It is not enough to rely solely on willpower. The true secret to forming sustainable habits is to learn methods that do not depend on willpower. Research shows that concrete behavior changes are twice as effective as mere motivation.
1. The Limits of Willpower
Willpower originates in our brain, particularly in the prefrontal cortex. This area manages daily tasks, short-term memory, and concentration. However, when the prefrontal cortex is depleted from juggling a busy schedule, our willpower to go to the gym or choose healthy food decreases.
2. The Effect of Motivation
The impact of motivation on behavior improvement is limited. Studies indicate that merely reading materials emphasizing the benefits of exercise does not significantly help in forming exercise habits.
3. The Power of Specific Commitments
Specific commitments are more effective. Research shows that 91% of people who scheduled at least 20 minutes of exercise a day worked out at least once a week. This is a much higher rate than those who simply thought, ‘I should exercise.’
4. The Importance of Action Plans
Achieving goals does not require more motivation or willpower. What matters is creating specific action plans. By setting and tracking concrete plans, you can see results more easily.
Conclusion
Creating specific plans is crucial. Clearly determining what actions to take, when, and where to take them is the way to create sustainable behavior change.