Issue 21: Willpower
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 21 | WILLPOWER
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
Strength does not come from physical capacity. It comes from an indomitable will.
~ Mahatma Gandhi
THINK
The American Psychology Association defines willpower as ‘the ability to resist short-term temptations in order to meet long-term goals’.
Stanford researcher Kelly McGonigal goes one step further and describes three parts to willpower:
1 - ‘I won’t’ power - the ability to resist temptation
2 - ‘I will’ power - the ability to do what needs to be done
3 - ‘I want’ power - awareness of long term goals
The problem we see most often in our clinical work is a failure of willpower when clients are turning to external drivers. That is, if you are relying on something outside of you, it is highly likely you will run out of willpower.
If, instead, you turn within to find your driving force, forgoing small pleasures in order to attain higher goals becomes easy.
In plain terms - keeping the big picture front of mind is the key to unwavering willpower.
NB: this only works if your goals are aligned with your values!
Another great (scientifically proven) way to boost your willpower is meditation. Through the incredible power of neuroplasticity, meditation helps you do the things you know are in your best interests, even if you don’t feel like it.
From exercising more and eating better, to kicking bad habits and learning new skills, meditation magnifies your ‘inner strength’.
Italian neuroscientists imaged the brains of meditators before and after an eight week mindfulness course and discovered the prefrontal cortex was strengthened. This is the willpower region of the brain.
Bring to mind the last time you ‘fell off the wagon’ and stopped doing what was in your best interests.
Describe the thinking that caused this to happen.
What thinking or attitude or mindset would be better?
FEEL
When you ‘fell off the wagon’ and stopped doing what was in your best interests…
How did you feel about your behaviour?
How did you feel about yourself?
Are you more susceptible to temptation when you’re feeling stressed, overwhelmed or overloaded?
Is there an attitude you need to change?
Did you beat yourself up?
Studies show the more we shame ourselves, the more bad behaviour we engage in - the things we feel guilty or ashamed about are often the things we turn to for comfort. When you forgive yourself for a setback, you are more likely to focus on your goal and create meaningful growth. One study concluded that a single day self-compassion training seminar resulted in the success rate of a year long weight loss program tripling!
In order to build willpower, it is vital we learn how to handle our distressing emotions during periods of growth and challenge. The more we accept our inner experience and focus on our actions, the more likely we are to transform the inner experience over time.
DO
The brain and body work together to help you remember goals, focus, override impulses and manage stress in the both the brain and body. And they get better at it when you practice - just like weight training at the gym.
It is a myth that you need to transform internally before you can take different actions. In truth, making small changes to the actions you take can build your willpower ‘muscle’ and make it easier to accomplish larger challenges. Remember - start small and build up!
Bring to mind your biggest willpower challenge at the moment…
Where do you most often give up?
When do you most often give in?
This week, practise going just one step further to build your willpower muscle. Accept any emotions that arise for what they are and refocus on the small actions you can take.
Strengthen yourself with the meditation included below.
DISCOVER THE FRAMEWORK FOR TRANSFORMING ANY HABIT IN 21 DAYS
THIS IS OUR MOST POPULAR PROGRAM & IT'S NOT HARD TO SEE WHY - THE RESULTS PEOPLE GET ARE AMAZING.
BECAUSE HABITS ARE SMALL ... BUT MIGHTY!!
The habits you have today shape who you are tomorrow.
Are you happy with yours - will they shape the type of person you want to be?
Or are they working against you?
Habit change can be hard, because habits naturally shortcut your thinking.
But the brain is built for change.
If you know what to do, you can transform your entire life in just a few weeks by mastering your habits.
That’s exactly what The 21-Day Habit Change Challenge is designed to help you do.
21 DAY HABIT CHANGE CHALLENGE
TRANSFORM YOUR LIFE BY MASTERING YOUR HABITS
Learn how to develop confidence, discipline and personal power. You'll discover exactly how to implement keystone habits that will set you up for success for the rest of your life.
