Willpower must be exercised in order to not give in to all sorts of small temptations that face us everyday. If you practice resisting these small temptations, you will lay the foundations for greater willpower in other areas of your life. For instance:  Don't buy an item that you want on impulse yet don't really need, such as a coffee, CD, or new shirt. Instead, save your money. Put snacks away in a drawer or cabinet instead of leaving them in plain sight. Go for a brief walk instead of checking your email or social media accounts. Knowing ahead of time what you will do in a situation to avoid temptation or to practice willpower can help you succeed. When faced with such situations, commit to “if-then” statements. For instance:  If you are trying to avoid junk food: “If I go to the grocery store and I can't stop looking at unhealthy snacks, then I'll pick up a box of whole-grain cereal instead.” If you are trying to avoid drinking alcohol: “If someone offers me a drink, then I'll just ask for a soda.” If you are trying to control your temper: “If I start to feel mad, then I'll immediately close my eyes, take a deep breath, and count to ten to calm down.” Giving into desires can be pleasurable in the short run, but sometimes holding off on things can increase your overall sense of willpower and satisfaction. There are numerous ways to practice delaying gratification everyday, such as:  Taking a shower that is cold at first, and only allowing yourself warm water after a few minutes. Waiting 5 minutes before you eat, even when you are hungry. Fasting for a day (only attempt this if you are healthy enough, and talk with a doctor beforehand).  Only allowing yourself to make a desired purchase after a certain period of time, such as a week (this also gives you time to determine if it is something you really want). Research shows that periodically paying even brief attention to your posture, breathing, etc. can boost your willpower and mood. Simple exercises to accomplish this include:  Reminding yourself to sit up straight Pausing to take a few deep breaths every so often Getting up from your desk or couch for a 5 minute break every hour Getting exercise is good for your physical health as well as your sense of self-control. By taking charge of your body, you will increase your willpower in other areas of life. Focus on creating a plan for physical conditioning that suits your lifestyle and abilities. Don't be afraid to start out small, and remember that any improvement you can make is worthwhile. The important thing is to stick to your plan. Depending on your experience, try:  Taking a 10 minute walk everyday, then increasing it to 30 minutes or more. Creating an exercise routine, whether indoor or outdoor. Playing a favorite sport with friends one or more times a week. Training for a 5k, marathon, etc. Biking to work each day instead of taking a car or public transportation. Climbing a mountain. In addition to physical exercises, you can increase your willpower through mental conditioning. Most importantly, focus on banishing thoughts that bring you down. By practicing self-control in this way, you will feel more in charge of how you feel and think.  You can change negative thoughts into more positive ones. For instance, if you are tempted to think “I've never done this before, and don't know what to do,” recast the situation more positively by thinking “This is an opportunity for me to learn something new.” Avoid particular people, places, situations, media, and other elements of your life that tend to cause you to have negative thoughts. The simple practice of meditation can dramatically increase your sense of self-awareness, boost your mood and health, and reduce stress. If you get in the habit of meditating periodically, even for 5 minutes at a time, you will practice willpower both by sticking to a goal and by deepening your sense of self. Various types of meditation include:    Chanting mantras, in which you repeat a word or phrase over and over again.  Exercising mindfulness to be happier, in which you focus on your consciousness while meditating through breathing exercises and other techniques. Practices that combine meditation with physical activity, such as meditating on love and doing tai chi. Certain yoga breathing exercises. Visualization techniques. As part of your overall goal of utilizing your willpower, you may want to devote some attention to virtues, such as showing compassion for other beings, being a good friend, practicing patience and honesty, etc. Research suggests that willpower and virtues are related, so do things like:  Practicing a random act of kindness each day, such as offering a seat on the bus to someone else, anonymously paying for a stranger's lunch, or giving a compliment to someone in need. Devoting at least one hour a week to helping another person in some non-required way. Volunteering with a community organization. Showing patience with family, friends, coworkers, etc. by resisting the urge to be judgmental.
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One-sentence summary -- Resist short-term temptations. Create “if-then” plans. Delay gratification. Pay attention to your body. Push yourself physically. Reject or replace unwanted thoughts. Meditate. Focus on virtues.


Find a sunny spot in your garden that gets at least 6-8 hours of sunlight and dig a hole large enough to accommodate the seedling or plant. Use a gardening fork to gently dig up some soil at the base of the hole and rake a handful of compost into it. Gently insert plant and fill the space around it with an even mixture of soil and compost. Plant chilli plants at least 18 inches (45 cm) apart from any other plants to ensure that they will have adequate room to grow. In a warm, sunny climate, water your chilli plant every day to keep it hydrated. Avoid over-watering by making sure that the soil is moist, but not swampy. Feed plants with a general purpose liquid fertilizer (available at gardening centers) every two weeks. Chilli plants should only be transplanted outdoors in warm climates or places with very long summer seasons. In the latter case, it is best to transfer them outdoors in June. Purchase fleece or a gardening cloche (i.e. a protective dome cover that goes over the plant and is burrowed into the soil around it) to cover plants in case of unseasonally  cold weather.
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One-sentence summary --
Plant the chilli plant. Water and feed the plant regularly. Keep your plant warm.