Capacidad de esfuerzotit

Capacidad de esfuerzo

Capacidad de esfuerzo


Capacidad de acometer acciones costosas que merezcan la pena, ser constante ante las dificultades que se presentan para cumplir compromisos. Encauzar los estados interiores negativos y de nerviosismo hacia emociones más positivas que permitan responder mejor ante demandas externas.





  • ¿Examinas con frecuencia tu propio comportamiento?

  • ¿Reconoces tus limitaciones sin excusarte a ti mismo?

  • ¿Eres coherente, auténtico y firme con tu propia personalidad?

  • ¿Cambias de criterio cuando hay motivos suficientes, aunque vayas a quedar mal?

  • ¿Crees en tus propias capacidades y acometes tareas difíciles?

  • ¿Consideras tus errores y las correcciones de los demás como estímulo para la mejora?

  • ¿Analizas tus sentimientos y cómo afectan a tu rendimiento y a tus relaciones con los demás?

  • ¿Conoces tus carencias y tus puntos fuertes?

  • ¿Puedes relacionarte con los demás desde una posición de confianza?

  • ¿Eres consciente del efecto de tus emociones sobre tus acciones?

  • ¿Cumples con los objetivos que te propones porque sabes cuánto esfuerzo te va a llevar?

  • ¿Te interesa el aprendizaje constante y el desarrollo de ti mismo?

  • ¿Agradeces los consejos de los demás? ¿Te dejas ayudar en lo que necesitas mejorar?

  • ¿Aceptas tu responsabilidad ante los fallos y pides perdón?

  • No afrontas tareas que requieren esfuerzo.

  • Necesitas gratificaciones continuas para mantener el esfuerzo.

  • Te rindes fácilmente

  • Te cansas enseguida de las cosas y las dejas a medias.

  • Te dejas llevar por lo que más te apetece en cada momento.

  • Te sueles engañar y te pones excusas para no terminar.

  • Evitas situaciones difíciles, buscas lo más fácil (por ejemplo, en el estudio).

  • Evitas actividades que supongan un trabajo adicional.

  • Te dejas llevar por la envidia, la soberbia, la lujuria...

  • Te influyen demasiado los compañeros.

  • No tienes unos objetivos establecidos. Eres desordenado

  • No mantienes los compromisos adquiridos ante la mínima dificultad.

  • No terminas lo que has comenzado.

  • No eres puntual a la hora de comenzar o terminar una tarea.

  • Te distraes con facilidad y te cuesta trabajar a fondo los temas.

  • Le dedicas tiempo al móvil en Whatsapp, Facebook, etc., a la hora de estudiar

  • Diluyes la responsabilidad personal cuando se trabaja en equipo.

  • Realizas muchas tareas, excepto la que tendrías que estar haciendo.

  • Hablas o actúas sin pensar.

  • Careces de capacidad para contenerte: actúas impulsivamente.

  • Te desesperas ante una situación difícil

  • Ante el estrés o la presión, no respondes

  • Eres pesimista y tienes una actitud negativa

  • Tienes altibajos emocionales

  • ¿Eres capaz de vencer el cansancio ante tareas complejas o pesadas?

  • ¿Tratas de no darte por vencido ante las primeras dificultades?

  • ¿Te esfuerzas por hacer lo que debes en cada momento?

  • ¿Terminas las tareas que empiezas?

  • ¿Eres capaz de valorar si has triunfado o fracasado en tus propósitos?

  • ¿Cuándo planificas tu horario de estudio?

  • ¿Eres riguroso con las planificaciones de estudio? ¿Cumples con los horarios?

  • ¿Cuántas distracciones tienes mientras estás estudiando?

  • ¿Cuántas veces miras el móvil mientras estudias?

  • ¿Realizas los descansos necesarios cuando estudias?

  • ¿Te sientes estresado antes de ponerte a estudiar o entregar un trabajo?

  • ¿Piensas antes de hablar o actuar?

  • ¿Cómo te comportas en eventos sociales (fiestas, reuniones...) con tus amigos y compañeros?

  • ¿Cuánto le dedicas de tu tiempo a reflexionar acerca de tu forma de actuar ante distintas situaciones?




Plan de acción

  • 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).






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.

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

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

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

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.

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.



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

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.

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.

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.