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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 November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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