Willpower in Four Steps - Part Two - Motivation

This is the second of a four - part series teaching the skill of willpower. In the first part, we explored the stage of insight, taking responsibility for your unwanted situation. But what about motivation--coming to the conclusion that the new habit is the preferable response and feeling energized to make a change?
Motivation is created by the perceived benefits of a situation. We are motivated to buy a new car because it looks safer, shinier, faster, more fuel-efficient, more reliable, etc. So, the money we have to give up for that car is seen as the price we pay for all these benefits.

You can use this knowledge to build your own motivation. Why do you want to change? What are all the perceived benefits of the new behavior? When I work with clients on building motivation, we often write a highly specific list right there in session. For example: "I want to argue less with my husband because a good marriage is way more important than complaining that he is messy." Or, "I want to lose weight because diabetes runs in my family."

Make a list of every benefit you can think of, every good reason to change. Don't forget to include scientific data, such as "Exercise is important for brain health." But be honest with yourself too - if part of the motivation for losing weight is looking great on the beach, write that down!

Now, keep your list handy, make multiple copies (including electronic copies), and read it to yourself at least twice a day. Plan  to read it to yourself again just before any events that usually make you lose your willpower. A cigarette break at work might look tempting, but a glance at your list will help you remember that your lung health is more important.

Arm yourself with your motivation list! You will need it for Part 3 - ACTION!