The
Battle of Willpower
It is the
last week of January and already New Year’s Resolutions have faded, frustrated
us, and even been forgotten. Willpower is the ability to resist short-term
temptations in order to meet long-term goals.
The ability to control yourself.
It is the strong determination that allows you to do something
difficult. It takes tremendous willpower to conquer our
goals and change habits. You may have
heard experts say it takes 21 or 28 days to break a habit. There is minimal research data to support
that statement, making it just an opinion.
Habits are learned patterns of behavior that get deeply ingrained
through repetition and reward. Let’s say
you decide to stop snacking after dinner.
The first night is sooo hard, and the second pretty uncomfortable. Your logical mind tells you that you are not
hungry. But your emotional urge to snack
is quite strong. It sure takes a lot of
willpower to say no. “It takes a lot of
mental energy in the form of self-control to resist the strong emotional
urge. The good news is that just like your physical
muscles, you can build up your willpower “muscles” through repetitive
practice. Muscles get fatigued with use,
but when they recover they are stronger, so you can do more work with less
effort. The more you practice
self-control, the less mental effort it takes over time.” (Healthy Living Made Simple, Pauline
Wallin, Ph.D.)
When it
comes to issues with weight and getting healthy many of us struggle with willpower.
January 1st started a 21 day sugar fast
in my house after the crazy out-of-control holiday indulgent eating. Surprisingly enough my teenage daughter
decided to say goodbye to sugar for a while hoping to decrease acne and be
healthier too. She suffered from acne the last couple years and after many
visits to the dermatologist and medication, her skin cleared 100%. She noticed a break out during the holidays
and realized the doctors were right when they say junky carbs, sugar, and
non-organic milk are a major culprit. So, day 1 was a little rough for her, but I
encouraged her to stick it out. Do you
think a 14 year old girl lasted the full 21 days? Well, almost.
She pressed on for 14 days and sure enough her face did clear up. She was tempted in every way. Her teacher bought donuts to class for a celebration
and she decided to take a bite out of a chocolate glazed, and later that day she
told me, “I took a little bite, and I didn’t even want it.” She now has just cut back and is not having
sugar every single day. That is an
improvement and a step toward forming a better habit. Millions of people change their habits over
time, and it’s not always the first try.
But it is definitely possible!
Easier said
than done; I know. But here are some
tips if you are serious for change.
1. Avoid complaining and stating “it is hard;
what is the point?”
2. When you are feeling the discomfort, tell
yourself I am getting stronger. The
uncomfortable feeling is a sign that you are making progress.
3. Distract
yourself for 15 minutes. Call a close
friend or take a walk!
4. Don’t
focus at the big picture. Take small
baby steps. One day at a time.
5. Forgive
your slipups and realize you are not where you started.
Change is challenge and keeping a balanced mindset is
key. Just like my daughter still has her
special treats here and there, she no longer has them every day. When you see results, you get motivated. I love how Chris Powell, TV Fitness celebrity
Trainer puts it, ”Integrity is your ability to keep your word. When we make a promise to ourselves, the most
valuable thing in the world is on the line, and that’s our dignity. Dignity is pride and confidence and
self-esteem. Never give up on your own
integrity, and never make overblown promises to yourself that you can’t keep.”
It doesn’t
have to be January 1st to set a goal, so what if you’ve messed up.
We all do! What matters is that you
admit you are worth it and go for it once again.
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