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6 Willpower Hacks to Help Achieve Your Goals

6 Willpower Hacks to Help Achieve Your Goals

Some of the most rewarding and exhilarating times in life are when you achieve something you set out to do, right? You feel on top of the world! The opposite is also true: some of the most testing and depressing times in life are when you really want to have or do something, but you can’t muster up the willpower in that moment to do what you want.

What is willpower anyway, and what makes you have more or less of it? Willpower is, to put it simply, a combination of self-discipline and control over yourself and your behaviour. You especially need more willpower at those times when you exert yourself to do something that doesn’t come easily.

If you have ever thought that you don’t have willpower, the good news is that you were wrong. Willpower is not a gene, it works like a muscle. And the more you practice it, the more you will have. But like any muscle building, you also have to be careful not to overdo it and wear yourself out.

Here are the top six willpower hacks to help you achieve your goals.

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1. Boost your energy supply

Studies have shown that exerting your willpower reduces your energy and blood glucose levels. Replenishing glucose is key to having more willpower because willpower is a mental muscle that is directed by glucose levels. When your sugar levels in your blood are low, you will most likely find it more difficult to control your urges.

So, the better the food that you eat, the more willpower you will feel. Leading professors and health psychologists suggest the following for a quick boost. Eating any foods that are naturally high in sugar will give you the boost you need, so carrots, raisins, almonds, or apples, for example, will fuel your brain. Also, drinking lemonade will give you a quick glucose hit without the caffeine of other sodas.

2. Reduce the amount of decision making

You already know that willpower gets depleted the more you need to practice self-control. Did you also know that making decisions uses up your self-control? In other words, the more decisions you make in a day, the lower the self-control you will feel by the end of the day.

If you want to strengthen your willpower muscle, start planning ahead more often and try to decrease the number of decisions you make on a daily basis. If you are running around like a headless chicken all day making decisions, you are not going to have a lot of willpower left by the end of the day. An alternative is to start brain-dumping, taking your main thoughts and concerns out of your head and getting them onto paper. Those thoughts are taking up energy that can be better used elsewhere.

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3. Finding a connection in the moment

Think back to the last time you struggled to muster up the willpower to do something, whether it was avoiding the delicious donut in the bakery on your way to work, or finding the energy to go to the gym. What tends to happen in those moments is that you focus only on that moment and subconsciously disconnect the intention from the overall goal or value. The more disconnected you feel from what you are doing now and what you want in the future, the harder it will be to take action.

Always keep top of mind what is most important to you and connect what you are doing now to the future. Your ‘future-self’ will be so thankful for it. Keep focused on how this will benefit you in the future if you can keep pushing forward at the hardest times.

4. Inhibit the ‘pleasure seeking’ part of your brain

You have a very strong part of your brain that is constantly seeking pleasure and it never gets tired. This is actually why we procrastinate at a very ‘basic’ level: it is normal. However, this doesn’t always serve us, of course. As a result, it doesn’t make sense to go to a bakery and have a coffee when you are trying to avoid the pastries.

Don’t make things harder for yourself, make them easier! Your brain is using precious energy in that moment fighting those temptations, and it’s depleting your willpower. Don’t try to ignore or block out distractions, rather aim to eliminate them. Whether it’s at work when you need to focus more or in your personal life, make things easier for yourself if you can.

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5. Don’t be so hard on yourself (yes, it makes it worse)

Thing you can expect to face when you embark on any type of change are, of course, challenges and hard times. It doesn’t make sense to think that change is going to be an effortless and easy ride, or that if you struggle at times then there is something wrong with you.

Ironically, we expect things to be easy and when they aren’t, a lot of negative self-talk usually follows. When you feel bad about yourself and guilty because you didn’t follow through on your intention, research shows that you will almost certainly go back and do what you didn’t want to do.

On the other hand, when you are kinder to yourself and you show more self-compassion, you give yourself more motivation to keep going. This happens because you are talking to the part of you who wants to change, and not that part of you who feels like you can’t.

6. Strong habits means stronger willpower

Another great way to strengthen your willpower muscle is to start doing simple, challenging exercises more often by giving yourself small goals throughout the day. Let’s imagine you are at the gym and you have done 50 sit-ups. Push yourself to do one or two extra. It’s a small challenge, but it builds more discipline, not to mention confidence!

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Think about your daily life at home. How about putting away those clothes on the floor or doing the dishes before you go to bed? They are small actions, but ones which in due course make your willpower muscle stronger.

If you know that you could do with a little more willpower in your days, start by employing these six top willpower hacks today and you will achieve far more in a few months than you have in years.

 

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Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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Last Updated on August 6, 2020

Why Working 9 to 5 Is Outdated

Why Working 9 to 5 Is Outdated

Bristol is the most congested city in England. Whenever I have to work at the office, I ride there, like most of us do. Furthermore, I always make sure to go at off hours; otherwise, the roads are jam-packed with cars, buses, bikes, even pedestrians. Why is that? Because everyone is working a traditional 9 to 5 work day.

Where did the “9 to 5” Come From?

It all started back in 1946. The United States government implemented the 40 hour work week for all federal employees, and all companies adopted the practice afterwards. That’s 67 years with the same schedule. Let’s think about all the things that have changed in the 67 years:

  • We went to the moon, and astronauts now live in space on the ISS.

  • Computers used to take up entire rooms and took hours to make a single calculation. Now we have more powerful computers in our purses and back pockets with our smartphones.

  • Lots of employees can now telecommute to the office from hundreds, and even thousands of miles away.

In 1946 a 9-5 job made sense because we had time after 5pm for a social life, a family life. Now we’re constantly connected to other people and the office, with the Internet, email on our smartphones, and hashtags in our movies and television shows. There is no downtime anymore.

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Different Folks, Different Strokes

Enjoying your downtime is an important part of life. It recharges your batteries and lets you be more productive. Allowing people to balance life and work can provide them with much needed perspective and motivation to see the bigger picture of what they are trying to achieve.

Some people are just more productive when they’re working at their optimal time of day, after feeling well rested and personally fulfilled.  For some that can be  from 4 a.m. to 9 a.m; for others, it could be  2 p.m. to 7 p.m.

People have their own rhythms and routines. It would be great if we could sync our work schedule to match. Simply put, the imposed 8-hour work day can be a creativity and morale killer for the average person in today’s world.

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Productivity and Trust Killer

Fostering creativity among employees is not always an easy endeavor, but perhaps a good place to start is by simply not tying their tasks and goals to a fixed time period. Let them work on their to-do list at their own pace, and chances are, you’ll get the best out of your employee who feels empowered instead of babysat.

That’s not to say that you should  allow your team to run wild and do whatever they want, but restricting them to a 9 to 5 time frame can quickly demoralize people. Set parameters and deadlines, and let them work at their own creative best with the understanding that their work is crucial to the functioning of the entire team.

Margaret Heffernan, an entrepreneur who previously worked in broadcasting, noted to Inc that from her experience, “treating employees like grown-ups made it more likely that they would behave the same way.” The principle here is to have your employees work to get things done, not to just follow the hands on the clock.

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A Flexible Remote Working Policy

Yahoo CEO Marissa Mayer famously recalled all her remote workers, saying she wanted to improve innovation and collaboration, but was that the right decision? We’ve all said that we’re often more productive in a half day working from home than a full day working in the office, right? So why not let your employees work remotely from home?

There are definitely varying schools of thought on remote working. Some believe that innovation and collaboration can only happen in a boardroom with markers, whiteboards and post-it notes and of course, this can be true for some. But do a few great brainstorms trump a team that feels a little less stressed and a little more free?

Those who champion remote working often note that these employees are not counting the clock, worried about getting home, cooking dinner or rushing through errands post-work. No one works their 9-5 straight without breaks here and there.  Allowing some time for remote working means employees can handle some non-work related tasks and feel more accomplished throughout the day. Also, sometimes we all need to have a taste of working in our pajamas, right?

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It’ll be interesting to see how many traditional companies and industries start giving their employees more freedom with their work schedule. And how many end up rescinding their policies like Yahoo did.

What are your thoughts of the traditional 9-5 schedule and what are you doing to help foster your team’s productivity and creativity? Hit the comments and let us know.

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