You can train your mind for success.

If you want to be physically stronger, you head to the gym and hop on the elliptical or do a few reps on the bench press. Likewise, in order to strengthen your mind, you’ve got to train your brain – and the brain, like the body, has different sets of muscles. Here are three methods for exercising one of those muscles, your self-control muscle.

First, you need to set goals for yourself. For example, set the goal of finishing a task in a certain amount of time. Once you’ve reached that goal, try to beat it. Second, remember to reward yourself every time you reach your goal. You can try asking a friend to hold your phone hostage, and tell them not to give it back until you’ve finished the task you’re working on – so getting your phone back is like a reward. The third method is challenging yourself to break a bad habit. If you’re a nail-biter, try to abstain from that habit for 24 hours, resetting the clock every time you gnaw your nails before that time is up.

As important as it is to practice self-control, it is just as important to train yourself to hit pause. Every now and then, you’ve got to give your mental muscles a moment to recover.

The author learned firsthand that taking a break was the only way to keep up with a hectic schedule. Once, when at a celebrity retreat in Italy, she got so burnt out that during a face-to-face meeting with the musician and artist Pharrell Williams all she could think about was sleep!

Clearly, you don’t want to miss out on a once-in-a-lifetime opportunity due to sheer exhaustion. So how can you stay sharp?

The answer is meditation. This doesn’t mean you have to arise at daybreak or hire a guru. Meditation is flexible, and there are many different versions of it. So pick the practice that’s best for you. For the author, the suitable meditative practice is sitting on the ground, cross-legged, in front of a candle. With her eyes shut, she does some deep breathing while smiling. Finally, she whispers to herself whatever’s on her mind, and this process helps her unravel her thoughts and relax.

With plenty of practice, you’ll have a powerful mind in no time!