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Why Willpower Alone Isn’t Enough: Build Better Habits That Stick

Writer's picture: Cassandra SaindonCassandra Saindon

When it comes to achieving fitness goals or making lifestyle changes, willpower often gets all the glory.


Group fitness class cheering

“Wow, you have so much willpower to show up for class at 6 AM!”

“It must take incredible willpower to skip dessert after a long day.”


But here’s the truth: when it comes to building lasting habits, willpower is overrated.

Willpower can be fleeting or difficult to access, especially on those tough days when energy or motivation runs low. Maybe you’ve even convinced yourself that you simply don’t have enough willpower to stay consistent with your fitness goals. But relying on willpower alone sets you up for frustration and guilt when you inevitably have an off day.


Instead, let’s take willpower out of the spotlight and focus on these four strategies to make success feel natural and sustainable.


1. Find What Feels Good to Make a Habit


We all know that exercise, eating well, and mindfulness improve how we feel – but turning those intentions into action isn’t always simple. Why? Because emotions often outweigh logic in the moment. For example, you might plan to join an evening fitness class, but when you’re tired and stressed, binge-watching a show feels way more appealing.


That’s why it’s crucial to find activities and routines that genuinely feel good. In your workouts, focus on finding the sweet spot where effort leaves you feeling energized and accomplished rather than drained. This could mean taking it lighter than an "all-out pace" during a class if it better suits your energy levels.


For nutrition, aim for balanced meals that nourish your body and taste amazing. Instead of focusing on restriction, emphasize adding vibrant, satisfying foods that support your goals.

When something feels good, you’re far more likely to stick with it.


2. Harness the Power of Habit Stacking

Good habits thrive on consistency, and habit stacking is a powerful way to build momentum. This strategy involves attaching a new habit to an existing one that’s already ingrained in your daily routine.


Here’s how it works:

Think about something you do automatically every day, like brushing your teeth or brewing your morning coffee. Then, stack a new habit on top of it using this formula:

“After [current habit], I will [new habit].”


For example:

  • After I put my sneakers by the door, I will head to my group fitness class.

  • After I pack my work lunch, I will prep my post-class snack.

  • After I take a shower, I will spend 5 minutes stretching.


By tying your new habit to an existing one, you’re building on a routine your brain already recognizes, making the change feel seamless.


Steps displaying habit stacking


3. Balance Your “Body Budget”


Do you ever find yourself skipping a workout or opting for takeout simply because you’re too drained? It’s not necessarily laziness—your body budget might be running on empty.


Your brain only has so much energy to distribute each day, and when it’s depleted, your ability to make good decisions suffers. That’s why replenishing your body budget is essential. Consistent sleep, regular meals, hydration, and movement are the key deposits that keep you energized.


If you’ve been burning through your reserves, focus on small, restorative steps to refill them. Schedule active recovery like yoga or stretching, prioritize healthy snacks, and protect your rest days. With a balanced body budget, you’ll have the fuel you need to meet your goals head-on.


4. Create an Environment for Success


Sometimes, the biggest obstacles to achieving your goals are hidden in your surroundings. Take a moment to assess your environment—does it set you up for success or make it harder to stick to good habits?


  • If your pantry is packed with tempting treats, rearrange it so healthier options are front and center.

  • If you struggle to get to class in the morning, lay out your workout clothes and prep a grab-and-go breakfast the night before.

  • If clutter makes it hard to unwind, create a small, dedicated space for relaxation or mindfulness.


Your environment can either act as a roadblock or a springboard toward your goals. By simplifying access to what you need, you remove friction and make the healthy choice the easy choice.


Why This Matters


In my classes and 1:1 sessions, I see it all the time—participants who initially struggled to stick to a routine transform their lives by focusing on small, consistent habits. When you set up your environment and routines for success, you don’t need to rely on willpower alone.


The key isn’t being perfect; it’s building a lifestyle that supports your goals. By finding joy in the process, stacking habits, maintaining your energy reserves, and creating a supportive environment, you’ll find that willpower becomes an afterthought. And that’s where the magic happens.

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1 comentário


baileyadrienne91
4 days ago

When I’m perking my coffee I put on my favorite happy song and do a happy dance! It starts my day out with a smile on my face and happiness in my heart. I just wanted to share that with you all.

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