9 tips to boost your willpower

When it comes to taking care of your heart, eating a healthy diet, staying active, giving up smoking and cutting back on alcohol are essential.

But sometimes sticking to the rules can be easier said than done.

Here are some ways to boost your willpower and make it more likely you’ll stay on track in the longer term. 

1. Reward your efforts 

Resisting unhealthy foods like chocolate or crisps all week demands a lot of willpower, as does sticking to a regular exercise routine, or giving up something you love.

So it can feel frustrating if it takes a while for you to see the health results you’ve been hoping for, whether that’s weight loss, more energy or more strength.

Rewarding yourself regularly with a non-food item, such as a nice relaxing bath or a new plant for your home, helps mark your progress and keep you on track. 

2. Think positively 

We all have off days, but if you beat yourself up every time you miss a walk day or succumb to a sweet treat, you’re more likely to give up and revert back to old habits.

Treat every day as a new start and if you slip, shrug it off and get straight back on track. 

3. Write down your goals 

Work out what you want to achieve and how you’re going to get there before you start out, otherwise it’s like looking for treasure without a map.

Planning in advance can help you focus. Use a pen and paper, make notes on your phone or mark them in your diary, whatever works best for you.  

4. Develop a routine 

A busy schedule can get in the way of making time for exercise or stocking up on healthy meals and snacks.

Make sure you build a routine around your good intentions, that way you’ll be prepared and are less likely to slip.

5. Build up slowly 

Overdoing it erodes willpower and sets you up to fail. You could call this ‘the tortoise and the hare syndrome’.

Take gradual small steps to change your diet or build up your fitness regime and you’re more likely to see lasting results. 

6. Choose the right time 

Willpower is a limited resource, so if you’re expending lots of energy moving house or taking care of family, you might be setting yourself up to fail if you try to give up smoking or start a new exercise regime at the same time.

However, it can be easier to change habits when you’re out of your old routine, so if you’ve just moved house, it could be a good time to start an exercise regime or healthy diet.  

7. Be kind to yourself 

If you’re trying to quit smoking, it’s likely you’ll have one or two cigarettes before you succeed, the same for if you’re cutting back on sugar, or starting a regular exercise plan.

But don’t go crazy blaming yourself – be kind to yourself and you’re more likely to stick at it. 

8. Get support  

Whether it’s from friends and family, or joining a running club, a bit of cheerleading can be the difference between failure and success.

Even saying your goals out loud can make them clearer. 

9. Avoid temptation 

If you know you have trouble resisting temptation, it’s better to stay away from it altogether. If you love sticky buns, avoid the bakery. 

If you crave cigarettes with a drink, cut out pub visits until you’ve beaten the habit.  

• Find out more about healthy living when you have a heart condition 

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