willpower Archives

January 20, 2025 By GOQii

3 Simple Ways to Strengthen Willpower and Achieve Goals

From personal experience, even you might have noticed that most resolutions to join the gym, eat a healthy diet or get proper sleep often go unfulfilled after the first month of the year. While we are often excited to start a diet routine or make exercise a habit, it never works out for long. The enthusiasm wanes and by this time around, there’s barely enough willpower to pull through.

Understanding Willpower

It isn’t completely uncommon to eat healthy for a few days and then go back to indulging in cakes and cookies. Temptations are something that the human mind can seldom control. Temptations of any kind are a good way to test ourselves, especially when trying to follow a strict diet regime.

I often wonder what could come between an individual and their goal that could make it or break it.

When I decided to take up some diet or an exercise routine, I knew the benefits of it. I knew how to do it and what to do as well. Despite all this awareness, something wasn’t right. That triggered a thought in me… I came to realize that my willpower was less!

To achieve a difficult task, one needs tremendous willpower and having the willpower to overcome difficulties in health is paramount!

Most importantly, do not confuse willpower with enthusiasm. Enthusiasm is something that can lead us to start a process, but when the initial excitement dies out, you’re back to square one! “Will” is the desire to make sure you are up to your goal and go through the process wholeheartedly to achieve that goal!

Studies have proven that taking small steps towards a large goal, structured in a sequence, strengthens practical approaches. Once you know how to approach your goal practically, it becomes easier. This, in turn, strengthens willpower. Procrastination can hamper the will. If you know you have got to do something to achieve your goal, just go ahead, work on it and complete the task.

3 Simple Tips to Strengthen Your Willpower:

1. Note Down Your Goal

Write down your thoughts or goals. Making a list helps as a reminder to keep you on track toward your goal. Make sure you write it down where it is easily visible to you. For instance:

A sticky note on your fridge.
A note on your office soft board.
Motivational quotes downloaded on your tab or phone.

2. Meditate For 5 Minutes a Day

Sit up straight and focus your attention on your breath.
When your mind wanders, bring your attention back to breathing

You’ll be building willpower by practicing self-awareness. When you are aware of what you are doing, you’re engaging the part of your brain responsible for willpower. Meditation not only helps you focus but also strengthens self-control. As a bonus, deep, slow breathing calms the mind and improves mental clarity.

3. Get Enough Sleep

As you know, adults need 7-8 hours of sleep daily, teens need at least 9, and kids in elementary and middle school require 10-12 hours. Sleep deprivation makes us susceptible to temptations and pulls us away from our goals. Self-control requires loats of brain power, and when we are tired, our body doesn’t deliver enough glucose to the brain to get the willpower engine going.

In conclusion, remind yourself of what you really want rather than what you think you should want. Ask yourself frequently – “How do I want to feel?” Then visualize what you will lose if you give in to temptation.

We hope this article helps you build willpower and stick to your health and life goals! If you find any difficulty or need motivation to push through, our GOQii Coaches would be more than happy to help you out! You can get in touch with a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

You can also browse through some impressive success stories of individuals who improved their health by making some simple lifestyle changes by clicking here.

What are your health or life goals? Let us know in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

October 6, 2022 By GOQii 6 Comments

The Preliminary Step To Weight Loss Is Training Your Mind

We’ve noticed that most of our players have a common statement that they always make when it comes to weight loss – “I don’t think I will lose weight no matter how hard I try because I don’t have the willpower”. Well, if you’re aware that you lack the willpower, all you need to do is set your mind on it and work towards building more willpower. It’s much easier than you think!

Barriers To Weight Loss

Weight loss is a decision you make in your mind first. You can lose weight if you decide you want to. The biggest barrier you face is actually being self-disciplined and having the willpower to follow through the habits set by your coach. Compliance and determination are needed to follow through but instead, we tend to fall into this vicious cycle that begins with eating a poor diet full of carbs, fats, and processed foods. This, in turn, makes one lethargic and tired all the time. You don`t feel like exercising. What follows next? It’s a huge loss of willpower and you end up feeling extremely miserable and hopeless. But, there is light at the end of the tunnel.

Only You Can Make The Change!

Certainly, there is a ray of hope for all. You can make the change. If you truly want to lose weight, you first have to build the power to make it happen! Willpower is a like a skill – it has to be mastered and nurtured through practice. For example, if your most favorite sweet is passed on to you and you say no for the first time, it is much easier to say no the second time too. But, the question arises – How do you say NO?

Whether it is a good habit or a bad one, the brain has the capability to ‘format’ the data and ‘add’ a new habit. When you repeat a behavior a number of times, it becomes a part of you. So if you give into the craving of eating a sweet for the first time, it develops a weak pathway for the brain, where a chain of neurons works to translate your thoughts into actions with the same action time and again. It then becomes a strong pathway and thus, a habit is formed. Instead of dwelling on or focusing on bad habits, make the change and shift your attention to the ones which are good for you.

If you need help shifting to positive habits which are good for you and your health, subscribe for GOQii’s Personalised Health Coaching where a GOQii Coach will guide and motivate you to achieve your health goals in the most sustainable manner possible without turning your life upside down. Subscribe here: https://goqiiapp.page.link/bsr

For more articles on weight loss, check out Healthy Reads.

#BeTheForce

January 13, 2020 By GOQii Leave a Comment

GOQii Trail Challenge Heroes: Give Up on Shankar Sabadi Giving Up!

Through adversity, there is redemption! What would life be without challenges? How would you know your limits? It is because of challenges we learn our limits, how to push past them and reach our goals. Getting demotivated is natural but with a sound mind and a strong spirit, nothing is impossible! For everyone who was a part of the GOQii Trail Challenge 2019, this was one of the most heroic tales which unfolded before us! Shankar Sabadi didn’t just complete the challenge but served as a living, breathing example of what you do when faced with adversity.

How Was the Experience Compared to 2018?

Shankar Sabadi has been an active GOQii Player since 2017. Since undergoing a transformation and making a positive lifestyle change, he has always been looking for challenges to test his limits. This was the second time that Shankar Sabadi had participated in the GOQii Trail Challenge. Although he said it was painful, and you’re about to find out why, he said it was a refreshing experience when compared to last year.

As the trail challenge was a fairly fresh concept introduced in 2018, the participants, Shankar included, didn’t know what to expect other than the fact that they had to walk 50km. He didn’t expect the mix of hiking, trekking, inclines and declines. Despite not knowing what awaited him, he completed the Trail in 2018 within 12 hours.

This year, he trained himself well for the challenge ahead by climbing stairs every day, going for mountain walks and taking normal ones as well.

Shankar Sabadi at GOQii Trail Challenge 2019

The trail began and all our participants went on route. After a group of 8 people, including Shankar Sabadi and a pacer left the 1st checkpoint, they were following the ribbons used to mark the trail. However, they missed one and took a wrong route. The path was rocky, covered with dense bushes, which made Mr. Sabadi realize that they might have taken a different route. He suggested they should return to the last ribbon.

Few of them weren’t in favour of the decision as they had walked for at least half an hour. After much discussion, the pacer confirmed that they were on the wrong route and they all decided to retrace their steps. As Shankar Sabadi turned around, he tripped on some pebbles. He quickly realized that he won’t be able to avoid the fall and instead of taking the fall on his back and hurting it, he decided to fall on his hands.

He immediately realized that he had fractured his hand…

Never Back Down! Give Up On Giving Up!

He did experience pain and his fellow walkers helped him to his feet. They noticed his arm was swollen. He just kept his hand in his pocket and asked everyone to move ahead. He didn’t want anyone to be delayed on his account.

At the next checkpoint, he asked one of the support staff to spray some pain reliever on his arm. They said a doctor will be available only at the village and offered to take him there. Shankar Sabadi was not ready to give up. He was determined to complete the trail. He said that even though his hand is fractured and hurts, his legs are okay.

Seeing his unshakeable determination, the staff made a makeshift splint out of a tree branch. One of the crepe bandages was used to tie the arm and another as a sling to rest the arm. With this arrangement, he continued on the trail. The walk was painful and the injury slowed him down but didn’t by any means stop him. He had to tread very carefully as he couldn’t use his arm to balance. All the pressure was on his left foot.

He is extremely thankful to all the fellow walkers who carried his bag, offered him water, supplements and energizers along the way (you know who you are and you guys are awesome!) Thanks to this, he only had to focus on walking.

After a lot of trials and tribulations, fighting through the pain and overcoming all of it, Shankar Sabadi completed the trail in 14 hours, just 2 hours behind his last year’s finishing time. Once the challenge was over and we reached Mumbai, he left for home and visited his doctor, who diagnosed that his arm is not broken but curved due to the impact of the fall. His arm was plastered for 3 weeks. You’ll be glad to know that he is recuperating at home and taking physiotherapy sessions to increase blood circulation to that arm and strengthen it.

We often hear of heroes and it is true, not all heroes wear capes. Some heroes teach us to push forward no matter what! Shankar Sabadi exemplifies what it means to #BeTheForce! He says that since he joined GOQii, he has given up on giving up.

Where else could you have heard such a valiant tale? Where else could you feel this energy? If you’re still having doubts, let this story be your motivation to participate in the next GOQii Trail Challenge and complete it.

We’ll be sharing many more heroic stories of participants who made #LifeWorthWalking through Healthy Reads as well as GOQii Play. Do you have an awesome GTC story to share? Write to us here.