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10 Techniques To Increase Motivation and Willpower

1. Cognitive behavioral therapy techniques can help boost and maintain motivation and willpower to reach goals like sticking to a diet or exercise plan. 2. The article lists 10 techniques drawn from CBT to increase motivation, such as developing a reasonable goal and plan, creating a list of reasons the goal is important, and giving oneself credit for progress. 3. Learning these skills can help boost motivation when initial enthusiasm wears off and obstacles emerge, helping people stay on track to reach their goals long-term.

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207 views2 pages

10 Techniques To Increase Motivation and Willpower

1. Cognitive behavioral therapy techniques can help boost and maintain motivation and willpower to reach goals like sticking to a diet or exercise plan. 2. The article lists 10 techniques drawn from CBT to increase motivation, such as developing a reasonable goal and plan, creating a list of reasons the goal is important, and giving oneself credit for progress. 3. Learning these skills can help boost motivation when initial enthusiasm wears off and obstacles emerge, helping people stay on track to reach their goals long-term.

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Alicia González
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10 Techniques to Increase

Motivation and Willpower


Posted: 1/13/12 08:20 AM ET
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Cognitive Behavioral Therapy , Emotional Intelligence , Behavioral Therapy , Cbt ,Cognitive And Behavioral


Skills , Cognitive Behavior Techniques , Cognitive Behavior Therapy , Cognitive Therapy
Techniques , Cognitve Behavior Therapy , Motivation ,Willpower , Healthy Living News

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For many of us, the New Year represents a time to reflect upon and resolve to follow through with
healthy changes we want (and need) to make. In the beginning, keeping up with a new exercise or
eating plan, for example, generally comes pretty easily. Motivation and willpower are high -- quite
evident by the packed gyms we see every January. But after a few weeks, motivation tends to lag and
willpower runs dry, and we revert to our former, less-healthy ways. For most people, it's not
intuitively obvious what to do to preserve our resolutions and reach our goals, but cognitive
behavior therapy (a form of psychotherapy that targets maladaptive and unhelpful patterns of
thinking and behaviors) can help boost our ability to stay on track (and get back on track when we
lapse).
This blog will be the first in a series designed to teach you specific cognitive (thinking) and
behavioral skills that will help you increase your motivation and willpower whenever it begins to lag.
I will use dieting and healthy eating (and weight loss maintenance) as the major example, but the
techniques I will describe may be applied to other goals as well: sticking to a budget, quitting
smoking, reducing alcohol consumption and becoming organized, to name a few common ones.
Below you will find a list of essential skills. I will describe how to implement them throughout this
series.
Techniques to increase motivation:

1. Develop a reasonable goal and a reasonable plan.


2. Create a list of reasons why it's important to you to reach your goal, and read this list (even
when you don't feel like it) every morning and whenever when you're tempted to deviate from
your plan.
3. Give yourself credit whenever you engage in behaviors designed to help you reach your goal
or avoid behaviors that would steer you away from your goal.
4. Set up a plan to be accountable (to yourself or to another person or group).
5. Respond to sabotaging thinking.
6. Identify obstacles and problem solve in advance.
7. Prepare for feelings of discouragement, disappointment and deprivation.
8. Decide on how you will reward yourself when you reach sub-goals.
9. Focus on the experiences you deem "worth it."
10. Get back to basics when you get off track.

It is important to learn these skills so you'll be more easily able to boost your motivation and
willpower when the initial steam and novelty inevitably wear off and the going gets tough.

For more by Judith S. Beck, Ph.D., click here.


For more on success and motivation, click here.
J. Beck. (2007). The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.
Birmingham, AL: Oxmoor House.
J. Beck. (2008). The Complete Beck Diet for Life. Birmingham, AL: Oxmoor House

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