April's Book of the Month: The Willpower Instinct

It will come as no surprise to almost anyone I've talked to in the last month that I've chosen "The Willpower Instinct" by Kelly McGonigal as April's book of the month.

For years, I've struggled with how to find motivation on those days where I just don't feel like doing anything, and likewise how to help clients who are struggling with motivation. Healing childhood wounds? I got this. Trying to get your body moving more? Totally stuck. I think this is why I'm so into this book. It offers practical, research-based ideas for something that clearly so many of us struggle with. Did you know that there are certain things you can do to actually boost your motivation? I didn't. One of my favorites is "5 minutes of green exercise" - which basically involves just 5 minutes of moving your body outside (gardening, walking the dog, hiking, going to the mailbox... really anything that doesn't involve sitting or standing still).

Not only does this help with anxiety and depression, but it'll also provide a boost of willpower. I've been trying this myself and with clients, and surprised at how much it's actually working. I also like that it's do-able - most of us can manage 5 minutes. Another one I really like is the suggestion of mindfulness. That's already in line with how I operate as a therapist, and it's just affirming to see yet another benefit of slowing down and being present with ourselves.

The premise of the book is to choose a willpower challenge - which could be related to a behavior you want more of, a behavior you want less of, or a bigger goal you're trying to reach. Then, each week you're meant to try out one of the willpower boosting suggestions. These are research-based and have previously been tried out by students who took "The Science of Willpower" course (so you're getting the best of the best). My willpower challenge was to be less snappy in my relationship (a thing I've been struggling with for years). Probably the best help for this was setting the intention, and getting more exercise. Turns out I'm not as irritable once I've run around the block a few times!

Now, go read the book.

ps. I'd love to hear what's worked best for you in terms of motivation - whether it be something from the book or a trick you've stumbled across elsewhere. Just add it in the comments!