate a starting point — because that is what will work with most people, most of the time.

But that is not where it ends.

This needs to be combined with your anecdotal experience and the individual response from the human in front of you to ensure that a good rate of progress is maintained.

If you are doing everything by the book and someone simply is not improving, then staying the course is not “evidence based” because you are ignoring the evidence right in front of your eyes.

Similarly, if the research suggests that you should be using a back squat to optimise sprint performance, but anecdotally you know that taller athletes tolerate front squats better, choosing front squats is still “evidence based.”

The key is ensuring you are not married to your beliefs and happy to integrate the evolving literature into your decision making process, then adjusting as necessary based upon your experience as a practitioner and the experience of your clients.

In the wise words of Jake Remmert, being evidence based is not being “science only”.

As any good practitioner knows…

Finding an accredited exercise professional

Exercise and Sports Science Australia (ESSA) offers a search function that allows you to find university-qualified exercise professionals in your area. Anyone accredited with ESSA is held to strict professional standards and a code of conduct, so you can be sure you’re talking to an expert. To find someone near you, click here.

Written by Hunter Bennett. Hunter Bennett (PhD) is an Accredited Exercise Scientist, Strength Coach at BUILT Strength and Conditioning, and Lecturer at the University of South Australia. Follow his research at ResearchGate and read more of his work at the BUILT Blog.

Develop Your Dominant Questions

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Fierce Self-Compassion: A New Book by Kristin Neff


In her tremendously popular first book, Self-Compassion, psychologist Kristin Neff, Ph.D., transformed our approach to self-care and how we see our relationship with ourselves.

Based on research, she developed a model of self-compassion with three elements of learning to be kind to yourself.

First, you can consciously choose to see yourself with self-kindness instead of self-judgment. You can opt to practice kindness by treating yourself as you would someone you love and care about.

Second, you can choose between seeing yourself in isolation and believing you’re the only one who’s suffering versus seeing your common humanity. Seeing yourself as human provides comfort in realizing that your suffering is not unique to you, but an experience that everyone has from time to time.

Third, you can choose mindfulness instead of over-identification. It is possible to be receptive and allow the experience without getting wrapped up in it or over-identifying and hyper-focusing on every tiny flaw and foible and magnifying adverse reaction to it.

The three components comprise what Dr. Neff calls “tender self-compassion.” These teachings have revolutionized how we care for ourselves. But, these three elements turned out to be only part of the story of self-compassion.

In her latest book, Dr. Neff introduces the concept of fierce self-compassion. Kindness and perceptive-taking allow us to accept ourselves as we are. But we must also know how to act courageously to protect ourselves from harm, say no to others to meet our own needs, and advocate for change in ourselves and society.

We need both tender and fierce self-compassion.

Like yin and yang, the right balance between the two forms will vary depending on the situation. Without a bit of fierceness, tender self-compassion may run the risk of becoming passive and over-compromising. On the other hand, fierce self-compassion without tenderness can lead to hostility and selfishness. The balance of self-compassion illustrated through the ancient Chinese concept of yin and yang is a metaphor throughout the book.

You can’t just read about self-compassion—you must live it through practice. Dr. Neff inspires readers to develop their own tender and fierce self-compassion. With cutting-edge research, fascinating personal stories, and well-developed self-compassion-focused practices, Kristin Neff shows women how to use fierce and tender self-compassion to succeed in the workplace, buffer against burnout, improve relationships, and speak up about injustice. She explores core issues related to gender, such as why women aren’t more compassionate to themselves and what women do for their love of others. This book empowers women to let go of self-criticism, draw boundaries, and become fierce.

Although the book is written explicitly to show women how to harness the power of fierce self-compassion, everyone should read Fierce Self-Compassion. We all have a part to play in helping women embrace their fierce self-compassion capabilities, and everyone can deepen their appreciation of the value of fully integrated self-compassion.

Fierce Self-Compassion expands our notion of self-kindness and its capacity to transform our lives. Women who can balance tender self-acceptance with fierce action will claim their power and change the world.


Dr. Tara Well is a psychology professor at Barnard College in New York City where she developed a mirror-based meditation called “a revelation” in the New York Times. She has taught hundreds of people how to use the mirror to awaken self-compassion, manage emotions, and improve face-to-face communication. Find out more at www.MirrorMeditation.com

Image courtesy of Polina Kovaleva.