Improving your health often requires change. For many, this change begins with setting goals aimed at resisting temptation. Instead of feeling defeated and thinking that you don't have the willpower to resist, read on for some tips to strengthen your willpower.
“You fuel your capacity to meet your goals by drawing on your supply of willpower, much like a gas tank,” says Ricca Callis, a wellness coach at the LifeFit Wellness Center. "If you think of willpower as a limited resource capable of being depleted, then it stands to reason that you can also replenish, or build upon your willpower tank too."
1. Build on your strengths.
Willpower can build on itself. In fact, using willpower in one part of your life can help boost it in others. One example is a study that found smokers who avoided sweets for two weeks were more successful at quitting smoking than those who performed tasks that didn’t require self-control.
Daily activities such as exercise and food-logging both strengthen your capacity for self-control and willpower. Choose a daily activity that requires you to practice self-discipline in order to meet your goal. Then think about your strongest attributes. How can you use your innate strengths to help you meet your goal? If you build on your own strengths, over time, resisting unhealthy impulses and all subsequent tasks will become easier.
With what healthy behavior can you start?
2. Find your motivation.
One study found that people were able to exercise more self-control if they knew that their efforts would benefit others or earn money.
For long-term success, focus on goals that are meaningful to you and foster a sense of enjoyment for the task at hand. Research shows that participants who boost their own intrinsic motivation eat healthier and are more successful at maintaining their weight loss.
It’s the promise of reward, whether external or internal, which will motivate you to act. What makes you want to get healthier? How can you make your healthy habits more enjoyable?
3. Prepare for temptation.
We often attribute our failure to resist temptation to an empty willpower tank. But if we know our tanks are low, we can start to minimize choices and decisions so we’re less likely to deplete our willpower.
If you’re heading to a party and trying to avoid alcohol, for example, bring your own non-alcoholic drink, like sparkling water. If you’re eating out at a restaurant, try looking up the menu ahead of time in order to pre-plan your meal. Don’t be afraid to ask the server for healthier modifications. By preparing or making decisions ahead of time, the pressure of the moment won't overtake our good intentions.
4. Set appropriate goals.
Setting the right goals will help you create realistic and achievable expectations. Small, behavior-based (not outcome-based), approach-based (not avoid-based) help you stay committed and avoid frustration.
Research shows that small, habitual changes, implemented one at a time, have the highest success rate. Focus on one habit, one week at a time. For example, instead of trying to completely change your entire diet, focus on one aspect of your nutrition. If desserts are your biggest weakness, you may want to set a goal to eat a bowl of fruit after dinner. This goal focuses your behavior on actions you can do, instead of only focusing on the things you can’t.
5. Reframe the situation.
The next time you feel you’ve exhausted your tank of willpower, ask yourself how you can reframe what willpower means to you. For example, if you’re having trouble making it to spin class, tell yourself that every time you work on a challenging task, you become more capable of succeeding elsewhere. What successes have you already achieved and how can those provide you fuel to meet your goals?
Need more help with achieving your health goals?
Your first ally is your primary care provider. Beaufort Memorial has several other resources including personal training with a wellness coach and nutrition counseling with one of our registered dietitians.