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On all kinds of muscles.

Published October 31, 2019 by mandileighbean

willpower-is-likemuscle-1

“i keep fixing every habit//that i break.”

I made a promise to myself at the start of the summer of 2019 to stay physically and mentally fit. I developed schedules and regiments to read more and eat better and move more and write better. As I update this blog, I unfortunately have to admit that most of those plans fell through or were modified to basically continue my current, unhealthy lifestyle. I lack willpower; that’s obvious. I give up too easily. It was gross and misty this morning, so I didn’t go for my morning walk. I rolled over and went back to sleep, defeated. I gorged myself on pasta at dinner, making a million and one rationalizations for such piggish behavior. I’m tired and I’m always battling my depression and it’s rainy and work was hard: all those complaints become justifications for my bad behaviors, but I don’t want to live like that anymore. I have the desire, but sadly, that’s not enough. I
N E E D willpower.

What is willpower? The American Psychology Association defines willpower as: “…the ability to resist short-term temptations in order to meet long-term goals.” That is precisely what I struggle with, so I did some more internet research and luckily, I stumbled upon an awesome article titled “The Science of Willpower: How to Train Your Productivity Muscle” by Oksana Tunikova. In that, she writes, “Simply put, willpower is our ability to delay gratification. It is our self-control that helps us resist distracting impulses and persevere.”

Without getting too science-y, I wanted to understand how scientists know what they know about willpower. The concept has been studied numerous times, but those in the know seem to agree that there are three key studies that tell us everything we should know when it comes to willpower:

  1. Stanford Marshmallow Test by Walter Mischel: “Children were asked to choose between getting a sweet reward right away or having a double-portion after waiting for around 15 minutes. Kids who managed to delay gratification were believed to have stronger willpower (an obvious conclusion). The study, however, did not stop there. The young participants of the Marshmallow Test were actually subject to long-term evaluation. Over the course of years, it turned out that those who were able to delay gratification as kids had better life outcomes as adults. Life success was measured in terms of education, performance at work, health, and other metrics” (source).
    But what does this mean? To put the findings of the study in practical terms, to apply them to my own life, I realize that willpower is essential in meeting absolutely all of the goals I’ve set out for myself. If I’m able to make a schedule and stick with it, then I will be able to do anything technically.
  2. “Roy Baumeister is another important figure on the willpower-science scene. In collaboration with other scientists, Dr. Baumeister discovered that our will, just like a muscle, can be fatigued if we spend too much time on activities that require self-control. According to Baumeister, the strength of our willpower depends on the level of energy available in our brain at a given moment. To support his point of view, Baumeister ran an experiment that involved hard-to-resist foods. Participants had to withstand the temptation of eating chocolate and complete a series of mental tasks afterward. Those who managed to resist food temptation appeared to be more fatigued and performed worse in mental tasks” (source).
    But what does this mean? This helps me relax about relaxing. I really have to accept the fact that “all or nothing at all” is not a concept that can apply to my life. When I fall, or when I fail, it cannot be enough to defeat me. I have to remember that it is natural and normal to fall short and in bouncing back is how I will strengthen my own willpower. It seems contradictory, and maybe even ironic, but still, it makes sense because we cannot know darkness without light and we cannot know success without failure. So instead of rolling over and being defeated, I need to begin again.
  3. “Back in 2010, a study conducted by Stanford University researcher Veronika Job and her colleagues suggested that our own beliefs about willpower might play a key role. A series of experiments proved that when we believe that our willpower is limited, it becomes limited. Meanwhile, those who believe that willpower is not fixed and cannot be depleted, demonstrate greater self-control and are not likely to lose will under depleted circumstances” (source).
    But what does this mean? When I was going to therapy regularly, my therapist stressed the importance of loving myself (and so did my priest). I’m beginning to understand that loving myself includes believing in myself. I need to be nice to myself and tell myself that I am lovely, that I am strong, that I am capable of great things, that I will be published again, that I will lose the weight, and that I will be loved,.

So throughout my research, it became obvious to me that willpower is important, if not crucial, in determining success in any endeavor. Based on the three studies discussed above, it is apparent to me that willpower is as important as I believe it to be, and that it can be developed. To develop willpower, it is best to think of it as a muscle. “To strengthen a muscle, you have to exercise” and “When you overwork, muscles get tired and will need time to recover” (source). So, again, having one cheat meal a week is okay, but it is key to not let that cheat meal turn into a cheat day, which turns into a cheat week because I am not disciplined enough. But when I feel tired, I can rest, because indulging in being lazy twice a month is actually an effective way to give my willpower and self-control time to recover and “…restore its energy levels” (source).

But what does this look like in practice, in real life?

  • Exercise daily. “The trick, however, is to start small and build up” (source). Walking every day is fine to start with and I plan on continuing to do so even while I’m on vacation next week in Florida. But I’ve been walking for two months and my weight loss has slowed and while I fear it might be mostly because I’ve been slacking in counting calories, I might also need a physical boost. I remember reading somewhere that a person should change up her exercise routine after a few weeks. Upon returning from Florida, I am going to start running but I’ll walk if I need to.
  • Feed your brain the right food. “Willpower and decision-making are closely related. .. Studies suggest that poor diet makes you inclined to make more emotional choices than if you were well fed. To this end, the same advice to start small goes a long way” (source). This was another validation for me; I’ve been investigating The Mediterranean Diet for some time now and it’s time I got started. I have an entire cookbook and even more recipes printed from the internet. I could just start with breakfast, or a dinner once a week, because the article advises to “Keep changes small so that your brain doesn’t realize a change has been made. In no time, you can build up your willpower skills” (source).
  • Develop your own reward system. “If you break your big goal into a few smaller goals and assign a valuable reward for each small goal achieved, your willpower will be activated” (source). My original weight loss plan did have goals for incremental weight loss. For example, if I lost five pounds, I would treat myself to a movie. And if I lost twenty pounds, I’d get a hair cut. It’s time to find my original list and hang it up on my fridge so losing all the weight I’ve gained will seem more possible and I’ll have something to look forward to along the way.
  • Train your willpower, but don’t overdo it. Hence why cheat meals and lazy days are so important, and that helps me breath easier.
  • Work on your stress levels. “According to studies on the connection between stress and willpower, goal-oriented behavior suffers when our fight-or-flight signaling is on” (source). My stress has always been difficult for me to manage. Before I developed better coping skills and healthier habits, I used to suffer from severe, complex migraines. They seemed like small strokes; I wouldn’t be able to talk or remember things, and one side of my body would be numb. The vision in my right eye would resemble a television screen with static. There’d also be blinding, horrible pain. Exercising helped, but I want to implement a yoga regiment and spend much more time reading and writing. I also need to continue turning my home into a cozy sanctuary, even if it is little by little due to financial constraints. I should put fresh flowers in different rooms. I also need to start seriously planning my garden.
  • Set realistic goals. “Set goals that are big enough to be motivating but still doable. Alternatively, break your goals down into sub-tasks and work on one smaller goal at a time” (source).

When I get down on myself, I need to remind myself of the following things:

  • Willpower gets stronger with regular use. You can train your willpower with small things like making your bed every morning or choosing a fruit over a cookie at least twice a week. Start small and scale it up as your self-control skills grow.
  • Willpower is a muscle you can train. “Hear this: You are not forever bound to your bad habits. Of course, some poor habits might be hard to break, but as long as you keep your goal in mind and work on strengthening your willpower, nothing is impossible. You can become a better version of yourself; the power to make this happen is always within you” (source). I WILL READ THIS EVERY SINGLE DAY.

It is also helpful to remember that: “21 days is the minimum time needed to build a new habit” (source). That’s three weeks; that’s not so bad! I will give myself time. I will love myself. I will be patient with myself.

Next week, I’ll share my three-week plan for kick starting my plan to become a strong, more motivated woman. Will you join me? Do you want to become more motivated? Have you ever thought about how to be the best version of yourself?thesecrettostayingmotivated

On being random, dismantling and finally updating.

Published June 27, 2016 by mandileighbean

It’s been over two months since the last time I posted, and there’s nothing I want more than to tell you I’ve been doing wonderfully interesting things, that I’ve been really and truly living. But that would be a hyperbole. I’ve been alive, yes, and I’ve done some fun things, yes, but nothing that should keep me from writing.

So let’s catch up, shall we?

I haven’t lost any weight, but I have gained some. I haven’t really been trying, as I’ve felt mostly unmotivated and uninspired lately. Is this summertime sadness? Is this some looming emotional, existential crisis that has finally landed? Am I just melodramatic? Rather than answer these questions, I usually eat a bag of potato chips (the ones that say “Family Size”) and fall asleep on my couch.

I think I’ve identified one behavior that needs to change.

I wish I had a camera that could take quality pictures of the moon and do its beauty justice.

“A heart that hurts is heart that works.”

I don’t fantasize about sex. I fantasize about intimacy; how sad is that?

I think a duck must have a perfect life. They just float on, no matter if the water is calm or choppy. They can take off and fly whenever they want. If the only dunk their heads in the water, they have food. It’s simple and free, and I am envious.

I am done romanticizing broken men, as if loving them adds something noble to my character.

“I don’t hold grudges. I believe that’s the shit that leads to cancer.”

The school year ended on a high note. The senior events I was charged with helping to plan (Mr. Manchester, Senior Prom, graduation) all went off without a hitch. I am proud of the work I’ve done.

“Nothing is ever over.”

I really need to use my upstairs more. I don’t have central air though, so during the summer, the temperature is almost unbearable up there. So I’m in pretentiously self-proclaimed “office,” but it’s dark in here. It’s really dark in my house. I’ll say it’s to keep it cool, since I don’t have central air, but in all honesty, it’s because I’ve been too broke to afford light bulbs and now that I do have money, I’m simply too lazy to buy some and replaced the old ones.

“I know what I want, and I don’t mind being alone.”

It’s really dark in my house. I’ll say it’s to keep it cool, since I don’t have central air, but in all honesty, it’s because I’ve been too broke to afford light bulbs and now that I do have money, I’m simply too lazy to buy some and replaced the old ones.

This is what a successful adult looks like, no?

The literary agent who requested the first fifty pages rejected me, but my original publisher is still thinking about it. What’s that saying, when God closes a door, He opens a window? I’m feeling ambivalent to everything, mostly because I’m sunburned and it hurts so I’m cranky.

I like collecting little, seemingly unimportant details of the people in my life to better craft my characters.

When school was in session, I realized that the worst thing about leaving my house each weekday morning wasn’t having to bid adieu to my comfortable bed and its cozy covers, but that I miss the early sunlight streaming through the windows and lighting the wooden floors. It’s beautiful, and I was sad I could never just sit and admire it. But now I can. I think that’s how life is supposed to work.

I do this thing sometimes where I just sit in my car. I might leave the engine running, or I might shut it off, but either way, I sit in the driver’s seat, scrolling through the social media garbage on my phone or playing Tetris. It’s wasting time, one of the most precious gifts, and I hate it. I don’t know why I do it. Is it exhaustion? Is it moodiness? I abhor how lazy I am. I had an idea for a scene for my third novel, but the details have faded. I remember it had something to do with a modest, upstairs library and someone watching on anxiously as someone else carefully surveyed the titles. I wanted to throw in visiting a favorite author’s grave, but there was definitely more to it, like dancing or something? I need to write things down more often … obviously.

“Wanting it doesn’t make you the monster, taking it does.”

Some days, I just waste the hours until I can go back to sleep.

“You can fail at what you don’t want to do, so you might as well do what you love.”

I’ve been in a miserable sort of funk, so I’m endeavoring to change my life. My friend thinks I need to be comfortable alone before I can be comfortable with someone. She recommended hiking, picnicking, wine on the beach, seeing movies, and getting coffee. I also think I should leave the state. I’ve been dying to go to Key West in Florida. This summer, I’ve decided to dismantle myself from the inside out, rebuilding to be more carefree, more creative, more in love with myself and less dependent on others. Some days, I have to talk myself into getting out of the shower, and even then, I change into pajamas.

But I’m trying to be positive, I swear. I’ve begun keeping a running list of things that make me happy to be alive (in no particular order).

  • fireworks on a summer night
  • driving my Jeep without its roof and doors
  • sunburn (as long as it turns tan)
  • books (even the shitty ones because they’re non-examples for my career)
  • clean sheets
  • hot showers
  • food, glorious food!
  • running and being sweaty after a run because it helps me to love my body
  • good movies
  • laughing
  • the national pride fearlessly displayed by soccer fans

“The effect you have on others is the greatest currency you’ll ever have.”

I recently lost a banana for 24 hours.

“I’m ripe with things to say. The words rot and fall away.”

So, here’s an excerpt from the novel I’m working on. You should hit “play” on the video that follows now, so you can have a soundtrack. Ironically, the song playing is not the one I quote in the paragraph that follows. I wish I knew why I do the things that I do.

“The thing about things is that they can start meaning things nobody actually said, and if he couldn’t make something mean something for me, I had to make up what it meant.”
– Amanda Palmer

Kelly dropped the box filled with odds and ends concerning the kitchen with an exaggerated, dramatic sigh of relief. The box landed on Charlotte’s tiny, cheaply and poorly made kitchen table, a piece of furniture she had salvaged from her grandmother’s home, a piece that had likely been in the home for forty years – a horrible blend of Formica and putrid pastels. For a moment, Charlotte had been hopeful the weight of the box would crush the table and put the ugly thing out of its misery, but she had no such luck. She watched Kelly similarly drop herself into a chair, sweaty and tired from a day spent moving, a day of manual labor. “I don’t want to do this anymore,” she whined.

Charlotte offered a grin of commiseration. “I know, me neither.” She moved a few steps closer, resting against the back of a chair.

“Then let’s call it quits and do something better.”

“Like what? As you can tell, I haven’t got much of anything.”

Kelly thought for a moment. “You got playing cards?”

“I think so,” Charlotte said. She knew damn well that she did, but she was playing it cool for no other reason than it was a habit turned instinct. It was irrational – there was no way Kelly would give a shit about how those cards came to be in Charlotte’s possession, or how seeing those cards made Charlotte’s dumb heart skip a beat even now, even though she was nearly 1,000 miles away.

Kelly’s face of thoughtful concentration broke into a youthful smile of excitement. “Well, shoot – I’ve got beer and some of them crisps. How’s ’bout you and me play us a few rounds of cards?”

“Sure,” Charlotte smiled. Kelly scurried back to her neighboring apartment to scrounge up some beer and some snacks, and Charlotte headed to her bedroom. At the foot of her bed, upon the creaky floor, sat a box labeled, “PERSONAL.” It had been the only box Charlotte had personally moved, had tucked discreetly in her car and carried hurriedly across the threshold of her new apartment, lest anyone should see and ask about the contents, most of which meant absolutely nothing to anyone except Charlotte (hence the label). It wasn’t filled with lingerie or vibrators or dirty pictures or anything like that. The contents only embarrassed Charlotte because of their innocence, because only a prude would cling to a random assortment of objects that reminded her of people who had long since removed themselves from her life, or had been removed for any number of offenses. The items in the box would mean nothing to a passerby and that embarrassed Charlotte, like there was something shameful and almost juvenile about being anything but obvious.

She squatted somewhat uncomfortably to delicately open the box, lovingly unfold the flaps so that she had complete access to some of her memories, so that the majority of the contents were visible. Charlotte only needed to scan the contents for a few seconds before she found the deck of cards, quaintly contained in cardboard, beaten up from a few years of handling. A smile splayed itself unabashedly upon her lips as she reached into the box the same way a heart surgeon would reach into her patient’s chest cavity. With the same kind of epic patience, she removed the playing cards from the box and began walking back to the kitchen. The youthful, exuberant smile quickly became nostalgic and sad.

The playing cards were white with silver, loopy hearts decorating their backs. The hearts were cute, sure, but there was nothing remarkable about their appearance. They were a treasured item for Charlotte only because of the way the cards came to be in her possession. A few years ago, Charlotte had fallen in love with a beautiful, brilliant, and broken man. As a result, she had developed a constant need to be around him, to be close to him, and so, she invited him everywhere.

One night, she invited him back to her hotel room after a work conference. She and her colleagues had all been drinking for quite some time, right up until the lights came up for last call. The beautiful, broken man had joined them at the bar, at Charlotte’s request, of course. Charlotte had always envied the sort of effortless grace that surrounded him, the way he could suddenly appear anywhere at anytime and be welcomed and accepted. When he strolled into the bar without fanfare or pomp and circumstance, without having attended any of the conference because of a prior commitment, Charlotte was breathless with awe. It was like something of a horribly cheesy and romantic movie made for network television; he could have been walking in slow motion beneath a burning spotlight towards a strategically placed wind machine. The fact that he was walking towards Charlotte smiling was wonderful and she was so happy she could burst apart. She never ever wanted her time with him to end, and her colleagues and friends didn’t want to stop drinking, so a select few decided to buy some beer and return to Charlotte’s room. She turned to her beautiful, broken man and invited him. He played it cool – he was always so goddamn cool – and didn’t really answer one way of the other. Even when they were walking back to the hotel, just across the street, he wouldn’t accept or outright reject the invitation. When he climbed into his car, a lump formed in Charlotte’s throat. She would let him go and hide her disappointment, try and play it cool, so her parting words asked that if he did come, to bring playing cards. He waved somewhat dismissively and drove away. The copious amounts of alcohol she had consumed kept Charlotte’s mood from dipping too low and she scampered back to the hotel among friends, arm in arm, with high spirits.

He sent her a text later saying he couldn’t find playing cards and was just going home. Charlotte sighed heavily and thought her best recourse was to just keep drinking.

About twenty minutes later, there was a booming knock at the hotel room door. It sounded particularly authoritative and Charlotte was worried it was the cops. Were they being too loud? Her one friend raced to the bathroom to hide while the other pressed herself further into the bed, as if the mattress could swallow her whole and conceal her. They had left Charlotte to answer the door and so she did, despite feeling suddenly and incredibly nauseous. She opened it and saw no one. No one was there.

She whipped her head to the right and gazed down an empty hallway.

Looking to the left revealed her beautiful, broken man. He was leaning against the hallway wall like some leading man from Hollywood. His arm was bent at the elbow so he had one hand behind his head and rested his weight against the wall through the point of that bent elbow. His right leg was crossed behind the left one and the toes were pointed down at the plush carpet. In his other hand, he twirled a pack of playing cards. He was smiling, quite pleased with himself and the effect it all had on Charlotte. There was certainly something gorgeous about him, something more than his appearance. His demeanor drove her wild – she would never able to pull off such an entrance, but he had.

And it had been for her. What more could a girl possibly ask for?

But nothing had come of it. He was with some woman with a checkered past and too much makeup. Charlotte’s grandma was worsening, and so she had left it all, run away. But she kept the playing cards to remind herself that for one night, she had gotten exactly what she had wanted, that she had been perfectly happy. The cards symbolized possibility – if it happened once, couldn’t it happen again?

 

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