Probably one of the most frustrating things about being a trainer is seeing a client, who you know has the potential to change their life, sabotage their own efforts. They may be killing it in the workouts, but when it comes to nutrition and resisting temptation, they are like a kid in a candy store. We know that if they just had more willpower in those situations, then they’d be able to make wise choices that align with their goals. So, what’s the problem?
Let’s take a moment first to examine what willpower is exactly, and then we’ll talk about how to increase it!
What is will-power? Simply put, it involves putting off what you want in the moment in order to achieve a long-term goal. It is our resolve or self control and may involve a number of different cognitive and behavioural characteristics.
- It involves resisting urges. It’s the ability to delay gratification, resisting short-term temptations to meet long-term goals.
- It is the ability to employ a “cool” cognitive system of behaviour rather than a “hot” emotional system.
- It is the capacity to override an unwanted feeling, thought, urge.
- It is the ability to employ different strategies to maintain control.
- It is a limited resource that is capable of being depleted. Once you resist one lure, it is very difficult to resist the next.
If that’s what willpower is, why is it so difficult to stick with? Willpower researcher Roy Baumeister says that willpower isn’t the only thing responsible for reaching your goals though! One can’t say, “I had no willpower and that’s why I ate the cheesecake and stopped exercising and gained weight!” There are in fact three necessary components for achieving objectives:
- First, he says, you need to establish the motivation for change and set a clear goal. This cannot be understated! See Darren Hardy’s book, The Compound Effect . The “WHY” is most import here. Help your clients determine their guttural reason for change.
- Second, you need to monitor your behavior toward that goal. Studies have shown that self-monitoring is the cornerstone of the behavioral treatment of obesity.
- The third component is willpower.
(Willpower researcher Roy Baumeister, PhD)
So let’s say that your client has established her motivation for change and set a clear goal. Perhaps her motivation is that she does not want to end up like her aging and frail parent, who can no longer leave the bedroom. Your client’s goal is to strengthen her body through consistent exercise and lose 30 pounds so that her joints don’t ache. She shows up every week on time and is diligent with the exercise. She keeps a daily food log and you as the trainer check it consistently and give appropriate feedback. Some days are better than others but by and large, you can see how she is sabotaging her efforts with her lack of self control.
Sound like a familiar scenario?
Here’s the good news: There are ways that you can help your client improve their self-control! However, this is not an overnight fix, but one that we need to continuously bring attention to.
8 Ways to Boost Willpower:
- Think about willpower as a reservoir. If you drain the reservoir using it on less important things, there is a greater likelihood the pool will be dry when you really need it for something important. Use your willpower, but apply your available resources carefully and thoughtfully.
- Distraction – when facing temptation try to find some form of distraction. Get your mind off the thing that is distracting you so that you can keep focused on your long term goal. Think about something else.
- Work it like a muscle. The more often your train it, the stronger it will become. Willpower gets stronger when you use it. Regularly exerting self-control may improve will-power strength. – Like muscular training does.
- Don’t keep yourself in a constant state of will-power depletion. Give yourself a break just like you would rest your muscles from training.
- Imagine – Imagination can blunt the cravings that erode your self-control. Imagine delayed gratification – you can have chocolate, but have it later.
- Build good habits – Every time you respond to cortisol surges through unhealthy means, you strengthen those habits. This virtually guarantees that under times of stress, you will fall back on these habits. For an example, if your client is stressed at work because of a deadline and then immediately consumes a bottle of wine after work to deal with the stress, the habit of using wine to deal with stressful feelings is now strengthened.
- Implementation Intention – have a plan in place. Use if-then technique. If someone offers me a drink at the party, then I will ask for a soda and lime. Having a plan may allow you to make a decision in the moment without having to draw on willpower!
- High motivation might help overcome weakened willpower. For example, being paid for your efforts, or your efforts result in helping someone else.
As I said, this concept needs to be visited often, especially if your client has had a lifetime of struggling with willpower. Try one of the techniques to start with, and then move to another if that’s not working. As the trainer, you will want to show empathy and understanding if they try and do not succeed. Remember, with each moment that they are able to implement self-control, their muscle is strengthened for the next time.
For more articles and videos on health and fitness, please visit my website at www.movedaily.ca
