CHANGE – „Die Entfernung zwischen deinen Träumen und der Realität nennt man Disziplin“

Auf der Suche nach dem Geheimnis der Lebenszufriedenheit haben Psychologen zwei besonders wichtige Eigenschaften identifiziert: Intelligenz und Selbstdisziplin. Da unsere Forscher aktuell noch keine Idee haben, wie wir unsere Intelligenz dauerhaft steigern können, konzentrieren wir uns in dem nachfolgenden Artikel auf die Selbstdisziplin und wie wir uns selbst besser „im Griff haben“ können.

Die gute Nachricht vorweg: Disziplin beruht auf Willenskraft und diese lässt sich trainieren. Bevor wir uns die verschiedenen „Übungen“ anschauen, um unsere Disziplin und Entschlossenheit zu trainieren und so die Distanz zwischen unseren Zielen und der Realität entscheidend zu verringern, möchte ich noch kurz auf das „Marshmallow-Experiment“ von Walter Mischel eingehen.  Mischel ging der Frage nach, wie Kinder lernen, die Befriedigung eines Bedürfnisses aufzuschieben. Dazu brachte er die Kinder einzeln in einen Raum, zeigte ihnen ein Marshmallow und bot ihnen einen Handel an: Sobald er den Raum verlassen hatte, konnten die Kinder jederzeit das Marshmallow essen. Wenn sie allerdings warteten bis er zurückkam, versprach Mischel ihnen ein zweites Marshmallow (hier könnt ihr euch das Experiment anschauen https://www.youtube.com/watch?v=Y7kjsb7iyms). Viele Jahre später überprüfte der Wissenschaftler die Entwicklung seiner „Testkinder“ und stellte mit Erstaunen fest, dass die Kinder, die damals mit mehr Selbstdisziplin agierten (und warten konnten bis er den Raum wieder betrat), die deutlich besseren Schüler waren. Die Kinder mit größerer Willenskraft waren außerdem beliebter bei ihren Klassenkameraden und Lehrern, sie verdienten später mehr Geld, wiesen einen besseren Body-Mass-Index auf und waren seltener übergewichtig. [1]

Genug der grauen Theorie: Wie kommen wir denn jetzt verdammt nochmal zu mehr Willenskraft? Das ist viel einfacher als vielleicht zunächst angenommen. Dr. Kelly McGonigal hat in ihrem Buch „Bergauf mit Rückenwind“ einen praxistauglichen Leitfaden geschrieben, um die Willenskraft ins (fast) Unendliche zu steigern. Nachfolgend 5 Schritte wie ihr eure Willenskraft und Disziplin steigern könnt, um nach den Sternen zu greifen:

  • Mehr Willenskraft durch Gehirntraining: In den letzten zehn Jahren entdeckten Neurowissenschaftler, dass das Gehirn – anders als vorher angenommen – auf Erfahrungen reagiert und seine Struktur verändert. Verlangt eurem Gehirn täglich Konzentration ab und es wird immer besser darin. Das Organ passt sich den Anforderungen an. Abschnitte des Gehirns werden dichter, graue Substanz nimmt zu, vergleichbar mit einem Muskel, der an Masse zunimmt. Eine ganz einfache Methode, um unser Gehirn zu trainieren (mit besonderem Effekt Selbstregulation, Stressbewältigung, Impulskontrolle und Ich-Bewusstsein) ist die Meditation (und wem das zu esoterisch ist: einfach ruhig hinsitzen und auf die eigene Atmung konzentrieren). Fünf Minuten am Tag reichen schon aus, um euer Gehirn in eine fein abgestimmte Willenskraftmaschine zu verwandeln.

 

  • Mehr Willenskraft durch Selbstregulation: „Aber ich brauche doch Willenskraft, damit ich mich selbst regulieren kann“ werdet ihr vielleicht jetzt denken. Stimmt auch, aber das Ganze funktioniert auch „von hinten nach vorne durch die Brust“. Wenn euer Körper sich in Alarmbereitschaft befindet (z.B. durch Stress, Angst oder Reizüberflutung) startet er euer Alarmsystem. Dazu leitet der Organismus eine komplexe Veränderung im Botenstoffsystem des Gehirns ein, die den präfrontalen Cortex hemmt, den Hirnbereich für Impulskontrolle. Das heißt ihr werdet impulsiver – und greift zum Schokoriegel. Gefragt ist also Schutz vor impulsiven Handlungen. Und die Gegenmaßnahme lautet Selbstregulation durch Innehalten. Statt der impulsiven Kampf-oder-Flucht-Reaktion entscheiden wir uns für eine Abwarten-und-planen-Reaktion. Während des Abwartens steigt die Energieversorgung des präfrontalen Cortex und die Willenskraft kehrt zurück. Es dauert maximal 1-2 Minuten (während des Abwartens langsam atmen), dann habt ihr eure Disziplin wieder komplett einsatzbereit. Erstaunlich oder?

 

  • Mehr Willenskraft durch ausreichend Schlaf: Wer weniger als sechs Stunden pro Nacht schläft, weiß vermutlich gar nicht mehr wie sich die volle Willenskraft anfühlt. Leichter, aber chronischer Schlafmangel lässt dich anfälliger für Stress, Heißhungerattacken und andere „Schwächen“ werden. Dies liegt daran, dass der präfrontale Cortex – wie wir gelernt haben der Bereich des Gehirns, der für die Willenskraft verantwortlich ist – besonders viel Energie benötigt, um richtig zu performen. Einfache Gegenmaßnahme: Schlafen, schlafen, schlafen. Auch ein kurzer Nap zwischendurch kann helfen, die Willenskraft wieder aufzufüllen (Christiane Ronaldo schläft beispielsweise fünf Mal am Tag und hat, was Disziplin angeht, sicher keine Defizite).

 

  • Mehr Willenskraft durch den richtigen Start in den Tag: Die beiden Psychologen Meg Oaten und Ken Cheng konnten nachweisen, dass sich die Willenskraft in einem Lebensbereich auch auf andere auswirkt, also steigt. Wer beispielsweise die Disziplin hat morgens früh aufzustehen, um z.B. Sport zu machen oder auch nur zu spazieren, konnte davon auch in anderen Lebensbereichen profitieren. Die Studienteilnehmer ernährten sich gesünder und achteten auf ausreichend Erholung im Vergleich zu der Kontrollgruppe.

 

  • Mehr Willenskraft durch Gewohnheiten: „Motivation ist das, was uns in Gang bringt. Gewohnheit ist das, was uns in Gang hält.“ – Jim Rohn. Das Tolle an Gewohnheiten? Du benötigst keine Willenskraft mehr dafür. So kannst Du Deine Energiereserven für andere Entscheidungen und Handlungen aufsparen. Forscher streiten noch, ob die Dauer, bis eine Gewohnheit sich etabliert hat, 21 Tage oder bis zu 30 Tage dauert. Im Grunde ist das für uns aber nicht entscheidend. Wichtig ist das Wissen: Es wird einfacher! Sobald ich die neue Gewohnheit fest in meinem Tagesablauf integriert habe, benötige ich weniger Willenskraft und Selbstdisziplin und ich kann meine Selbstdisziplin für weitere Herausforderungen aufsparen.

Zusammenfassung & Ausblick: Wenn du die oben genannten fünf Schritte befolgst, kannst du mit Leichtigkeit mehr Selbstdisziplin aufbauen, um deine Ziele zu erreichen und ungeahnte Erfolge zu feiern. Wichtig ist dabei natürlich, dass du deine Ziele kennst. Und wenn du noch nicht ganz sicher bist, wie genau die nächsten Meilensteine bei der Zielerreichung aussehen, hilft dir unser nächster Blog „Ziele finden und definieren, um die beste Version von dir selbst zu werden“.

[1] Voraussetzung für dieses Experiment war eine verlässliche Umgebung wie Dr. C. Kidd später herausfand

Quellen:

Celeste Kidd, Holly Palmeri, Richard Aslin (2012). Rational snacking: Young children’s decision-making on the marshmallow task is moderated by beliefs about environmental reliability. Cognition.

Kelly McGonigal (2012). The Willpower Instinct. How Self-Control Works, Why It Matters, and What You Can Do to Get More of It.

Brefczynski-Lewis, J. A., A. Lutz, H. S. Schaefer, D. B. Levinson, R. J. Davidson (2007): »Neural Correlates of Attentional Expertise in Long-Term Meditation Practitioners«.

24 Arnsten, A. F.: »Stress Signaling Pathways That Impair Prefrontal Cortex Structure and Function«. In: Nature Reviews Neuroscience 10 (2009), 410 – 422.

https://www.stern.de/sport/fussball/cristiano-ronaldo–schlaf-coach-verraet-seinen-ungewoehnlichen-rhythmus-7610650.html

Roy Baumeister, John Tierney (2014) Die Macht der Disziplin, Campus Verlag

Hal Elrod (2014), Miracle Morning, IRISIANA Verlag

Hat euch unser Beitrag gefallen? Dann teilt ihn bitte mit anderen, vielen Dank!

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