We all struggle with certain parts of our daily lives, and one key reason is our lack of willpower. If you’re looking for tips to boost your willpower and finally reach your goals, keep reading!
Another New Year has passed, and with it, more resolutions were made with great determination. But, as always, a few weeks or months into the year, old habits have crept back in.
Don’t think you’re weak-willed or didn’t try hard enough. Most people misunderstand how to build new habits. The traditional advice doesn’t help much. Habits are actions that bypass our conscious thought and get stored in the brain’s nerves—becoming what we call muscle memory. Like walking, habits start with conscious thoughts but eventually become automatic reactions.
To form a habit, you need a cue to trigger it, and a reward to reinforce it over time. Knowing the link between cues, habits, and rewards can help you create new habits or change old ones.
Consider exercise. Building an exercise habit isn’t about sheer willpower or a set number of repetitions. People who successfully adopt a healthy exercise routine develop a cue or prompt that leads to an automatic response. You might need to try several cues to find what works best for you.
Understand that you’ll face challenges, but creating a main cue is the first step. Have backup ideas for tough days. For example, simply signing up for a class or putting on your sneakers first thing can be powerful cues. Make these cues easy to follow—know your usual obstacles and plan around them.
Expect setbacks and hard days. Plan for them. For instance, if the weather’s nice and you don’t feel like going to class, commit to taking a walk outside. If it’s raining and you can’t jog, have an indoor activity ready, like a Pilates or yoga class. Rules like these can serve as cues, offering flexibility while keeping you on track.
People stick with exercise when they focus on the health benefits and how it makes them feel—these are rewards. Long-term goals and action steps are crucial for improving willpower. Break down big goals into weekly actions, like attending specific classes or practicing at home.
When heading to your fitness activity, think about the rewards you’ll gain. They go beyond physical benefits. They can include improved health, stress relief, and a sense of accomplishment. Even small rewards, like checking off tasks on a list, can provide motivation.
Focusing on rewards is key to enhancing willpower. The brain lights up in response to expected rewards, making habitual actions easier and more enjoyable. There’s no set number of repetitions to form a habit, but understanding the steps makes the process much smoother.
New Year may have passed, but your goals are still within reach. Reaping the rewards of improved willpower includes better overall health, muscle strength, injury prevention, stress relief, and a greater sense of accomplishment and happiness.
Ready to start boosting your willpower? Don’t wait any longer—start working towards a happier, healthier you today!
