#FORESTAPP #WILLPOWER

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If you have 20% of what I have, you still are a phone addict haha! Don’t act like you don’t know what I’m talking about. Try to downscale your phone use. Nowadays, most of us got this obsessive behavior with the top 3 (Whatsapp / Instagram / Facebook). Thinking the world has changed after not looking at your phone for two minutes.

I am not going to give you a lecture about using your phone less because that would be hypocrite. But aright, stop with whatever you we’re doing and grab your phone. Yes you may my dear fellow companion because I’m going to help you with your addiction! Go to the app store and download an app called ‘Forest’. Forest my friends is the best app I’ve seen in ages! (no stocks I swear haha)

Here’s how it works:

  • Set the timer between 10 and 120 minutes
  • Press ‘plant’, the timer will start and your tree will grow
  • Your phone is still accessible but…. If you grab your phone and use it: Your tree will DIE!
  • If you earn 2.500 points (doable within two weeks) a real tree is planted in return!

Now, this is already a massive motivation not to grab my phone. But here’s where the fun start. As I am highly driven by success you can compete against others!

Example 1)

You’re in a group with friends. You set the timer on 60 minutes. If someone in the group uses his phone, ALL the trees die! And you get to pay the next coffee or so 😉

Example 2)

You’re in a list with your friends and daily you can see who’s on top and carry’s the crown! This works for me because it is an easy competitive option and if you see that you have 20 minutes less than the nr1 than you will go for these extra minutes.

Brings me to my next topic: Willpower, the art of doing or letting.

You know that feeling that you don’t wanna go to the gym or to that appointment. Having the urge to fulfill that sugar rush, want to grab a cookie from the jar at work. This is normal behavior; everybody has to cope with these choices. The importance is what you do with these feelings. First let us divide will power into two separate powers:

‘DO-POWER’ and ‘LET-POWER’

An example of Do-Power could be cleaning the house although you don’t feel like it.

An example of Let-power could be ordering a sparkling water instead of a beer.

See these powers as your muscles. While muscles become exhausted by exercise in the short term, they are strengthened by regular exercise in the long term. Similarly, regularly exerting self-control may improve your willpower strength.

But how can we train this? I’ll give you a few and easy to implement tips:

  • Keep looking at the greater picture! If you want to become a player of the 1st team you have to train (among many other factors). Keep that in mind when it rains or you have a hangover and you don’t feel like it. It will also train your mental toughness! (Do-Power)
  • If you want to eat less because you want to lose weight don’t dramatically quit everything at once. Trust me; you’ll never gonna hold up. Instead, start small by implementing little changes. If you love milky chocolate, change it for pure. I love chips but I noticed I didn’t even tasted them while I was eating. So I changed the chips for carrots with hummus. Same effect, less calories. (Let-Power)

Think about after reading this column. What do you have more, do-power or will-power and what can you do to improve one of them?

Cheers,

Cally

 

*sources:

  • Muraven, M. et al. (1999). Longitudinal improvement of self-regulation through practice: building self-control strength through repeated exercise. Journal of Social Psychology,139, 446-457.
  • Chivo, vitalitycoach
  • Energy Up, workshop ‘Willpower’
  • And just some plane old common sense J

If you have 20% of what I have, you still are a phone addict haha! Don’t act like you don’t know what I’m talking about. Try to downscale your phone use. Nowadays, most of us got this obsessive behavior with the top 3 (Whatsapp / Instagram / Facebook). Thinking the world has changed after not looking at your phone for two minutes.

I am not going to give you a lecture about using your phone less because that would be hypocrite. But aright, stop with whatever you we’re doing and grab your phone. Yes you may my dear fellow companion because I’m going to help you with your addiction! Go to the app store and download an app called ‘Forest’. Forest my friends is the best app I’ve seen in ages! (no stocks I swear haha)

Here’s how it works:

  • Set the timer between 10 and 120 minutes
  • Press ‘plant’, the timer will start and your tree will grow
  • Your phone is still accessible but…. If you grab your phone and use it: Your tree will DIE!
  • If you earn 2.500 points (doable within two weeks) a real tree is planted in return!

Now, this is already a massive motivation not to grab my phone. But here’s where the fun start. As I am highly driven by success you can compete against others!

Example 1)

You’re in a group with friends. You set the timer on 60 minutes. If someone in the group uses his phone, ALL the trees die! And you get to pay the next coffee or so 😉

Example 2)

You’re in a list with your friends and daily you can see who’s on top and carry’s the crown! This works for me because it is an easy competitive option and if you see that you have 20 minutes less than the nr1 than you will go for these extra minutes.

Brings me to my next topic: Willpower, the art of doing or letting.

You know that feeling that you don’t wanna go to the gym or to that appointment. Having the urge to fulfill that sugar rush, want to grab a cookie from the jar at work. This is normal behavior; everybody has to cope with these choices. The importance is what you do with these feelings. First let us divide will power into two separate powers:

‘DO-POWER’ and ‘LET-POWER’

An example of Do-Power could be cleaning the house although you don’t feel like it.

An example of Let-power could be ordering a sparkling water instead of a beer.

See these powers as your muscles. While muscles become exhausted by exercise in the short term, they are strengthened by regular exercise in the long term. Similarly, regularly exerting self-control may improve your willpower strength.

But how can we train this? I’ll give you a few and easy to implement tips:

  • Keep looking at the greater picture! If you want to become a player of the 1st team you have to train (among many other factors). Keep that in mind when it rains or you have a hangover and you don’t feel like it. It will also train your mental toughness! (Do-Power)
  • If you want to eat less because you want to lose weight don’t dramatically quit everything at once. Trust me; you’ll never gonna hold up. Instead, start small by implementing little changes. If you love milky chocolate, change it for pure. I love chips but I noticed I didn’t even tasted them while I was eating. So I changed the chips for carrots with hummus. Same effect, less calories. (Let-Power)

Think about after reading this column. What do you have more, do-power or will-power and what can you do to improve one of them?

Cheers,

Cally

 

*sources:

  • Muraven, M. et al. (1999). Longitudinal improvement of self-regulation through practice: building self-control strength through repeated exercise. Journal of Social Psychology,139, 446-457.
  • Chivo, vitalitycoach
  • Energy Up, workshop ‘Willpower’
  • And just some plane old common sense J

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