Many of my clients claim one of the reasons they are where they are fitness-wise (a few pounds overweight, lacking muscle, “slow” in their times) is because they don’t have enough willpower or self-control to resist certain things (sweets, sleeping in).
In fact, I have had clients, friends, and family members say to me, “I wish I had your willpower”, or, “Wow, you have incredible self-control.”
But really, it’s not about willpower or self-control. It’s about making healthy habits that are exactly that: habits. So, when faced with cupcakes in the breakroom, or sleeping in an extra bit when you have a workout scheduled and are feeling fine, you don’t think twice: you eat your healthier snack and you get up and get sweaty.
Why don’t willpower and self-control work?
Because you’re only given so much in a day. Sure, you might wake up feeling like every single thing you put in your mouth today will be healthy. Or, you’re definitely going to get your workout in after work no matter what. Then the day happens. A coworker ticked you off, a project missed the deadline, you got a flat tire. Your self-control diminishes as the day goes on. And if you didn’t sleep well, well then you start out with even less.
What should you do instead of relying on willpower/self-control?
1. Define your goals. Decide what it is you want and what your motivation is.
2. List situations you’re relying on willpower/self-control for that set you back from achieving those goals when you can’t “resist”.
3. Brainstorm a few healthier, more-in-line-with-your-goals options you can do when you’re faced with a willpower/self-control event.
4. Track when these willpower/self-control events occurred and what you did instead. That way you can look back and see where you were successful and where you still need more work.
I would suggest tracking your emotional state and how you felt physically both before and after these times. Your emotions play a huge part in willpower/self-control and your physical feelings will help you focus on why you want to create this habit (i.e. I ate the cupcake and now feel sluggish. I skipped my workout and didn’t have enough energy to get through the day).
At minimum, track for 2-4 weeks before moving to step 5. It takes time to build a habit! Use this printable for a quick and easy way to track. I recommend using a new one each day.
5. Re-evaluate your brainstormed options (from step 3). If you find from your tracking that those options aren’t working out for you or are not sustainable or realistic, then change them! Find other alternatives and give those a try. There is nothing wrong with trial and error to find exactly what works for you personally to reach your goals.
If you would like someone to help you navigate through these steps, please feel free to shoot me an email (wreckingroutine@gmail.com). I would love to work with you!
RQ: What willpower/self-control event do you need to turn into a healthy habit?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
It took a long time of willpower and self-control to get to where I am right now where it doesn’t take hardly any. I reminded myself of my goals and how good I felt when I ate well.
Yes! It takes willpower and self-control in the beginning, but as long as you’re focused on your goals, then they should become habits in time.
I think little challenges are the key to changing/refreshing my habits. A one month challenge always restarts my habits and reminds me why I live the lifestyle I do. Besides once you start something (like kick sugar) you end up not missing the other stuff, or even being grossed out by it (soda just disgusts me now).
Yes! Little changes are huge! It’s hard for some of my clients to accept and do that, instead of everything all at once, but really if focus on one small thing at a time, you will be much more successful.