Amy FriendMarch 14, 2016

“I wish I had more willpower.” How often do we hear this? The reality is that we all have a finite amount of willpower. It’s how we choose to use it that determines whether we run out of it and indulge, or if we are able to remain strong in the face of temptations.

Willpower is the ability to ignore temporary pleasure or discomfort in pursuit of a longer-term goal. It is a biological function. It is a mind-body response, not a virtue. Anyone using willpower constantly for multiple tasks will have less resolve to make better choices.

Self-control depletes willpower in much the same way that exercise will temporarily diminish your physical energy. It comes down to a battle between your rational side that wants to control what your emotional side wants – it’s not really a fair fight, as emotions are a more powerful driver of decisions than reason. You will be able to handle challenges in the short-term, but at the first sign of trouble or stress, your resolve may crumble along with any new behaviors and habits that haven’t been firmly established.

Practicing healthy habits consistently over time can conserve willpower for times when it’s really needed. Think of it this way. You start each day with a full charge, especially if you’ve gotten a good night’s sleep and eaten a healthy breakfast. As the day goes on your supply of willpower goes down. Brian Johnson, with Optimal Living, shares some things that you can do to save that willpower for when you really need it.

• Eat healthy, Rest and Meditate. We are much more likely to make poor nutritional food choices when we are hungry or tired. Plan in advance when your willpower reserves are at their highest to organize your meals for the day. Meditating can be thought of as conditioning your brain to handle adverse stimuli and allow you to focus more effectively.
• Pre-commit – Decide in advance how you are going to deal with specific challenges as they arise. Studies have found that writing or journaling in advance about how you are going to overcome obstacles has helped people succeed, even after a previous task may have depleted their willpower.
• Tidy Up – Strive to make your home and work areas as neat and clean as possible. The feeling of being organized puts you in control; thus conserving willpower.
• Bright lines – Making decisions black and white creates an environment where you do not have to negotiate with yourself all the time. Either it falls between your bright lines or boundaries that you set for yourself or it doesn’t. This makes it easy and takes no self-constraint. For example, I have a “zero policy” when it comes to fast food, soda and sugary processed foods. I don’t eat these things, so there is no negotiating going on in my head. I am saving my willpower for an unexpected situation that may arise.

Make it a game and play offensively. Use your finite willpower to create great habits! Write these habits down today!

Amy