- Home
- Information & support
- Heart Matters magazine
- Wellbeing
- 10 tips to boost your willpower
Dr Frank Ryan, a clinical psychologist and author of Willpower for Dummies, explains his top 10 tips to improve your self-control and boost your willpower.
1 Reward the effort
Resistingcrisps or chocolatewith your lunch all weekdemands a lot of willpower,which can make it frustrating iftips to boostyour willpoweryou don’t lose weight. Feel proudof your effort – remember, it hasstrengthened your willpower.
2 Believe in yourself
Self-confidence is key. If youbelieve you can finish a five-milerun and you can imagine yourselfon the podium with a medal,then you’re less likely to give up.
3 Clarify your goals
Work out what you want toachieve and how you’re goingto get there – otherwise it’s likesearching for treasure withouta map. Planning in advance canhelp you focus, and there areplenty of apps to help monitoryour progress.
4 Develop a routine
If you’re busy, establish a routineto ensure you make the time forexercise, and stock up on healthymeals and snacks ahead of time,rather than grabbing a takeaway.
5 Build up slowly
Overdoing it erodes willpowerand sets you up to fail. You couldcall this ‘the tortoise and the haresyndrome’. Take gradual smallsteps to change your diet orbuild up your fitness regime.
6 Choose the right time
Willpower is a limited resource, soif you’re expending lots of energymoving house or studying, youmight be setting yourself up tofail if you try to give up smokingat the same time. However, it canbe easier to change habits whenyou’re out of your old routine,so if you’ve just moved house itcould be a good time to start anexercise regime or healthy diet.
7 Be kind to yourself
If you’re trying to quit smoking,it’s likely you’ll have one or twocigarettes before you succeed,but don’t go crazy blamingyourself – be kind to yourself.
8 Treat yourself
If you’re eating in a restaurantin January, it’s hard to motivateyourself by thinking about lookinggood on your summer holiday,because it’s so far away. Littlerewards along the way – the non-calorifictype – can work better.
9 Get support
Whether it’s from friends andfamily, or joining a running club,a bit of cheerleading can be thedifference between failure andsuccess. Even saying your goalsout loud can make them clearer.
10 Avoid temptation
If, like Oscar Wilde, you ‘can resistanything except temptation’, thebest tactic is to stay away fromit. If you love sticky buns, avoidthe bakery. If you crave cigaretteswith a drink, cut out pub visitsuntil you’ve beaten the habit.
- Learn more about what willpower and how to increase your willpower after a heart event