The weak woman’s GUIDE T O WILLPOWER
Findd it hardhd to stickk to your hhealthlh goals?l Us too! Smash them with these five no-fail techniques
1 START SMALL
Your willpower is like a muscle: you need to use it regularly for it to work effectively – but you also need to be gentle with yourself! Ninety per cent of health kicks fail because people try to change too many aspects of their life at once. Start by overhauling just one area, practise it until it becomes a habit, and then add another tweak to your routine. “It’s easier to achieve small changes and build from there,” says psychologist Dr Tim Sharp. “When people feel successful, they’re more likely to be motivated to do more.” Need help? Download the free Lifesum app – it encourages you to make small lifestyle changes, sending you daily reminders to stick to your goals and providing vital feedback as you progress.
2 DIDITCHT FACEBOOK
It might be wise to steer clear of Facebook if you’re looking to boost your willpower. Although research suggests that scrolling through your feed can raise your self-esteem, it can also reduce your motivation to excel at any tasks you try to get through afterwards, as your ego already feels satisfied. Not ideal! So save your scrolling and liking until after you’ve done that lunchtime workout you’ve been promising you’ll do.
3 EXERCIS EXERCISE IN THETHE SAM E SPOT EVERY DAY
You know that happy feeling g you get after a workout? Thatt natural high is caused by a surge in dopamine and serotonin ( your brain’sn’s happy hormones) – and the good newsws is it’s addictive. Studies have found d that if you exercise in the same place ce regularly, such as your local beach, , your brain begins to recognise it as your “happy place”. This meanss you’ll crave that workout high and will actually want to exercise without having to o force yourself into it.
4 BUYB A BOX SET
Believe it or not, a binge fest of reruns of your favourite TV show could help boost your willpower. New research has shown that tuning out to an episode of a show you’ve seen before is a great way to reboot your energy levels after a tiring day. The theory is that because you don’t need to focus on what’s going to happen next, you’ll feel rested, refreshed, and ready to hit the gym afterwards. Just remember to forgo the family pack of Doritos while you’re at it!
5 TRY ‘TEMPTATATIOION BUNDLING’
Coined by US professor Katy Milkman, “temptation bundling” is the theory heory that you’re more likely to do something you ou don’t want to do if you connect it to something ething you really enjoy. So, if you find it challengging challenging getting out of bed to hit thehe gym, for exammple, example, but you also really enjoy a latte and a banana bread at brekkie, the idea is to link the two twwo together. Make it a rule thatat you only get to enjoy your brekkie treats ts after a sweaty gym sesh, and you’re u’re 51 per cent more likely to gett that workout done. Worth a try! y!