Every year we see them. A new lean body fitness program, a revolutionary weight loss plan and the breakthrough supplement that will change our lives for the better.
If each offering is so great, why do we continuously need the upgrades?
Because there’s one big problem with all of them. They don’t come with willpower instructions.
Without willpower, we struggle to achieve our goals. That’s not an opinion either. It’s backed by research.
From: The Willpower Instinct
“According to the American Psychological Association, Americans name lack of willpower as the number-one reason they struggle to meet their goals.”
If a lack of willpower has kept you from meeting your goals, you’re not alone.
What’s the main reason? The answer may surprise you.
Too much stress.
“Stress is the enemy of willpower.”
Researchers found that willpower is a limited resource.
Limited Resource
Researchers discovered that willpower, or self-control, is like a muscle. When continually used, it gets tired. We only have so much before the energy is depleted.
“Dozens of studies by Baumeister’s laboratory and other research teams have supported the idea that willpower is a limited resource. Trying to control your temper, stick to a budget, or refuse seconds [at meal time] all tap the same source of strength. And because every act of willpower depletes willpower, using self-control can lead to losing control.”
That makes sense. Think about a time when you exercised a lot of willpower. Ever notice how when you use a lot of willpower early in your day you’ve got no self-control later?
It’s normal. Brain researchers found this to be true.
From: The Willpower Instinct
“Neuroscientists have found that with each use of willpower; the self-control system of the brain becomes less active. Just like a runner’s legs can give out, the brain seems to run out of the strength to keep going.”
So what can we do with such a limited resource? We can learn how to use willpower wisely by practicing methods that unlock more of it.
To help us learn the methods, we’ll call on Kelly McGonigal, Ph.D., an award-winning psychology instructor at Stanford University. In short, Dr. McGonigal is the guru of the “Science of Willpower.”
Here’s what she’s discovered to unlock more willpower.
First, begin small.
Method 1. Commit Small Consistent Acts
Forget about the big stuff. It’s the tiny victories of self-control in daily life that builds willpower.
From: The Willpower Instinct
“…studies have found that committing to any small, consistent act of self-control (improving your posture, squeezing a handgrip every day to exhaustion, cutting back on sweets, and keep track of your spending) can increase overall willpower.”
With this method, commit to one simple action and you’re on your way. Each successful small act builds on the previous one to fuel the willpower momentum. This momentum builds up your willpower reservoir to reach your goals.
Moving forward to a method where less is more.
Method 2. Take FIVE to Thrive
Stagnation zaps willpower. Sitting at a desk and staring at a screen for long periods of time not only strain your eyes, but drain your energy.
What’s the fix? Recharge the reservoir.
How? Get active for five minutes.
From: The Willpower Instinct
“Analysis of ten different studies found that the biggest mood-boosting, stress-busting effects came from five-minute doses of exercise, not hour long sessions. There’s a lot of potential good-in committing to just a five-minute walk around the block.”
If you’re tired, bored, or stressed, your willpower reservoir naturally drains. When this happens, motivation drops and willpower gets zapped.
To replenish your willpower reservoir, try any or all of these for up to 5 minutes – blood circulation is the goal:
1. At your desk – stand up and press your hands to the sky 25 times to get your heart rate up.
2. In your office – try wall push-ups, kneeling push-ups or regular push-ups
3. Away from your desk – jumping jacks
These exercises can be done anytime you need a willpower boost.
If committing to small consistent acts or taking five minutes just isn’t working out, maybe you’re overworked.
When that’s the case, it’s time to chill out.
Method 3. Get Your ZZZs
When willpower gets zapped from daily stress, sleep can be a savior. We know sleep is good for us, yet the current cultural norm promotes the saying “you snooze, you lose.” This popular myth comes with some alarming costs.
From: The Sleep Revolution
“According to a recent Gallop poll, 40% of all American adults are sleep deprived, clocking significantly less than the recommended minimum seven hours of sleep per night.”
What happens when we’re sleep deprived?
Our willpower drops to undermine our productivity.
From: The Sleep Revolution
“…our loss of sleep, despite the extra hours we put in at work, adds up to more than eleven days of lost productivity per year per worker, or about $2,280.”
What’s worse than lost productivity? Try zero willpower from depression.
From: University of Delaware psychologist Brad Wolgast
“When you find depression, even when you find anxiety, when you scratch the surface, 80 to 90 percent of the time you find a sleep problem as well.”
Problems related to a lack of quality sleep can be alleviated by the recommended 7 to 9 hours of sleep per night for most adults. A good night’s sleep is one of your biggest allies for productivity, mood regulation, and adding more willpower. Same goes for a little R & R.
Method 4. Relax & Restore
Studies show that taking time for relaxation every day can protect your health while also increasing your willpower.
The best type of R & R doesn’t include a TV, glass of wine or a huge meal. We’re aiming for what Harvard Medical School cardiologist Herbert Benson calls the “physiological relaxation response.” This is the kind of relaxation that boosts willpower.
What is it exactly?
It’s a state of true physical and mental rest.
What’s true rest mean?
Your heart rate and breathing slow down, your blood pressure drops, and your muscles release held tension. Your brain takes a break from planning the future or analyzing the past.
How do you trigger this mind-body relaxation response?
From: The Sleep Revolution
“Lie down on your back, and slightly elevate your legs with a pillow under the knees. Close your eyes and take a few deep breaths, allowing your belly to rise and fall. If you feel any tension in your body, you can intentionally squeeze or contract that muscle, then let go of the effort.
For example, if you notice tension in your hands and fingers, squeeze your hands into a fist then, relax them into open hands. If you notice tension in your forehead or jaw, scrunch up your eyes and face, then stretch your mouth wide open before relaxing the face completely. Stay here for five to ten minutes, enjoying the fact that there is nothing to do but breathe.”
This mind-body R & R method will help your body recover from the effects of chronic stress or heroic self-control, recovering your willpower in the process.
No R & R space available? Here’s an anytime anywhere method.
Method 5. Tap Into Your “I Want” Power
When willpower is low, we can find renewed strength by tapping into willpower’s energy core.
How? By connecting with our “I want” power.
What’s “I want” power?
It’s the force that allows us to reconnect with our most important life goals. The “I want” force provides fuel and focus, renewing self-control when willpower is needed most.
This method can be a bit challenging. It requires us to dig a little deeper to tap the wellspring of willpower, but its rewards are huge.
Try asking yourself some thought provoking questions and using your imagination to tap your “I want” power.
From: The Willpower Instinct
From: The Willpower Instinct
- How will you benefit from succeeding at this challenge? What is the payoff for you personally? Greater health, happiness, freedom, financial security, or success?
- Who else will benefit if you succeed at this challenge? Surely there are others who depend on you and are affected by your choices. How does your behavior influence your family, friends, coworkers, employees or employer, and community? How would your success help them?
- Imagine that this challenge will get easier for you over time if you are willing to do what is difficult now. Can you imagine what your life will be like, and how you will feel about yourself, as you make progress on this challenge? Is some discomfort now worth it if you know it is only a temporary part of your progress?
When it comes to willpower, research gives us a variety of options. Here’s a summary.
Wrap-Up
To tap into your willpower, research suggests 5 methods:
1. Commit to Small Consistent Acts – Tiny victories build willpower. Multiple victories fill the willpower reservoir.
2. Take Five to Thrive – 5 minute doses of blood-pumping exercise offsets the draining effects of willpower-zapping stress.
3. Get Your ZZZ’s – Sleep deprivation depletes willpower. Aim for a minimum of 7 hours per night.
4. Relax and Restore – Studies show that mind-body relaxation techniques can offset stress to increase your willpower.
5. Tap Into Your “I Want” Power – When down, ask yourself motivational questions. How will you personally benefit by taking on this challenge? (ie. daily exercise, eating better, etc.) Who else benefits by your effort? (your kids, family, co-workers, grandchildren, etc.). Imagine what your life will be like when you succeed.
Thanks for reading!
Spread the healthy message – share it with friends!
Dave
