(This is a list of behaviors observed in people who possess this competence)

• They can cope with fatigue.

• They do whatever they consider necessary, without taking the easy or more appealing route.

• They are capable of making sacrifices to achieve objectives.

• They focus thoroughly on topics, without jumping superficially from one to another.

• They have patience.

• They are aware of the consequences of every decision they make.

• They are constant and organized in study, work and other activities.

• They finish the tasks they start, even when problems arise.

• The have clear priorities at all times and act accordingly.

• They set appropriate goals for academic success and see them as a reward.

• They are committed to their studies and establish good study habits.

• They stay away from temptation (mobile phones, computers, televisions, etc.) when studying.

• They fulfill their obligations and prioritize them over their own desires.

• They control anxiety and nervousness when faced with genuine or imaginary risks.

• They think before they act and are not driven by emotions.

• They are able to control their impulses (anger, bad mood, a desire to give up, etc.).

• They have a positive attitude and are motivated by what they do.

• They are tidy.

Behaviors in the assessment questionnaire

• They can cope with fatigue.

• They are constant and organized in their work.

• They finish the tasks they start, even when problems arise.

• They do whatever they consider necessary, without taking the easy or more appealing route.

(This is a list of negative behaviors observed in people who do not possess this competence to a sufficient extent)

• They don’t tackle tasks that require effort.

• They need continuous rewards to keep up the effort.

• They give up easily.

• They quickly get tired of things and leave them half done.

• They are swayed by whatever takes their fancy at any given moment.

• They often deceive themselves and make excuses for not finishing things.

• They avoid difficult situations and always choose the easy option.

• They avoid activities that involve extra work.

• They are tempted by the seven deadly sins.

• They are swayed by their colleagues and influenced by others.

• They have no set goals and are disorganized.

• They give up on commitments at the slightest problem.

• They don’t finish what they have started.

• They never start or finish tasks on time.

• They get distracted easily and struggle to really focus on topics.

• They spend time on their mobile phone, WhatsApp, Facebook, etc., when they should be studying.

• They take no personal responsibility when working on a team.

• They carry out many tasks, except the one they are supposed to be doing.

• They speak or act without thinking. They are driven by emotions.

• They lack the ability to contain themselves and act impulsively.

• They lose heart in difficult situations.

• They don’t respond to stress or pressure.

• They have emotional ups and downs.

• They have a negative attitude and are pessimistic.

(Suggestions for questions that mentors can ask students to reflect on and, therefore, propose ways they think they can improve)

• Are you able to overcome fatigue when faced with complex or arduous tasks?

• Do you try to keep going when the first problems arise?

• Do you strive to do your job at all times?

• Do you finish the tasks you start?

• Are you able to assess whether you have succeeded or failed in your intentions?

• When do you plan your study schedule?

• Are you rigorous with study plans? Do you stick to schedules?

• How many distractions do you have while you are studying?

• How many times do you look at your mobile phone while studying?

• Do you take the necessary breaks when you study?

• Do you feel stressed before you start studying or hand in a job?

• Do you think before you speak or act?

• How do you behave at social events, such as parties and meetings, with your friends and colleagues?

• When do you spend time reflecting on your behavior in different situations?

• If you’re one of those people who jump between tasks and never finish any of them, you have to organize yourself. It is a good idea to do this with someone who can give you advice.

• Write a to-do list and then give each task two scores: one according to its level of urgency and the other according to its importance. Divide very big tasks to classify them more easily.

• Do the urgent tasks quickly so that you finish them as quickly as possible, and try to spend most of your time on the important tasks.

• We win battles against ourselves several times a day. Make a list of actions that require effort and those in which you make an effort.

• As part of an ongoing process, make another list of areas where you could try a little harder (getting out of bed, being on time, studying, sticking to a schedule, etc.) and monitor your progress.

• With your mentor or a person you trust (to ensure objectivity), talk about the goals you’ve set for yourself, the deadline and how much progress you’ve made so far.

• Before starting, think about the subjects and problems you will need to spend most time studying.

• Set some time aside to focus exclusively on the most complicated tasks (a difficult topic, a subject you missed in class, the goal of resting or going out more with friends).

• Avoid stress and anxiety by enlisting the support of people who have been in your position before and know the subject well.

• The resources section includes recommended materials about procrastination and its implications. Procrastination involves putting off homework and doing other things you’re not supposed to be doing.

• Once you have learned about this concept and its consequences, identify the areas where you waste the most time or always run out of time. Set goals to avoid distractions and follow up with your mentor.

• If you have a major source of distraction, you may have to take desperate measures for a while. For example, if you keep getting distracted by a game on your mobile phone, consider uninstalling it.

• Draw up a weekly schedule that includes all the specific activities you want to do. It should include not only study time, but also exercise, hobbies, time with family and friends, etc.

• Discuss the feasibility of the schedule with your mentor or someone you trust.

• At the end of each day, write down the percentage of compliance with the schedule and focus your upcoming weekly goals on the areas where you failed in previous weeks, as well as adding to it whenever you think it is necessary.

• There are times when we pin all our hopes on a goal, but we don’t achieve it because sooner or later our willpower runs out. That’s why determination is so important.

• As a way of improving your willpower, specify an area for improvement where you can gradually increase your effort in a sustainable way. A good example is exercise, such as running: set aside a few days a week for running and go out on those days, regardless of your mood. Gradually increase the distance you run each week.

• The same can be applied to reading a book if you don’t like reading, or to eating less. There are many possibilities, but the important thing is to persevere, even if they involve making sacrifices. You can discuss your progress with your mentor.

• We do better when we’re well rested. Include at least one sporting activity in your schedule every week to improve your mood and physical health. Try to increase the frequency.

• During long work sessions, try to go outside for some fresh air or a walk from time to time. Relax by talking or just thinking. Don’t jump from one subject to another without leaving a short gap to allow what you have learned to “settle”.

• Sleep is essential. To make sure you get enough, follow the advice of Dr. Fernando Sarráis in his article Consejos para dormir bien (Tips for a Good Night’s Sleep).

• How Self-Control Works, Dan Ariely

Note: This article, which takes a psychological approach and is backed up by numerous studies, addresses the issue of self-control as a fundamental aspect in our lives.

• La voluntad es la clave para conseguir lo que uno se ha propuesto (Willpower is the Key to Getting What You Want), Enrique Rojas

Note: Leading psychiatrist Enrique Rojas discusses the importance of willpower and offers 10 tips to strengthen and maintain it.

• Procrastinación (Procrastination), Enrique García-Máiquez

Note: A short article about procrastination and why it is all the rage at the moment.

• Consejos para dormir bien (Tips on Getting a Good Night’s Sleep), Fernando Sarráis

Note: This article discusses insomnia and offers 10 tips to help you sleep better.

• How to Stop Procrastinating on Your Goals by Using the “Seinfeld Strategy,” James Clear

Note: Taking the technique used by comedian Jerry Seinfeld as an example, this website reveals the vicissitudes of the procrastinator and offers tips on how to deal with them.

• The 6 Secrets of Self-Control, Travis Bradberry

Note: The author offers a series of guidelines to achieve more self-control and provides an explanation of the importance of this practice.

• Learning to Live: Rest and Let Go, Fernando Sarráis

Note: In this short book, Sarráis explains the different reasons for psychological fatigue and outlines the possible attitudes and activities needed to value genuine rest in our day-to-day lives.

• Self-Control, Dan Ariely

Note: Dan Ariely offers a series of guidelines to gain more self-control.

• The Skill of Self Confidence, Ivan Joseph

Note: In this talk, American football coach Ivan Joseph explains how to form the habit of generating self-confidence, since it is not born but made, and to help others increase theirs.

• Inside the Mind of a Master Procrastinator, Tim Urban

Note: Tim Urban takes a lively, simple and fun approach to explain how the mind of a person who keeps postponing deadlines works and to offer some suggestions for improvement.

• Thank You, Mom. Pick Them Back Up, Procter & Gamble

Note: Emotional advert that shows the importance of getting back up whenever we fall.

• Whiplash, Damien Chazelle

Note: Whiplash presents two sides of self-control. On the one hand, we need to make many sacrifices to achieve our goals; in this case, many hours of drum practice to be the core drummer in an ensemble. The other perspective is that, although sacrifices are necessary to achieve a better, more successful future, this doesn’t mean we should go to extreme lengths and damage our mental and physical health.

• The Shawshank Redemption, Frank Darabont

Note: A man has been given two life sentences for the murder of his wife and her lover. However, he maintains his innocence. Once in prison, he befriends the head of the contraband smugglers and begins an adventure to improve the prison conditions, which present many hardships for both the inmates and the authorities.

• Cinderella Man, Ron Howard

Note: James J. Braddock (Russell Crowe) is a former boxer who, along with his family, is suffering the effects of the Great Depression. To try to escape the misery, his former manager suggests that he start boxing again. The story highlights the harshness of that life, the discussions between Braddock and his wife and the protagonist’s achievements.

• Star Wars: Episode V – The Empire Strikes Back, Irvin Kershner

Note: This film is a clear example of the importance of mastering our emotions to achieve self-control and of having the willpower to develop into people who can do things better for others in the future.