Struggling With Your Willpower? 3 Keys To Strengthen It
We’ve all been there before… Working towards behavior change, things are going well! And then… the craving hits. We want the instant gratification (our “Id” is SCREAMING). And thus, we give in. Maybe we’ll start back tomorrow? Yes, tomorrow is a new day! And the cycle doesn’t seem to stop.
When we think about willpower and finding ways to strengthen it, the typical research reveals:
Set A Clear Goal
Make A Specific Plan
Find Accountability Partner(s)
Avoid Triggers
Reward Your Success
So, what happens when we check off all of the above, and yet there’s still a struggle? It can feel frustrating and demoralizing.
Enter Three Keys To Add On To The Above to go above and beyond in strengthening your willpower.
Work On Negative Self-Talk
This takes time. In order to work on negative self-talk, you need to understand Positive Reappraisal. Check out my previous post here on positive reappraisal to learn more and discover some proactive ways to reduce your negative self-talk.
Increase Healthy Choices For Coping With Stress
Cutting out triggers isn’t enough. You also need to increase the healthy choices you have for coping with the stress that comes with making a change in lifestyle. Three of the top stress reducing behaviors involve: talking, walking, and relaxing.
So, ask yourself, “What Can I Add?” Maybe try a weekly yoga class, going to the library and picking a new book, or scheduling more phone calls with friends and family.
Go Public With Your Commitment
Having an accountability partner is wonderful. So is feeling supported by your inner circle. However, studies show that when people go public with a commitment, it strengthens their willpower immensely. This could mean posting about it to facebook, instagram, or sending out a mass text. The more people you involve and engage in your change journey, the more meaning you will find in following through.
As you continue your behavior change journey, remember that self-compassion lies at the center. Change takes time. Be patient with yourself. Be kind to yourself. And keep in mind the vision of your future self you are working towards.