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The Ultimate Trick for Starting a Healthy Habit Without Willpower

The Ultimate Trick for Starting a Healthy Habit Without Willpower

As you probably know, we all have a limited supply of willpower available to us – unfortunately, there seems to be an unlimited number of decisions to make each day. What should I eat for lunch? Should I go to bed now, or binge watch the rest of Supernatural? Should I work on my project or scroll through Facebook? And on and on…

How can we stop this avalanche of decisions from crushing us and conserve our existing willpower at the same time? Easy- pre-make some choices using implementation intentions.

What are implementation intentions?

Implementation intentions are simple instructions you write for yourself on what to do in a given situation. They are backed by tons of studies, including a few that show that their use leads to a more than 2X success rate!

They are usually written in an “If/Then” (or “When ____ happens/I will ____”) format, as in “If I want to sit down and watch TV when I get home in the evening, then I will wait 10 minutes before I do”. Then, you just read your intention at a strategic time (in the previous example, right before you leave work to go home would be a good time).

While you can use implementation intentions for specific, one-time events (“if I make a toast at the wedding, then I’ll make no mention of that wild trip to Vegas the groom and I went on”), they work extremely well for establishing healthy habits.

You can also strengthen an implementation intention by creating a second, interrelated one (see the alarm clock example below).

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Waiting for 10 minutes between impulse (I want to watch TV) and gratification (Yay! I’m watching TV!) is a great way to increase the size of your willpower reservoir.

Implementation intentions are similar to affirmations, but only superficially. For example, affirmations are usually visionary in nature providing direction. However, they also usually have no concrete plan in place for making it happen. Implementation intentions are more tactical and should be very specific and clear with what you should do when a situation arises. Personally, I use both: affirmations for the goal and direction, and implementation intentions for the specific methods and strategies.

Converting your goals into implementation intentions

The method for turning a regular goal into a much more effective implementation intention is very simple. Just figure out some concrete way you can work towards or achieve your goal and when and where you can do it. Here’s an example:

Goal: Exercise at least twice a week.

So, let’s say you have a gym membership and know you will have time in the evening on Mondays and Wednesdays to work out. In that case, you could structure your implementation intention like this: “If it is Monday or Wednesday at 8 p.m., then I will go to the gym and exercise for at least 20 minutes”.

Implementation Intentions in Action

Here’re a few examples of how you can use implementation intentions to achieve or work towards several common goals. Each includes the if/then statement to write and when to read the statement each day. Feel free to use these yourself, just modify it as necessary to fit your unique situation.

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Eating less

If/Then statement: “When I want to eat something, I will first put it on a plate and take a picture of it”.

When to read: First thing in the morning or before your first meal or snack.

This establishes the habit of taking note of everything you eat. Even if you never share your pics with anyone or look at them yourself, this practice has been shown to decrease the amount you consume and improve the quality of what you do eat. Present state awareness is a powerful thing.

Get up the first time your alarm clock sounds

If/Then statement: “If my alarm clock goes off in the morning, then I immediately get out of bed!” plus the related “If I want to hit the snooze button, then I will get out of bed immediately anyway!”

When to read: In the late evening or right before you go to sleep at night.

I use these on a daily basis myself. Since I started, I have yet to fail at getting up on time!

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Meditation

If/Then statement: “When I wake up each morning, I will sit still and meditate for at least five minutes”.

When to read: In the late evening or right before you go to sleep at night.

Meditation is one of those things that everyone knows is good for them, but few people stick to it over the long term. A lot of people might find it difficult to meditate even with implementation intentions. In that case, I would suggest looking into binaural beats, a type of sound that is proven (by numerous studies) to modify your brainwaves in a way that supports meditation.

Exercise

If/Then statement: “When I arrive at work in the morning, I will take the stairs instead of the elevator.”

When to read: In the morning before work.

Of course, this one only applies if you work in an office building (and not on the first floor). If you work too high up to feasibly take the stairs all the way up, get off several floors below yours and hoof it the rest of the way.

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These are just a few examples. Implementation intentions can be used for pretty much anything where you can specify a when, where and how. Just make sure that any implementation intentions you make are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. The ones you really want to focus on here are specific and achievable. The rest of them usually fall into place by themselves due to the nature of implementation intentions.

Finally, a word of caution: if you suffer from socially prescribed perfectionism (you believe others have unrealistically high expectations for you), implementation intentions might not be good for you. A recent study found that this tool had a significant negative psychological impact on people in this group.

For everyone else, though, implementation intentions have been shown to increase goal attainment very significantly.

So, write your first implementation intention now, and save your willpower for the difficult, unexpected decisions that life throws at you! As Mahatma Gandhi said, “Strength does not come from physical capacity. It comes from an indomitable will”.

Featured photo credit: www.strengthoverego.com via strengthoverego.com

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Last Updated on March 15, 2019

How to Be a Leader Who Is Inspiring and Influential

How to Be a Leader Who Is Inspiring and Influential

When I began managing people 15 years ago, I thought having a fancy title was synonymous with influence. Over time, I learned that power is conferred based on likeability, authenticity, courage, relationships and consistent behavior. When leaders cultivate these attributes, they earn power, which really means influence.

Understanding influence is essential to professional growth, and companies rise and fall based on the quality of their leadership.

In this article, we will look into the essentials of effective leadership and how to be a leader who is inspiring and influential.

What Makes a Leader Fail?

A host of factors influence a leader’s ability to succeed. To the extent that leaders fail to outline a compelling vision and strategy, they risk losing the trust and confidence of their teams. Employees want to know where a company is going and the strategy for how they will get there. Having this information enables employees to feel safe, and it allows them to see mistakes as part of the learning journey versus as fatal occurrences.

If employees and customers do not believe a company’s leadership is authentic and inspiring, they may disengage, or they may be less inclined to offer constructive criticism that can help a company innovate or help a leader improve.

And it is not just the leadership at the top that matters. Middle managers play a distinct role in guiding teams. Depending on the company’s size, employees may have more access to mid-level managers than they do members of the C-suite, meaning their supervisors and managers have greater influence on the employee and the customer experience.

What Is Effective Leadership?

Effective leadership is inspiring, and it is influential. Cultivating inspiring and influential leaders requires building relationships across the company.

Leaders must be connected to both the teams they lead as well as to their own colleagues and managers. This is key as titles do not make a person a leader, nor do they automatically confer influence. These are earned through trusting relationships. This explains why some leaders can get more out of their teams than others and why some leaders experience soaring profits and engagement while others sizzle out.

Eric Garton said in an April 25, 2017, Harvard Business Review article:[1]

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“… inspiring leaders are those who use their unique combination of strengths to motivate individuals and teams to take on bold missions – and hold them accountable for results. And they unlock higher performance through empowerment, not command and control.”

How to Be an Inspiring and Influential Leader

To be an inspiring and influential leader requires:

1. Courage

The late poet Maya Angelou once said,

“Courage is the most important of all the virtues, because without courage you can’t practice any other virtue consistently. You can practice any virtue erratically, but nothing consistently without courage.”

Courage is required in the workplace when implementing new strategies, especially when they go against professional norms.

For instance, I heard Lisa TerKeurst, bestselling author and founder of Proverbs 31 Ministries, explain her decision to move away from her company’s magazine. While the organization had long had a magazine, she saw a future where it didn’t exist.

In order to make the switch, she risked angering her team members and customers. She took a chance, and what started out as a monthly newsletter, has grown into a multi-dimensional organization boasting half a million followers. Had Lisa not found the courage to change the direction of her organization, they undoubtedly would not have been able to experience such exponential growth.

It also takes courage to give and receive feedback. When leaders see employees who are not living into the company’s mission or who are engaging in behavior that may undermine their long-term success, one must risk temporary angst and speak candidly with the colleague in question.

Similarly, it takes courage to hear constructive criticism and try to change. In business, as in life, courage is necessary for being an inspiring and influential leader.

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2. A Commitment to Face Your Internal Demons.

If you feel great about yourself, enter a leadership position. You are likely to be triggered in ways you didn’t think possible. You are also likely to receive feedback that may leave you second-guessing yourself and your leadership skills.

The truth about leading others is that you get to a point where you realize that it is difficult to take people to places where you yourself haven’t gone.

To be an influential and inspiring leader, you have to face your own demons and vow to continually improve. Influential leaders take their personal evolution serious, and they invest in coaching, therapy and mindfulness to ensure that their personal struggles do not overshadow their professional development.

3. A Willingness to Accept Feedback

Inspiring and influential leaders are not afraid to accept feedback. In fact, they actively solicit it. They understand that everyone in their life has a lesson to teach them, and they are willing to accept it.

Inspirational leaders understand that feedback is neither good nor bad but rather an offering that is critical to growth. Even when it hurts or is an affront to the ego, influential leaders understand that feedback is critical to their ability to lead.

4. Likability

Some people will argue that leaders need not worry about being liked but should instead focus on being respected. I disagree. Both are important.

When team members like their boss and believe their boss likes them, they are more likely to go the extra mile to fulfill departmental or organizational goals. Likable leaders are moved to the front of the line when it comes to being influential.

Relatedly, when colleagues feel management dislikes them, they experience internal stress and can spend unnecessary time focusing on the source of their manager’s discontent versus the work they have been hired to do.

So, likability is important for both the leader and the people she leads.

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5. Vulnerability

Vulnerability is critical for being an inspiring leader. People want the truth. They admire leaders who can occasionally demonstrate vulnerability. It promotes deeper relationships and inspires trust.

When leaders can showcase vulnerability appropriately, they destroy the illusion that one must be perfect to be a leader. They also demonstrate that vulnerability is not a dirty word; they too can be vulnerable and ask for a helping hand when necessary.

6. Authenticity

Authenticity is about living up to one’s stated values in public and behind closed doors.

Influential leaders are authentic. They set to live out their values and use those values to guide their decisions. The interesting thing about leadership is that people are not looking for perfect leaders. They are, in part, looking for leaders who are authentic.

7. A True Understanding of Inspiration

Effective leaders are inspirational. They understand the power of words and deeds and use both strategically.

Inspiring leaders appropriately use stories and narratives to enable the teams around them to see common situations in an entirely new light.

Inspirational leaders also showcase grit and triumph while convincing the people around them that success and victory are attainable.

Finally, inspiring leaders encourage the teams they lead to tap into their own genius. They convince others that genius is not reserved for a select few but that most people have it in them.

As explained in the article True Leadership: What Separates a Leader from a Boss:

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“A leader creates visions and motivates team members to work together towards the same goal.”

8. An Ability to See the Humanity in Others

Inspiring and influential leaders see the humanity in others. Rather than treating their teams as mere tools to accomplish organizational goals, they believe the people around them are unique beings with inherent value.

This means knowing when to pause to address personal challenges and dispelling with the myth that the personal is separate from the professional.

9. A Passion for Continual Learning

Inspiring and influential leaders are committed to continual learning. They invest in their own development and take responsibility for their professional growth.

These leaders understand that like a college campus, the workplace is a laboratory for learning. They believe that they can learn from multiple generations in the workplace as well as from people from diverse racial and ethnic backgrounds.

Influential leaders proactively seek out opportunities for learning.

The Bottom Line

No one said leadership was easy, but it is also a joy. Influencing others to action and positively impacting the lives of others is a reward unto itself.

Since leadership abounds, there is an abundance of resources to help you grow into the type of leader who inspires and influences others.

More Resources About Effective Leadership

Featured photo credit: Markus Spiske via unsplash.com

Reference

[1] Harvard Business Review: How to Be an Inspiring Leader

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