willpower budgeting and how it will help you run more consistently
Let me tell you.. I've been working hard on implementing small habits into my days to setup my runs for success.
Some days I jump out the door SO excited to hit the pavement and others it takes a lot of convincing…which often leads to never even opening the door.
I’ve been reading Bravey by Alexi Pappas and enjoyed reading more on the concept of willpower budgeting. Alexi spends a chapter discussing how it's allowed her to show up as her best everyday and when I read this I finally understood the importance of the habits I’ve been working to implement. First let’s chat more on the concept of willpower budgeting and then I’ll share the 5 things I’ve been doing to give myself the boost I need.
on WILLPOWER and BUDGETING for it:
“Our ability to make constructive choices and accomplish things is governed by our willpower, and our willpower for a given day is finite. When our willpower is depleted we are less likely to be effective in whatever we’re trying to do. Willpower is a measurable and depletable source.”
Each decision we make every day uses up a portion of our days willpower. That’s why we get to a certain point in the day and have zero energy for specific tasks! As Alexi said,
“Once I started becoming conscious of my own willpower, and then protective of it, two things began to happen: I became kinder to myself when my willpower was low, and I realized how many little things drained my willpower everyday.”
Decisions like What time should I wake up? What should I cook for dinner? What should I wear? all chip away at our willpower bank.
When considering your own “budget” think of the ways you can help to cut-out some of your smaller day-to-day decisions. Remember that each decision you automate leaves you more room to show up for the BIG goals and tasks that you want to dedicate your brain power to.
How I use willpower budgeting to pump me up for my next run:
Schedule your workouts
When you receive your weekly training plan from me, or if you’re writing your own training plan, look at your calendar and schedule it in every. single. day. You schedule work meetings, coffee dates and important calls— why shouldn’t you schedule your runs as well? This will help you to manage stress and work around your busy days and optimize on your.. er.. less busy days.
Lay out your clothes and gear
On Sunday night you can lay out your gear for the week, or you can do it each night before bed. This serves two great purposes: the first is that it’s one less thing to think about whenever you are ready to lace up, and the second is it’s insanely motivating! What better way to pump yourself up for a run than starting the night before and picking the gear that’s gonna make you feel bad*ss?
Get clear on your goals
You can go as macro or micro as you’d like here. But ask yourself: What is the purpose of tomorrow’s workout? WHY are you doing it? WHAT will you gain? Remember— the small actions are what leads to big change. Mentally and physically.
Set up your distraction
Okay, I get it. Sometimes no matter HOW motivated you are to achieve the longterm goal, the one in front of you can feel really daunting. Some days you either don’t want to, or you’re feeling really anxious and nervous to do it. These days are going to come. Prepare for them by knowing what you’ll do when you need to turn your brain off and just GO. Call a friend to distract you while you’re getting ready. Press play on your pump-up playlist. Listen to a podcast. Whatever it is, have 2-3 non-running things ready that you can focus on it get you in a different headspace before heading out.
Get pumped up…then slow down!
This sounds counterproductive… you just did all the work to get prepared and pumped up and now I’m telling you to slow down?? Heck yeah! This one takes a lot of practice but we need to remember that the mind and the body are two different muscles and they don’t warm up at the same pace. Doing a dynamic warmup and running your first mile superrrr slow (read more on that here) will give your body time to settle in and get on the same page as your mind.
Give these a try and let me know what works for you!
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