When trying to create new health, nutrition, and fitness habits, I rely less on willpower and more on creating habits. I was listening to a podcast interview with Dan Ariely, a Professor of Psychology and Behavioral Economics from Duke University, and he said that when you have a habit, you don't have to use your willpower.
Do you have a simple, repeatable meal and fitness plan that is virtually automatic 90% of the week? Are you focused more on creating habits than following the perfect diet or fitness routine? Certainly we want to eat healthy most of the time and exercise regularly, but creating simple, repeatable habits set us up for success.
Tim Ferris, on this YouTube video, talks about how to overcome procrastination and create a habit (from approximately 2 minutes 37 seconds to 6 minutes and 50 seconds in the video) and it's worth checking out.
For example, I exercise 5-6 days per week and have been doing so consistently for about 17 years. Now I generally exercise for 30 minutes to 1 hour, but on days when I don't want to do anything, I lower my goal until it's achievable, say 10 minutes of exercise. Once I get started exercising for a few minutes, my energy increases, I feel more motivated, and then work out for my usual duration.
Creating habits rather than relying on willpower and lowering goals until achievable make a powerful combination.
Yours in great health!
Kevin Grodnitzky, MS, RDN, CDE, LDN Registered Dietitian Nutritionist