5 Tips for Exercising Your Self-Control Muscle

Self-control all boils down to one thing: saying ‘no’ to your own impulses. It’s resisting the easy thing to do the hard thing. It’s eating the yogurt instead of the cherry cordial ice cream.  It’s going to bed rather than staying up. It’s doing the anxiety-provoking task that moves you toward your dreams rather than scrolling through Facebook.

Sometimes it’s subtle. You may do things that need to be done, but they weren’t the thing that needed to be done right now. (Scrubbing the toilet may be virtuous, but not if it keeps you from doing something more important, like writing the next article for your Bff blog!)

So next time you’re tempted to reach for that ice cream (or for the productively impulsive among us, that toilet brush), try one of this tips:

1. Do your hard stuff FIRST-

As the day wears on, our self-control wears out and science backs this theory up.  Studies have shown that  people find it harder to resist negative choices, like cheating on your food plan, as their energy flags throughout the day. It’s not an excuse for bad behavior, of course, but it warns us not to expect stellar resistance to temptation at the end of a long day. I have spoken with many clients who have complained of this very scenario.  This may mean you have to find time to work out in the morning,  or plan and pack

your meals for the day before you leave the house.  Do those things you know you struggle with, in the early part of the day.  This will not eliminate the entire issue, you still have to find ways to get through the latter (weaker?) part of the day. One way to fight this situation leads us to tip #2….

2. Change the environment to change your behavior-

The solution: change your environment in order to change your behavior. In other words, the best way to resist temptation is simply to remove it. The fewer decisions you have to make, the longer your willpower will last (that is why tip #1 is important and works). If you can’t resist the call of the cherry cordial ice cream at 10:00pm, don’t buy it. If you find yourself on Facebook when you’re supposed to be writing, install an app that keeps you off social media. (By the way, I neither confirm nor deny knowing anything about either of those situations).  In short, set yourself up for success.  Create an environment where the hard choices are made easy because the temptations don’t exist. Remove temptation and release yourself from the burden of exerting self-control when your surroundings can do it for you.

3. Track your progress-

Keep a log or use a wearable tracker to monitor your physical activity. Just guessing how many calories you burn is difficult and we often over estimate. Keep a food diary, an exercise log, a sleep diary. It’s called monitoring. Indeed, it’s when we’re not paying attention that things tend to slide. So pay attention and track your progress. Simply observing will change what’s being observed.  Every time I ask a client to keep a food diary for a week, they change habits without any ‘judgement’ from me.  They decide to forego some choices they don’t want to have to ‘explain’.  Which is the main reason I have them do it, they judge their own choices, so I don’t have to. (I’m Your Bff, remember?!)

4. Externalize the accountability-

Use technology to help (if you choose not to hire a trainer/coach/Bff -lol! ). There are apps, trackers, etc. that you can set up to remind you to do things like, hydrate, get up and move, sleep more, or that will count your steps, etc. Expand the way you use the technology that is so accessible to us these days.

5. Sometimes, just let go-

The reality is, you will not make the best choices in nourishing, hydrating, resting, and moving your body 100% of the time. It is totally unrealistic to think that you can or will.  My clients look at me in shock when I (for authenticity’s sake) share a not so healthy choice or habit I have given in to. We all do it, and will continue to.  I just encourage making the best choices you can, as often as you can, and then CHOOSE if and when you are going to indulge. Just be purposeful in your choices and plan for the occasional treat.  Sometimes, it will happen randomly and thoughtlessly. When that happens, just let it go.  You are one work, one meal, one night’s rest, one water bottle away from being right back on track!

I hope these 5 quick tips will help you exercise that all important self-control muscle!  It doesn’t have to be complicated, and is probably more basic and attainable that you first thought!

Have a good weekend! Be well and be fit-

Your Bff