Unlocking the Power of Habits: How Willpower Transforms into Success
Last week was the first time I felt truly intimidated when recording the podcast.
It wasn’t because I felt unsure about the content, the technology, or anything like that. It was actually because of who was sitting across from me: Sam Cutler, aka @TheFitFatale. Sam is the founder of MINDFULL, an on-demand video based platform for meal plans, recipes & health coaching. She hosts a social based wellness community of over 285k women around the world, sharing her knowledge as a fitness trainer, health coach, and most recently through her certificate in Nutrition Meal Planning from Harvard Medical School.
Aka—Sam is superwoman.
She is smart, well-spoken, insightful. She is funny, cute, and charming. She is incredibly accomplished and knowledgable. And she has built a community. The type of community I dream of building.
While recording, Sam dropped a pearl of wisdom that has stuck with me ever since: willpower is finite, but once something becomes a habit, it no longer requires willpower.
Willpower is like a muscle that can be strengthened through exercise but also fatigued with overuse. Every decision we make, big or small, taps into this finite reserve of willpower. Whether it's choosing a salad over a burger, hitting the gym after a long day, or resisting the temptation to procrastinate, willpower is at the forefront. This is why, by the end of the day, we often find ourselves mentally drained and more likely to give in to impulses.
The Habit Loop: From Willpower to Automatic Behavior
Habit formation is a game-changer. When an action evolves from a conscious effort into a habit, it shifts from relying on willpower to becoming an automatic, almost instinctive behavior. This transformation is driven by the "habit loop," which consists of three key components: cue, routine, and reward.
Cue: This is the trigger that prompts the habit. It can be a time of day, a specific event, or an emotional state.
Routine: The actual behavior or action that you want to turn into a habit. It's the "doing" part of the habit loop.
Reward: This is the positive outcome or feeling you get from completing the routine. It reinforces the habit loop.
As you repeat the habit loop, your brain starts to recognize the cue and reward, and the routine becomes hardwired into your neural pathways. At this point, you're no longer relying on willpower to initiate the behavior; it becomes automatic.
The Power of Habits in Goal Achievement
Harnessing the power of habits can be a game-changer in achieving your goals. Instead of relying solely on your limited willpower reserves, you can create an environment that nurtures positive habits. Here are some tips to help you get started:
Start Small: Focus on one habit at a time. Small, manageable changes are more likely to stick.
Consistency is Key: Repetition is the foundation of habit formation. Aim to perform the habit consistently to reinforce the loop.
Accountability: Share your goals and progress with a friend or use habit-tracking apps to help stay on track.
Celebrate Wins: Acknowledge and reward yourself for your progress. Positive reinforcement is crucial in making a habit stick.
Adapt and Evolve: Be open to adjusting your habits as needed. Life changes, and your habits can evolve with it.
In conclusion, while willpower is a valuable force that propels us towards our goals, it's not an infinite resource. By understanding how habits work and using them to our advantage, we can conserve our willpower for when we truly need it, ultimately boosting our chances of long-term success. So, start small, stay consistent, and watch as your efforts become automatic habits that drive your journey to success.
To hear more on willpower, healthy habits, and to just bask in the glow of Sam’s aura, check out episode 155 of the Blush Podcast, “Boost Your Willpower and Transform Your Habits with @thefitfatale aka Sam Cutler.” You can listen everywhere you listen to podcasts (including Apple/iTunes here) and you can watch the whole episode on Spotify (available here).
