Stop relying solely on willpower to achieve long-term goals, as it’s a fragile tool that often fails when challenges arise. Instead, actively cultivate emotions like gratitude, which naturally enhance self-control and make delaying gratification easier and more enjoyable.
Dedicate a few minutes each day to reflect on things you are grateful for in life. To maintain its power and prevent habituation, focus on small, everyday acts of kindness or assistance, such as someone holding a door or giving directions, rather than just major life events.
Intentionally choose and cultivate positive emotions like gratitude by paying attention to people who help you and positive experiences, rather than dwelling on annoyances. When someone does something kind, pause and focus on that feeling for a few minutes to deeply curate the emotion.
In a group setting (e.g., office, classroom, family), have individuals write down something they need help with, then others commit to providing that assistance. Crucially, follow through on these commitments to foster a culture where asking for and offering help is normalized, creating an ongoing cycle of gratitude and support.