Willpower & Motivation – Can They Help?

Have you ever decided you’re going to do something, for example, exercise more, eat differently, ‘drink’ less, or simply make a positive change, only to find that the sofa suddenly looks much more appealing?  If so, you’re not alone!

Two things that can influence whether we take action are motivation and willpower. They’re related, but they aren’t the same thing.

What Is Willpower?

Willpower is the ability to make a deliberate choice, even when something else feels easier, or, more tempting in the moment.

Willpower, is often described as self-control, but willpower isn’t constant. It can be affected by things such as sleep, stress, hunger, emotions, habits and our environment.

For example:

“I don’t really feel like going for a walk today, but I’m going anyway.”

Or:

“I’ve had a difficult day, but I’m not going to give up.”

Willpower doesn’t mean never being tempted.  It means being able to pause, make a deliberate choice, and, decide what you want to do next.

What Is Motivation?

Motivation is the desire, or willingness, to take action towards something we want to achieve.

It can help us:

• Get started
• Turn an intention into action
• Stay focused on a goal
• Keep going, when progress is slow
• Build positive habits
• Experience a sense of achievement

For example:

“I want to become fitter and stronger, so I’m going to exercise.”

Motivation can be powerful — but there’s one problem:

It comes and goes.

You won’t necessarily feel motivated every day, and, that’s perfectly normal.

Your ‘Why’ Matters

Knowing why you want to make a change can help you to stay focused, when motivation fades.  Perhaps you want to become fitter, have more energy, improve your health, spend more time outdoors, or, simply feel better in yourself.  Whatever your reason, remember it!

Sometimes, taking one small step can create enough momentum to take another.

You don’t have to feel completely motivated before you begin.

Sometimes action comes first, and, motivation follows.

Motivation and Willpower Work Together

Think of them as doing slightly different jobs.

Motivation:
“This matters to me, and, I want to do it.”

Willpower:
“I don’t feel like doing it today, but I’ve decided to do it anyway.”

Motivation can help you to get started.

Willpower can help you make a deliberate choice when distractions or temptations appear.

But there’s another piece of the puzzle that can make things easier over time:

Habit

When you repeat a behaviour regularly, it can become part of your routine. This is important because, you don’t want to rely on motivation or willpower, for every single decision.

Think about brushing your teeth. You probably don’t wake up each morning thinking:

“I’m not motivated to brush my teeth today.”

You simply do it because it’s a habit.

Exercise, and other healthy behaviours, can become routine too.

Habit + Consistency

This is where things can become much easier.

My own experience has taught me that building habits, can make a big difference. I’ve developed exercise habits in the past, and, I’m still working on building new habits.

The goal isn’t perfection.  It’s consistency.

A simple way of thinking about it is:

Motivation → gives you the desire

Willpower → helps you act when you don’t feel like it

Habit → makes repeated action easier

Consistency → keeps you moving, towards your goal

You don’t have to be the most motivated person in the world.  You simply need to keep taking those small steps.

Small Steps Really Do Matter

Maybe you don’t feel like doing a full workout. If not, then consider going for a short walk instead.

Maybe you don’t have the motivation to completely change your diet.

Make one healthier choice.

Maybe you’ve missed several days of exercise.

Start again.

One difficult day doesn’t erase your progress.

And one small positive action, can be the beginning of a new habit.

You don’t need to be perfect. You just need to keep moving forward.

 

Disclaimer

This article is for general educational purposes only and is not intended to replace professional medical, mental-health or, healthcare advice.

If you are experiencing persistent difficulties with motivation, mood, eating, exercise or other aspects of your wellbeing, consider speaking with an appropriately qualified healthcare professional.

Individual experiences vary, and research into motivation, self-control and habit formation continues to evolve.

 

Research & Further Reading

Bieleke et al. (2025) — A Scoping Review of Naturalistic Assessments of Self-Control
A review examining how self-control is studied in real-world settings.

Teixeira et al. (2012) — Exercise, Physical Activity, and Self-Determination Theory
A systematic review examining motivation and its relationship with exercise and physical activity.

Orbell & Verplanken (2010) — The Automatic Component of Habit in Health Behavior
Research examining how repeated behaviours can become increasingly automatic.

Gollwitzer & Sheeran (2006) — Implementation Intentions and Goal Achievement
A meta-analysis examining how specific “if-then” plans can support goal achievement.

Millar (2017) — Clocking Self-Regulation: Why Time of Day Matters for Health Psychology
Research examining the relationship between time of day and self-regulation.

Wang et al. (2021) — Mental Contrasting With Implementation Intentions and Goal Attainment
A meta-analysis examining strategies that combine thinking about desired outcomes with specific plans for action.