THE QUICK READ
• We all have a short-term mind that
cares
only
about
immediate
gratification, and a mind that is willing
to tolerate discomfort in order to reach
long-term goals
• By appreciating this constant state of
inner conflict, we can understand why
clients often behave in a manner that is
contradictory
to
their
stated
commitment to their fitness goals
• Willpower is the ability to do what
matters most, even when it’s difficult or
when some part of us doesn’t want to
• Certain behaviours can be managed to
strengthen the prefrontal cortex (PFC),
the area of the brain responsible for
willpower
• Reducing alcohol intake, hunger,
stress, and poor quality sleep can
strengthen willpower, as can exercising
and meditating.
What strengthens willpower?
Two researchers conducted a study using a
technique to improve willpower. At the end
of the study the participants reported the
following:
- improved attention span
- improved ability to tune out distraction
- less smoking, drinking, and caffeine
- less junk food, more healthy food
- less television
- more studying
- saving more money, fewer impulse
purchases
- more in control of emotions
- less procrastination, and better at being
on time.
So, what was the miracle drug? Physical
exercise! Now I realise I am preaching to the
converted, but it is important to keep in mind
how powerful exercise is. Physical exercise
induces structural and functional changes
across different brain regions, including
making the PFC larger.
In the research conducted on this topic,
participants started off slowly with exercise
– going to the gym once a week for the first
month and slowly increasing frequency and
intensity after that. To start getting all of the
benefits listed above, support your clients in
making an exercise plan that is consistent,
and not overwhelming.
Physical exercise is the first strategy to
strengthen willpower, the second strategy,
and the one you may not have tried, is
meditation.
The holy grail of willpower
If you aren’t familiar with meditation – it is
essentially a practice of sitting still, focusing
your attention on one point and when your
mind wanders (which it will), noticing that it
has wandered and coming back to the one
point of focus. Often this one point of focus
might be your breath.
Meditation is without a doubt the most
direct way to strengthen your willpower
capacity – it is a practice in willpower. It is
well established that meditating activates
your PFC and leads to an increase in the
concentration of grey matter in that area of
the brain over time.
Meditation improves a wide range of
willpower skills, including attention, focus,
stress management, impulse control and
self-awareness. It changes both the function
and structure of the brain to support
willpower. For example, regular meditators
have more grey matter in the PFC. And it
doesn’t take a lifetime of practice, brain
changes have been observed after eight
weeks of brief daily meditation training.
The following meditation technique will
get the blood rushing to your PFC, which is
pretty much the closest we can get to directly
strengthening your willpower capacity.
1. Sit still and stay put. You can either sit on
a chair with your feet flat on the ground or
sit on the floor with your legs crossed. Try
to resist the impulses to move: see if you
can ignore itches and urges to change
your position. Sitting still is an important
part of meditation because it teaches you
not to follow your impulses automatically.
2. Turn your attention to your breath. Close
your eyes and focus on your breathing.
In your mind say ‘inhale’ when you
breathe in, and ‘exhale’ when you
breathe out. When you notice that your
mind is wandering, bring it back, and
keep focusing on your breathing. This
activates the PFC and quiets the stress
and craving centres of your brain.
3. Notice how it feels to breathe and how the
mind wanders. After a few minutes, drop
the words ‘inhale’ and ‘exhale’, and focus
solely on the sensation of breathing.
Your mind might wander a bit more
without these words. However, when
you notice that you are thinking about
something else, bring your attention back
to breathing. You can say ‘inhale’ and
‘exhale’ for few rounds when you find it
hard to refocus. This part helps to train
both self-awareness and willpower.
It’s interesting to note that being bad at
meditation is good for willpower. The more
your mind wanders, the more you get to
bring it back to your breath.
By helping your clients develop an
exercise habit that is enjoyable enough
to become consistent, and encouraging
them to introduce even small elements of
meditation to their day, you can equip them
with the tools to strengthen their willpower
and achieve their goals.
Dr Morwenna Kirwan, PhD
Morwenna is an exercise scientist focusing her
research on motivation and behavioural health
psychology. With 20 years’ fitness industry
experience, her passion lies in translating the latest
scientific evidence into highly practical ideas that help
people improve their health. morwennakirwan.com /
twitter.com/mkirwan
12 – 14 APRIL 2019 / ICC, SYDNEY
THE FITNESS INDUSTRY’S BIGGEST WEEKEND
IS BACK AND NETWORK MEMBERS SAVE!
Morwenna will be sharing her insights into motivation and health
behaviour change in her FILEX session:
• The Science of Strengthening Willpower
Go to FILEX.com.au to check out the full program, featuring sessions
on everything from PT and Business, to Group Fitness and Nutrition.
Network Members get the best available prices: simply register for
the Member Rate using your Network Membership number.
NETWORK AUTUMN 2019 | 45