“I just need more willpower!” “I’ve lost my motivation!“ How many times have we said something similar? Likely, too many to count. Whatever healthy habit we’re struggling with, chances are we consider the main problem to be a lack of willpower and / or motivation. I’m here to tell you, that isn’t the case! You don’t need more willpower and you shouldn’t rely on motivation.

The problem with willpower is that it’s exhaustible. Think about it: how many times have you woken up with resolve and enough discipline to make good decisions through your morning and afternoon, but by the end of the day, you find it’s not nearly as easy? How many times has the clean slate of a new week started off well, but by the time the weekend rolled around, you found yourself unable to power ahead as planned? This is because willpower is much like a battery. It gets drained with every decision we make—especially when a decision involves saying “no” to what we want.

The problem with motivation is that it’s fickle. How often does the same set of circumstances find you inconsistent in your behaviors because you’re bouncing back-and-forth between being highly motivated and having absolutely no drive whatsoever?

There’s nothing wrong with you for having days—or even weeks—of just not feeling like participating in doing what you know is best for you and / or sets you up for successfully reaching your goals. It happens to all of us! It is part of the journey of growth and change. Bearing that in mind helps us manage expectations and prevents us from becoming derailed when we find ourselves in those frustrating times. Think about it: it’s usually not our actual circumstances, but rather our unmet expectations of what the outcomes should look like that cause us to throw in the towel. Be open to outcomes, not attached to them, and when things don’t go as planned you’ll be less likely to give up.

Chances are you’ve looked at someone who you admire for achieving an outcome you would also like to attain. They aren’t a magically gifted fluke of nature that’s somehow able to do what the rest of us aren’t. The truth is they have just learned how to create systems and processes that help them to overcome the times when motivation wanes and willpower is drained. They have also come to peace with the ups and downs of the journey so that they can practice expectation management as described above. In short, they show up committed regardless of feelings, and that creates momentum which carries them through.

Almost all of us have days when we wake up and don’t feel like going to work, but we do it anyway because we need the paycheck. As a spouse and parent, there are times when we don’t have the option to forgo the care of others, even when we’re sick. Regardless of your feelings, you prioritize these things because of the value they have and the commitments you’ve made. You can learn to implement your healthy habits in just the same way!

Creating systems, processes, and game plans that work for you will make it easier to show up consistently and follow through regularly because it removes willpower and motivation from the equation. That way, they are never stumbling blocks again. Don’t get me wrong, both are great when they show up and give you that little extra “oomph.” However, they are a lot like cheerleaders at a sporting event… The team benefits from them being there, but they aren’t a requisite for winning the game.

So what does this look like practically and how can you put it into practice? Creating systems, processes, and game plans might look a bit different in every circumstance, but here are a few examples:

• Can’t seem to make physical activity a regular habit? If you dread it, it won't last long. Sometimes we just haven't found the right fit for us. Keep trying different types of movement until you something you enjoy (swimming, biking, lifting weights, dance class, etc. all count). Sometimes it is a matter of creating a new routine. Consider finding an accountability buddy to meet you for workouts until exercise becomes a habit and something you would do, even on your own. If you can't find a friend, pair exercise with something you look forward to and only do during that time. You can listen to a podcast, sermon, or Audible book while lifting, or watch a TV show on your phone if you are on a cardio machine, etc. I love to walk and pray to start my morning. Don't forget that N.E.A.T. (Non-Exercise Activity Thermogenesis, or movement that isn't formal activity) still adds up!
• No time for meal prep and resorting to fast food because you get home late from work absolutely starving? Throw dinner in the crockpot before you leave so that it’s ready to enjoy when you get home. Or, keep a running list of healthy items you can purchase and have on hand that require little to no effort (things that don't have to be used right away like steamtable frozen veggies, deli meat and wraps (both can be frozen), pancake mix that keeps in the pantry and can be paired with eggs and fruit for "brinner," etc.
• Regularly skipping breakfast because mornings are hectic, only to succumb to break room treats and the terrible energy crash that follows? Plan and put together a healthy grab-and-go option the night before so that you avoid being “hangry” and have no excuse for poor decisions. Try a Dashing Dish recipe for overnight oats, protein muffins, shakes, or bars. Keep a freezer stash of extras each time you make a batch of freezer-friendly items for weeks when you don't have time to prep.
• Hate sitting down to pay your bills and procrastinate to the point of ending up with late fees? Try setting up automatic payments for your bills so that you don’t forget or avoid and eliminate those unnecessary charges. You won't have to rely on finding a chunk of precious time to get it done, or memory either, if you automate it!
• Find yourself skipping a workout when you don't have time to go to the gym? Have a running list of short, no-equipment required backups you can do at home on hand and ready when needed so there is no excuse to do something. Or, just go for 5-10 minute walks a few times during the day. Even if what you can do is different or shorter than normal, it keeps the habit in place. Plus something is always better than nothing!

These are just a few examples of the success strategies I teach my clients. Every person has a unique set of situations, preferences, and factors to consider. If you want to troubleshoot a particular sticking point, feel free to comment below, or email me at Kaci@DashingDish.com any time!

| Kaci