Increasing Your Willpower

Is there a goal you've set or a change that you'd like to make that you just can't seem to make yourself do? Whether it's losing weight, quitting smoking or even just making more time for your family, we all have challenges overcoming what we want to do in the short term for what we know will be good for us in the long term. Here are a few tips gleaned from Kelly McGonigal's book The Willpower Instinct on how to increase your own willpower and do the things you always find yourself wishing you could do.

Track the choices you make related to your challenge.
Before you start tackling your goal head-on, go about your week like you normally would and be conscious of what choices you make throughout the day. What derails you when you're about to do something you need to do? Are you stressed, hungry or tired? Do you get a sense of comfort and security when you spend an extra hour at work? When you constantly check Facebook, are you even aware that you're doing it before you find yourself commenting on a status? Being aware of what motivates you lets you know what's preventing your success. You may be surprised by what you discover!

Willpower is finite.
Just like any muscle in your body, your brain can handle only so much resistance before it finally gives out. This includes minor daily tasks, like remembering a phone number. Don't ask your brain to run a marathon right away. Anything worth doing takes time, so if you're struggling just remember to keep trying. Don't overburden yourself with too much too fast, and don't beat yourself up if you don't get it right. Try to remove any obstacles that make it more difficult for you to reach your goal daily, and use the following techniques to boost your willpower over time. Remember too that many stressors can drain your willpower throughout the day, so be aware that if you've had a rough day at work you'll be more likely to slip up.

Meditate at least 5 minutes daily.
Research shows that daily meditation, even in short increments, can boost your attention, focus, stress management, impulse control and self-awareness. Effects can be seen immediately, but the best part is the more regularly you meditate, the more adept you are with all of these skills.


Slow your breathing down and take deep breaths.
Just twenty minutes daily of being conscious of your breath, and even just taking a few deep breaths before a big challenge for one to two minutes greatly increases your willpower reserve. Try to take 10 to 15 seconds for each breath.

Get a full night of sleep.
Being tired drains your brain of energy too, not just your body. When your brain isn't functioning at its best, it's difficult to balance tough decisions. Do yourself a favor and make sure you get the 8 hours you need. You'll work more efficiently in the long run than if you stay up late and work an extra hour.

Exercise at least 5 minutes daily.
That's all it takes to boost your mood and your resistance to temptation!

Relax your muscles.
When your body is relaxed, you recover some of your willpower. Unfortunately, watching TV doesn't count. Lay on your back with your knees bent in a quiet place. Tense up your muscles and then release them to feel full relaxation. You may be scowling, slouching, or clenching your fists and not even realize it.

Hopefully you'll find these tips helpful as you set out to reach your goals. Start small and dream big! And until next time, keep it clean!