Will-power by definition is to exert control or restrain impulses. That makes it sound so easy, yet it’s elusive to many of us trying to get control of our health. That may include things such as losing weight, avoiding alcohol, making choices that correct health conditions or getting that workout done.
Why is it so hard and how can we move from no-power to will-power?
While the choices we make may feel physiological, most* of the time they are controlled by our brain and well within our control. Therefore, if we approach this like we do any other task, we can be successful in changing the behavior. It takes some work but it is totally possible.
Here are a few steps to get started:
· Set your goal: your goal should be achievable in a reasonable amount of time and specific enough to take action (ex: rather than “I will lose 10 pounds” the goal could be “I will eliminate sugar for 30 days in an attempt to lose weight”. Stay way from something lofty – remember the old saying “slow and steady wins the race”?!
· Set your action(s): Using the above example, what are your go-to snacks that contain sugar? What can you replace them with that is a healthier choice? What is your weakest time of day? Have a plan! What is your criteria for cutting out sugar (baked goods, sweetener, dried fruit, etc)
· Set the time in which you would like to achieve this goal: You want to make the timing long enough to see results, but sustainable so you do not feel that you failed at the goal. The example of 30 days is typically long enough to see a change and also adopt the new behavior, while not so long that you give up.
· Avoid temptation: When you are able to, look ahead to problem circumstances and do what you can to place boundaries which help you stick to your goal. Some examples… If you are headed to a party, bring your healthy entrée to enjoy. If you have a full day, get up early for a workout or use that as your rest day instead of the scheduled one. Do not buy the products that tempt you (if they are not in your pantry, you cannot eat them!).
· Celebrate your success: Each day that you stick to your action plan to achieve this goal, celebrate this in some way (no, not with a donut!) such as keep a log and put a star on each day you accomplish what you set out to do.
· Do not stop because you have a ‘no star’ day: Having a day where you fall back into old habits is only a fail if you stay there. If you get right back on your schedule and keep to the plan, you can use that day to help keep you motivated (ex. How did you feel? Did you dislike the feeling of straying from your goal? Did the sugar make you feel lethargic?
· Find an accountability partner: Having someone you trust to help you keep to your plan is super helpful towards success. Tell them your goals and how they can help. A daily check in text? Maybe they do this along with you. Or, post your successes for friends to support you.
We’ve got this! Rewire your thoughts to accomplish your goal. Try this for each area for which you want to maintain tighter control of the outcomes, you’ll be one step closer to harnessing your willpower. You can accomplish anything you set your mind to!
In good health,
Jackie
*The exceptions would be examples such as addition to alcohol which may extend beyond our emotional/decision control