January is a time of resolutions. By now, most people have made one or two…or 10! We make them with the best of intentions, relying on willpower to overcome past behaviors we don’t like and turn them into something positive. The problem is, willpower alone won’t help us stop eating so many sweets or get us to exercise daily.
What is Willpower?
Willpower is more than mind over matter. It is a complex biological and psychological response, which is also true of the stress response. While stress helps us deal with external pressures, willpower helps us deal with internal conflict. Health psychologist Kelly McGonigal calls it the “pause and plan” response vs. “fight or flight.” Willpower puts the body into a calmer state and sends signals to the prefrontal cortex of the brain, allowing us to make better decisions.
Why is Willpower Limited?
Willpower appears to be a limited resource. Numerous studies show that people who use it tend to run out at some point, which is why it is harder to resist that piece of chocolate in the evening vs. the day. Likewise, lack of sleep, less optimal nutrition, and stress levels play havoc with willpower. The biological state of stress and willpower are incompatible; they can’t exist at the same time. If we are in a state of constant stress, even low-level, it can be much harder to engage willpower.
What Can We Do Instead?
The real question is “what can we do in addition to willpower?” to help us be successful with resolutions. This requires a shift in mindset, from trying to do or not to something, to creating a habit. Habits allow us to move from intention (e.g., I should exercise more) to action (e.g., riding a stationary bike for 30 minutes, five days a week). A habit becomes second nature, like looking over your shoulder when you back up in the driveway. Here are a few tips for creating new habits:
Think Big. Because mindset drives behavior, it is important to get that mindset right first. Picture a healthier, more vibrant you at year end. How do you feel? What is your energy level? What do others notice about you? Then give it a label. Some examples from the Zing community are: Fresh, Not Frazzled; Pleasant and Present; Today for Tomorrow; Steady and Ready.
Execute Small. Once you have a theme in mind, choose one small behavior to change and focus here for at least 30 days. It might going for a 15 minute walk three days a week, but it could also be putting your gym shoes by the front door every day as a way to get started. Choose something you can be successful with, and build on it.
Get the Support of Others. There is power in other people, whether it is a small group or just one other person. Social control theory shows that people who are part of a community develop internalized obligations to their peer group which discourage poor health behaviors and reinforce good ones (Unberson, 1987).
Getting Started
If you’re not sure where to begin, begin with me! I started the Healthy Habits Network in 2020 to help people turn good intentions into consistent actions. You can learn more about the Healthy Habits Network here, or drop me an email: sally@myzinglife.com. (Take advantage of special pricing by joining in January.)