Hey there! Welcome to today’s day – a day full of potential and new beginnings. If you are here, it is because you would surely like to achieve some goals, and dreams, or embrace healthy changes, right? To do that, we need to pay attention to the key ingredient for making them a reality: willpower.
It’s common to rely heavily on willpower to make changes, however, we tend to overlook the importance of how we apply this powerful tool. It’s more than sheer determination; it’s about understanding and skillfully managing this incredible mental resource.
Willpower: Your Mental Muscle
1. The Stress Test
Have you ever noticed how stress can sideline your willpower? When we’re stressed, our brain tends to return to familiar habits – they’re our comfort zone.
Take, for example, the challenge of quitting smoking while managing a stressful job. This situation really puts your willpower to the test! The pressure from work may increase the urge to reach for a cigarette, a known stress reliever in the past, even as you consciously strive to quit. It’s not just about lacking self-control; it’s about how stress rewires our priorities and decision-making processes.
Therefore, understanding the interplay between stress and willpower is crucial. By recognizing the moments when stress influences our choices, we can create a pause, a momentary break allowing us to choose a response more aligned with our long-term well-being.
What to do?
The old known to manage your stress: exercise, eat healthy, take care of your sleep quality and embrace practices that nurture your mind and heart – yes, the very well-known mindfulness.
2. The Sugar Temptation
Did you know that using willpower actually burns glucose in your brain? However, reaching for a candy bar isn’t the best solution, especially if you’re conscious of your sugar intake.
A better strategy? Lift your spirits! Positive emotions – distinct from mere positive thinking – can be a fantastic way to replenish your willpower.
What to do?
Engage in activities that bring joy and satisfaction. Whether it’s walking in nature, a few minutes of laughter with friends, or immersing yourself in a hobby you love, these actions can boost your mood and re-energize your willpower without the sugar crash.
3. Believe in Your Willpower
This is crucial. If you believe your willpower is boundless, it becomes stronger! Studies have shown that those who view their willpower as a renewable resource are more likely to accomplish their goals and enjoy life more. Your mindset plays a significant role!
What to do?
What about embracing the belief that your willpower is an expandable capacity that grows with use? This positive reinforcement not only boosts your resilience but also empowers you to face challenges with confidence.
4. One Step at a Time
When making changes, introduce them gradually. Rushing can overwhelm your willpower reserves. A gradual approach not only wins the race but also ensures your willpower stays intact.
What to do?
Set small, manageable goals and celebrate each milestone. This method reduces the “intimidation factor” of big changes and allows your willpower to adjust and strengthen over time. Remember, it’s about progress, not perfection. Each small step is a victory in building a stronger, more resilient willpower.
Did You Know?
Cognitive Dissonance and Willpower: Ever been caught between what you know is right and what you feel like doing? That’s cognitive dissonance. Each time you choose the right action over an impulse, you’re not just exercising self-control; you’re building self-confidence and independence. Plus, your willpower becomes stronger and more flexible with each of these triumphs.
As we embrace this day with the intention of self-improvement, let’s redefine our resolutions by adopting a new outlook on willpower.
Remember, it’s not the quantity of willpower at our disposal that matters most; it’s how we choose to apply it in our daily lives.
Cheers to a powerful willpower!
Do you want to know more?
- Posner MI, Rothbart MK. (2012). Willpower and Brain Networks. ISSBD Bull. 2012;2012(1):7-10.
- Bernecker K, Job V.(2015). Beliefs about willpower moderate the effect of previous day demands on next day’s expectations and effective goal striving. Front Psychol. 2015 Oct 14;6:1496.
- Fujita, K., Orvell, A., & Kross, E. (2020). Smarter, Not Harder: A Toolbox Approach to Enhancing Self-Control. Policy Insights from the Behavioral and Brain Sciences, 7(2), 149-156.
Need a Helping Hand?
If you’re looking for personalized support using evidence-based strategies to help you achieve your resolutions, I’m here, to help.
Reach out to me and together let’s boost your willpower
Olga-Lucía from EQness