“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein
Harnessing inner strengths is key to overcoming life’s challenges. Sometimes, however, it can be difficult to know if something isn’t working and a plan should be abandoned. Too often, the time when we start doubting if we should keep trying is the time when it’s most important for us to hang in there and keep moving forward with our plans, our goals, and our dreams. Most of the time, when we’re feeling like quitting, we may need a minor tweak or course correction and a major dose of confidence to stick with it. Usually, though, this time, when tenacity is most important, seems to come after we’ve exhausted our willpower and our reserves–this is why not everyone is successful at the new goals they try to meet.
As we explore the intricacies of willpower, it’s essential to recognize both its benefits and limitations. While willpower is a significant component of goal achievement, relying solely on it can be limiting. Baumeister and Tierney (2011) note that willpower can be depleted. Therefore, today’s focus is on alternative strategies and inner strengths that support goal attainment when willpower falls short.
There’s some more excellent research on willpower that can help shed light on where its limitations lie and what we can do when willpower wanes. Here’s a quick sample of key findings, along with action steps to use them to our advantage:
- Willpower’s Limitations: Baumeister’s (2000) research indicates that willpower is a finite resource. Action: Set realistic goals to avoid overtaxing your willpower.
- Habit Formation: Wood and Neal (2007) find that habits, once established, require less willpower. Action: Create small, daily habits that lead to your goal.
- Role of Environment: Thaler and Sunstein (2008) demonstrate how environmental cues can influence behavior. Action: Organize your environment to support your goals.
- Social Support: Cohen (2004) shows that a strong social network can help achieve goals. Action: Seek support from friends or join a like-minded group.
- Mindfulness and Self-Control: Tang et al. (2007) found that mindfulness enhances self-regulation. Action: Practice mindfulness to increase focus and control.
Here are some more action steps I thought were helpful:
- Break Down Goals: Make large goals more manageable by breaking them into smaller steps. Again, this was a game-changer for me, and something to remember: when you feel like giving up on a goal, see how you can make it smaller so that “win” comes sooner. Then set a new goal that gets you closer, and celebrate that next step when you complete it. Give yourself a break to give yourself success.
- Regular Breaks: Avoid burnout by taking short, scheduled breaks. Think of it like resting in between sets at the gym or putting down a heavy bag of groceries for a moment so you can have the strength to keep carrying it.
- Visualize Success: Regularly visualize achieving your goal to stay motivated. (This is my favorite part!) Imagine how you’ll feel, how you’ll celebrate, how your life will change. Then get back to making that a reality.
- Reward System: Set up rewards for reaching milestones. These rewards can be extra-motivating if they are related to your goals. (For example, I used to reward myself for going to the gym by buying cute new gym clothes, making it more fun to keep going to the gym.)
- Accountability Partners: Share your goals with a friend or a coach for accountability. (The community feature in my app can help with this, too!)
One of the great benefits of hiring a coach is that you can get support to keep going when your willpower gives out. That’s why people achieve so much success with the help of a coach, whether it’s business success, health habit success, or progress in creating systems in their lives to lead to greater productivity and more peace. You can access my app or subscribe to my weekly newsletter for more support in your success, or book a complimentary call if you’re interested in coaching. This can be fun!