Not making your goals?
I often hear from my personal training clients that they lack willpower to do this, to not do that, etc. Personally I have my own struggles with willpower, so I can relate!
Frustration sets in quickly after failing again and again.
How often do you plan to do something and in the end it just does not happen or you fall off the wagon relatively quickly? Most of us can relate, because most of us have had our share of New Year’s Resolutions.
So why do we fail?
According to McGonigal (2013). Willpower is something we can run out of. We have a finite amount of it. But just like muscles willpower can be trained. She refers to the fact that people who set themselves small tasks where they have to exert willpower on a daily basis without necessary tackling their biggest issues, are able to do other things like, be more organized, exercise or eat healthier, although they did not specifically target it. Training their willpower on a small task enabled them to improve their actions in their overall life.
But I am so tired
Other factors play into willpower. High levels of stress and the lack of sleep change the way our brain works. The pre-frontal cortex does not engage anymore and we work on a more instinctive, basic level. Our willpower has gone by the wayside. Engaging and stress-processing activities like taking 5 min here and there for you, just you, no phone, no telephone, etc can help. Meditation, and mindfulness have also a positive influence on stress.
You cannot really replace sleep. Most of us need a minimum of 6.5-8.5 hours of sleep on a regular basis. Otherwise our stress hormones kicks in and willpower logs out.
Overuse
Another theory that McGonigal brings up that we are in a society that constantly stresses our need for willpower. By the end of the day we just used our share up and we dig in when we see chocolate, pizza, or we don’t go to the workout.
How to increase your willpower:
- Make sure you catch enough sleep
- Reduce stress
- Meditate
- Train that willpower muscle by setting small willpower challenges.
How to make the most of your willpower:
If you want to make the most of your willpower then do the most important things in your life when you have the most willpower. For most people that is earlier in the day. We all know, once you sit on that couch at home after a long day at work and stress, it (insert exercise, cook a healthy meal, etc.) is just not going to happen anymore.
Have an an awesome day,
Michael
Reference:
Kelly McGonigal (2013). The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. Avery Trade.
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