They found that people who are motivated by the feeling that they “have to” reach a goal engage in more effortful self-control, while people who “want to” reach their goal experience fewer goal-disrupting temptations and thus don’t need to exert as much self-control.
A friend of mine has been working with a productivity coach for the past year. She tells me a story about how she was skipping workouts because she felt too tired. Her coach gave her a quick kick in the ass: “You feel tired because you’ve decided to be tired. That’s your choice.”
…r 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.