How to Increase Your Willpower

Do you ever feel like you lack the willpower to achieve your goals? Whether it’s resisting that tempting dessert, sticking to your exercise routine, or finally finishing that project you’ve been putting off, willpower plays a huge role in our success and well-being. But what exactly is willpower, and how can you increase it? This article explores the science of willpower and provides practical strategies to help you strengthen your self-control and achieve your goals.

What is Willpower?

Willpower is the ability to control your impulses and resist short-term temptations in order to meet long-term goals. It’s the inner strength that helps you stay focused, motivated, and committed to your goals, even when faced with challenges and distractions.

Why Willpower Matters?

Willpower is essential for success in many areas of life. Studies have shown that people with high self-control tend to have:

• Better academic performance: They are more likely to get better grades and achieve their educational goals. To illustrate this, consider the classic “marshmallow test” where preschoolers were given a choice between eating one marshmallow immediately or waiting 15 minutes to receive two marshmallows. Follow-up studies showed that the children who were able to delay gratification had better academic performance, and higher SAT scores.
• Improved physical health: They are more likely to maintain a healthy weight, exercise regularly, and avoid unhealthy habits.
• Stronger relationships: They are better able to manage their emotions, communicate effectively, and resolve conflicts.
• Greater financial stability: They are more likely to save money, avoid debt, and make sound financial decisions.
• Increased happiness and well-being: They are more likely to feel satisfied with their lives and experience greater overall well-being.

It’s important to note that while willpower is a significant factor in success, it’s not the only one. Other factors, such as social support and environmental influences, also play a role.

The Science of Willpower

Researchers have discovered fascinating insights into the mechanisms of willpower. One prominent theory is the “strength model of self-control,” which suggests that willpower is like a muscle: it can be strengthened with practice but can also become fatigued with overuse.

Imagine your willpower as a muscle that gets tired after a workout. Just as you wouldn’t expect to run a marathon without proper training and rest, you can’t expect to exert self-control constantly without experiencing some depletion. This state of fatigue, known as “ego depletion,” can make you more vulnerable to temptation and less likely to stick to your goals.

Willpower is like fuel. It can be depleted, and requires refilling.

However, just like a muscle can be strengthened through gradual overload and recovery, your willpower can be built up over time by consistently engaging in activities that require self-control and allowing for periods of rest and replenishment.

How to Increase Your Willpower?

Here are some evidence-based strategies to help you increase your willpower:

Take Care of Your Body

• Get enough sleep: When you’re sleep-deprived, your brain’s ability to exert self-control is impaired. Aim for 7-9 hours of quality sleep each night to ensure your prefrontal cortex, the brain region responsible for decision-making and self-control, is functioning optimally.
• Exercise regularly: Physical activity can improve your mood, reduce stress, and boost your willpower. Engaging in regular exercise, even a brisk walk for 15 minutes, can strengthen your self-control and make it easier to resist temptations.
• Eat a healthy diet: Eating nutritious foods provides your brain with the energy it needs to function optimally, including exerting self-control. One study found that participants with low glucose levels had significantly less willpower compared to those who were given a glucose drink. Therefore, maintaining stable blood sugar levels through a balanced diet can help you stay on track with your goals¹.

Master Your Mind

• Practice mindfulness meditation: Meditation can improve self-control and help you act from intention rather than habit or craving. Even a few minutes of daily meditation can make a difference. Research has shown that meditation can enhance activity and connectivity in brain areas associated with self-regulation.
• Set clear and specific goals: Having a clear understanding of your goals can help increase motivation and self-control. Break down large goals into smaller, more manageable tasks to make them less daunting. It’s also crucial to set realistic goals. Setting overly ambitious goals can lead to frustration and willpower depletion.
• Challenge yourself: Push yourself out of your comfort zone by taking on complex but not impossible tasks. This can help you build your willpower and increase your confidence.
• Practice self-compassion: Be kind to yourself when you make mistakes. Don’t let setbacks discourage you. Instead, view them as opportunities for learning and growth.
• Get support from others: Surround yourself with positive people who support your goals. Share your goals with friends, family, or a therapist, and ask for their encouragement and accountability.
• Monitor your behavior: Keep track of your progress and identify any patterns or triggers that may be affecting your willpower. This can help you make adjustments and stay on track.
• Believe in yourself: Having confidence in your abilities and believing in your willpower can help you keep or regain control. Studies have shown that people are less likely to quit a task when they believe their willpower is not fixed but unlimited.

Implement Powerful Techniques

• Forgive yourself: When you slip up, don’t beat yourself up about it. Instead, acknowledge your mistake, learn from it, and move on. Self-compassion is essential for maintaining motivation and building willpower.
• Make friends with your future self: Think about your long-term goals and how your current choices will affect your future self. This can help you stay motivated and make decisions that support your future well-being. Having a clear life purpose can further enhance your intrinsic motivation and willpower.
• Predict your failure: Identify potential obstacles and temptations that could derail your efforts. Plan ahead for how you’ll deal with these challenges when they arise.
• Surf the urge: When you feel a strong urge to give in to temptation, don’t try to suppress it. Instead, acknowledge the urge, observe it without judgment, and ride it out like a wave. This technique can help you develop greater awareness of your impulses and increase your ability to resist them. You can also utilize the “10-minute rule” by waiting 10 minutes before indulging in a temptation, which can help you make more rational decisions.
• Develop a ritual: Create a pre-game routine to initiate your behavior. This provides a mindless way to initiate your behavior and helps you conserve willpower. For example, if you want to exercise more consistently, use the same warm-up routine in the gym. To further boost your motivation, try to increase the pleasure associated with the activity. For instance, listen to your favorite music or podcast while exercising.
• Use temptation bundling: Pair something you enjoy with something you need to do. This can make it easier to stick to your goals. For example, only listen to audiobooks or podcasts you love while exercising.
• Willpower priming: Start your day with a challenging task to “prime” your willpower for the rest of the day. This can be something as simple as making your bed or tackling a difficult work assignment first thing in the morning. By successfully completing a challenging task early on, you set a positive tone for the day and boost your self-control for subsequent tasks.

Tips for Boosting Willpower

Here are ten additional tips to help you strengthen your willpower:

1. Reward the effort: Acknowledge and appreciate your efforts to resist temptations, even if you don’t see immediate results.
2. Believe in yourself: Self-confidence is key to maintaining willpower and achieving your goals.
3. Clarify your goals: Define your goals clearly and create a plan to achieve them.
4. Develop a routine: Establish a routine to ensure you make time for activities that support your goals.
5. Build up slowly: Start with small, manageable changes and gradually increase the difficulty.
6. Choose the right time: Avoid taking on too many challenging goals at once, especially when you’re already under stress.
7. Be kind to yourself: Don’t beat yourself up over setbacks. Instead, learn from them and keep moving forward.
8. Treat yourself: Reward yourself for your progress with healthy treats or activities that support your well-being.
9. Get support: Seek support from friends, family, or a support group to stay motivated and accountable.
10. Avoid temptation: Minimize exposure to situations or triggers that make it difficult to resist temptation.

Sources of Influence

Our willpower can be influenced by various sources, including:

• Personal ability: Do you have the skills and knowledge to achieve your goals? If not, can you acquire them?
• Social motivation: Do you have the support and encouragement of others?
• Rewards: Are the rewards for achieving your goals meaningful and motivating to you?
• Information: Do you have access to the information and resources you need to succeed?
• Self-Efficacy: Do you believe in your ability to achieve your goals?
• Situational factors: Are there any environmental or situational factors that are making it difficult to exert self-control?

By understanding these sources of influence, you can identify potential obstacles and develop strategies to overcome them.

Willpower Exercises

Here are five exercises to help you strengthen your willpower:

1. Define your goal: Clearly define your goal and write it down.
2. Start with “I will”: Create a list of “I will” statements that support your goal. For example, “I will exercise for 30 minutes every day.”
3. Write down & revisit: Write down your goals and revisit them regularly to stay focused and motivated.
4. Try “I won’t” power: Create a list of “I won’t” statements that help you resist temptations. For example, “I won’t eat junk food after dinner.”
5. Compare, assess & adjust: Regularly compare your actual behavior to your intended behavior and make adjustments as needed.

Common Obstacles to Willpower

While willpower can be strengthened, there are common obstacles that can make it difficult to exert self-control. These include:

• Stress and fatigue: When you’re stressed or tired, your willpower is more likely to be depleted.
• Negative emotions: Emotions like anger, sadness, and anxiety can interfere with your ability to make rational decisions and resist temptations.
• Lack of sleep: Sleep deprivation can impair your brain’s ability to exert self-control.
• Unrealistic goals: Setting goals that are too difficult to achieve can lead to frustration and willpower depletion.
• Lack of support: It can be challenging to maintain willpower without the support and encouragement of others.

By being aware of these obstacles, you can develop strategies to overcome them and stay on track with your goals.

Books on Willpower

Here are some recommended books that offer valuable insights into developing willpower:

The Takeaways

Willpower is influenced by various factors, including your physical health, mental state, and environment. Taking care of your body, mastering your mind, and implementing powerful techniques can all contribute to a stronger willpower.

It’s also important to be aware of common obstacles to willpower, such as stress, fatigue, and financial worries. By proactively addressing these challenges and developing coping mechanisms, you can maintain your self-control and stay on track with your goals.

Start by choosing one or two strategies that resonate with you and incorporate them into your daily routine. As you experience success, gradually add more techniques and continue to build your willpower muscle. With dedication and perseverance, you can achieve greater self-mastery and unlock your full potential.

Sources:

1. Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor. ↩︎