Master your mental strength and relight your motivational fire with our expert willpower tips

Willpower, wherefore art thou? It seems that the mental strength you need to resist chocolate cravings or show up to a tough gym session often deserts you at the crucial moment. 

From mental hurdles to physical obstacles, it’s easy to lose sight of your healthy eating or exercising goals, but keeping a few simple tricks in mind whenever motivation starts to wane could offer a big bump up in self-assurance and willpower.

Experts compare willpower to a muscle – the more you work it, the stronger it will become. ‘The brain has thousands of pathways which connect us up to our thoughts, feelings and emotions, which turn into our actions and behaviours,’ explains clinical NLP practitioner, life coach and hypnotherapist Lisa Bardell (lisabardellcoaching.co.uk). ‘So our thoughts around diet, exercise and lifestyle, be they healthy and motivated or not so, all have neurological activity associated with them. The key to changing our actions and behaviours lies in changing our thoughts. This way we become “wired up” for success, and it takes the willpower aspect out of the equation.’ 

Sound good? Try these top tips to rewire your brain for success.

You think: ‘I need dessert’

You’ve gone out for dinner with friends, mustered up the motivation to sidestep the bread basket and ordered the virtuous fish and veggies for your main, but when the dessert menu arrives, your resolve goes out the window. 

Break the cycle: It sounds strange but the fresh scent of oranges could help curb a sweet tooth, according to scientists at the University of Leeds. They found that smelling fresh orange makes you less likely to eat sweet stuff – so keep some orange essential oil handy, or go for a spritz of citrus-scented perfume. ‘The sight and smell of oranges activates the neurology associated with healthy choices, which gets dieters into a positive state of mind, meaning they eat less,’ explains Lisa. 

Want to make sure you don’t overeat? Try ordering a healthy starter before your main meal. The same experts say that eating a starter such as a salad rather than calorie-laden garlic bread means you’re more likely to eat less overall.

You think: ‘I can’t do another rep’

You’re desperate to banish your bingo wings but how can you challenge yourself in the weights room when there’s nobody there to push you to your limits? ‘Visualise, visualise, visualise!’ says transformational coach Sara Ellis, who specialises in weight loss and confidence (saraellis.co.uk). ‘Any successful sportsperson will tell you that it isn't just about their physical performance. They always keep their end goal in sight. Andy Murray saw himself holding the trophy at Wimbledon long before he won Wimbledon.’

Break the cycle: Don’t give up once fatigue sets in. ‘Using a drop set is a great way to get the most from your workout, even when you feel totally exhausted,’ tips fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘If you find it hard to complete your usual number of repetitions at your usual weight, do as many as you can then immediately drop the weight and perform a few more. If you really want to accelerate your results, you could do this more than once, – drop and do a couple more, then drop again and do a couple more, and maybe even again.’

You think: ‘It’s too cold to exercise outside’

Outdoor workouts in winter are far less appealing than sunshine-fuelled summer sessions but don’t let that be an excuse to put your routine on the backburner. If you want to stay in shape, sticking to a regular routine is key. ‘Exercising outdoors can lead to better results because the additional sensory stimulus leads to a mood boost – if you feel better you tend to put more into your session,’ says Dean. ‘Bizarrely, cold temperatures and rain actually add to this rather than detract, as they will ignite your skin receptors even more.’

Break the cycle: Channel that amazing post-workout feeling next time you don’t feel like your early morning run. Imagine how energised you’ll feel after pounding the pavements and make a date with a running buddy so you feel obligated to turn up. You will often feel good about yourself getting out there and battling the elements, which means you’ll probably put more into your workout. But if you’re really can’t get up when the alarm goes off, don’t beat yourself up about it, just schedule in an after-work gym session instead. ‘If you pack your gym bag and take it work, you are more likely to go to the class or swimming than if you have to go home and out again,’ says Sara. ‘Remind yourself: “I am always prepared. I deserve my own support”.’ 

You think: ‘I want wine!’

It’s Friday evening and all your work colleagues are going to the pub – yes you’re tempted, but you just know that one glass of vino will lead to five, plus a next-day hangover binge. 

Break the cycle: The key to prevention is a jam-packed schedule – sign up for an evening class or meet a friend for a cinema date to slash the temptation factor. If you do step off the alcohol-free wagon, go easy on yourself. ‘Ditch perfectionism! If you make a few bad choices or life gets in the way be kind to yourself, this is not failure,’ says Lisa. ‘Decide what you can learn from it and move forwards, reconnecting with your goal.’

You think: ‘I’ll never get a promotion’

Assessing where you want to be in your career is the first step to determining your next move. If you feel like you’re stuck in a work rut, and you’re ready for change, don’t wait: now is the time to take action.

Break the cycle: Seek out feedback from your boss to find out if there might be a chance to climb the ladder in the near future. Write down your achievements over the past few months to show that you’re ready for more responsibility. ‘Nothing succeeds like success, so only focus on your successes, however small,’ tips Sara. ‘Keep a journal of your achievements and take notes to present to your boss.’ 

3 ways to stay on track 

Try Sara’s top shape-up mantras to get the body you want

1. You are not going to get the body you love by hating the body you are in. Rather than embarking on another diet, see it as beginning to take good care of yourself. Use a mantra like, ‘I love to eat healthy foods and I let myself have my ideal body’.

2. Avoid using the word ‘treat’ in connection with food. Instead, have a repertoire of different things you do to feel good, such as taking time out to see a film, reading a book or taking up a hobby that you have always put on the backburner. Use the mantra, ‘I choose to be nourished by fun and healthy activities’.

3. Don't underestimate the power of outside influences. As you move into healthier habits, keep in mind what you want and don't fall into people-pleasing. Remind yourself, ‘I know what I want and I keep my goal in mind’.