Has the "honeymoon phase" ended in your pursuit for a healthy lifestyle? Most people hit this point about 6-8 weeks after setting a long-term goal for themselves. Whether your failure has come from snacking more between meals, indulging in a late-night snack, giving in to sugar cravings, or getting out of your routine, don't fret, all hope is not lost! Think back to when you first began this journey to a better physical quality of life-what motivated you to step away from the table? Or rise before the sun to workout? Or practice daily relaxation techniques? Most people usually state similar reasons: excitement for a change, focus on an end result, and willpower. These 3 reasons are all very closely related, in effect, and are what makes or breaks a person's lifestyle-changing goals.
Just as in physical exercising, to become stronger you lift more weights consistently, to improve your heart and lung capacity, you walk or jog. In essence, you have to actively challenge those parts of your body to see and feel improvements. In the same way, you have to actively practice using your mental muscles as well. Specifically speaking, use your willpower muscle daily or you will lose it! I advise clients to daily control one thing he or she isn't used to controlling. For example, control the amount of vegetables you eat at each meal by making a point to measure out the specific portions. As in learning a new skill, it may seem complicated and time-consuming at first, but over time you will gain confidence in flexing your "willpower muscle." And before long, you will be using it without thinking.
Being strong-willed only goes so far, though, setting yourself up for success is the other key component. Don't put off exercising until the end of the day, or for "when you have time." This is not setting yourself up for success, being successful involves planning ahead. Self-control is at its weakest when you are tired, hungry, stressed, or overwhelmed, therefore when given a choice, you will most likely make a bad one if you are not prepared. For example, make a commitment to exercise in the morning before you have any other distractions. Write down on your planner what type of exercise you will be doing and which days, tell your support system (family, friends) about your plans, set your clothes out the night before, and go do it-this eliminates the moment of weakness that could creep in.
Other ways to set you up for success include: setting reasonable and measurable short-term goals. Write these down for everyone to see and to help hold you accountable too. Next, don't let temporary failures set you back, get back on board as soon as you can. See these setbacks as a stepping stone, not a stumbling block. Take care of yourself. Remember you make bad choices that inhibit your goals when you are stressed, fatigued, and overwhelmed. Get enough sleep, eat lots of protein, fruits, and vegetables, and surround yourself with positive influences. Finally, focus on the blessings you have: such as a strong support system in family and friends, your spiritual health, determination, and focus. Make the most of the characteristics you already have to get you through.
Remember the more you convince yourself that you are in control and that you do have the power to overcome certain obstacles, the easier it is to keep moving forward to your goals. Remind yourself daily through self-suggestion or journaling of your desire to be healthier, or faster, or stronger, and fully believe in it. Your sub-conscious is very powerful in interpreting your thoughts, so consistently ingraining the images and beliefs of what you truly believe is important in avoiding failures. Daily exhausting your willpower muscle through practice is the only way it can grow stronger in you.
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