We all face challenges in our daily lives, and a lack of willpower can be a major stumbling block. If you’re looking to boost your willpower and finally achieve your goals, keep reading!
Another New Year has come and gone, and once again, many of us made resolutions with determination. Yet, a few weeks or months in, we often find ourselves slipping back into old habits.
ARE YOU WEAK-WILLED? DID YOU NOT TRY HARD ENOUGH?
Actually, it’s not about that at all. Don’t be too hard on yourself. The truth is, many people misunderstand how to build new habits. Old beliefs about habit formation are often incorrect and not very helpful.
Habits are actions that have become ingrained in our brain’s ganglia, part of our so-called muscle memory. Just like walking, which starts with conscious effort and becomes automatic over time, habits begin as thoughts and turn into reactions. These reactions are triggered by specific needs. For walking, it’s the need to move from one place to another.
Habits also need a cue, something that sets them off, and over time, these cues are linked to rewards that reinforce the habit. Understanding the connection between cues, habits, and rewards is key to developing new habits or changing old ones.
Developing an exercise habit is a skill, and science can help. Willpower alone isn’t enough, and there’s no magic number of repetitions to make it stick. Successful people in building exercise habits use cues or prompts that lead to automatic responses. Try different cues until you find what works for you.
Know that there will be challenges in sticking to your exercise routine. Developing a main cue is the first step, but it’s also good to have backup plans for tough days.
An exercise cue can be as simple as signing up for a class or putting on your sneakers first thing in the morning. The cue should be straightforward and easy to follow, leading you to your exercise routine. Think of additional cues to help you on difficult days, considering your common obstacles and how to overcome them.
ACCEPT THAT SETBACKS AND HARD DAYS WILL HAPPEN. PLAN FOR THEM.
There will be days when any excuse will suffice: it’s rainy, or you don’t feel like going out; it’s sunny, and you’d rather be outside. On these days, your pre-planned cues will be most useful.
Have enjoyable options for various weather conditions. If you need to skip a class because of great weather, make a rule to take a walk outside instead. If it’s raining and you’re a jogger, have an indoor activity you enjoy, like a Pilates or yoga class.
Setting rules like these can serve as cues and offer the flexibility you need for maintaining a healthy lifestyle, turning potential setbacks into opportunities.
Studies show that people are more likely to stick with exercise if they focus on the health benefits and how it makes them feel. This focus on rewards is crucial.
It’s also helpful to know your long-term goals and break them down into specific actions. For example, if your goal is to get fit, determine weekly actions like attending a yoga class, a dance class, and having three home practice sessions or walks.
Think of these smaller steps like breaking down a project into manageable tasks. This approach is used in many fields, from project management to crafts. It’s no different for fitness.
Focus on the rewards you’ll get from your chosen fitness activities. These rewards are not just physical but also mental and emotional.
Our brains respond to rewards, just like rats in maze studies. When a rat’s brain lights up upon receiving a reward like chocolate, over time, the same response happens at the cue (the sound of the maze door opening). Over time, the cue itself starts to feel rewarding, making the habit easier to maintain.
Once you understand and implement these steps, following the path to your goals becomes much easier. So, keep going!
Although the New Year has passed, your opportunity to achieve your goals is still alive. Improving your willpower has many rewards, particularly for your health:
– It helps with back issues, posture, functional fitness, balance, coordination, hip and back pain, and supports sports activities.
– Provides muscle strength and tone, increases bone density, makes everyday life easier, addresses imbalances, and promotes joint stability. Cardiovascular exercise benefits your heart!
– Supports back health, makes work and activities more comfortable, prevents injuries, relieves pain, promotes healing, and maintains joint health.
– Offers stress relief, promotes postural awareness, provides happiness from learning new things and challenges, fosters camaraderie in classes, and gives a sense of accomplishment. Mind-body exercises are also crucial for brain health as we age.
– Increases endurance, improves overall health, and boosts longevity.
SO SERIOUSLY, ARE YOU READY TO START IMPROVING YOUR WILLPOWER?
It’s time to boost your willpower and strive for your goals this year, working towards a happier, healthier you both mentally and physically.