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This article is scientifically proven to improve your willpower
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Willpower Depletion
It is the idea that we place our willpower under much strain and as we put in much more effort into anything, the more it gets drained.
The consequence of this is that the more it gets drained, the less self-control we have in order to resist temptations. However, many studies are contending this idea and supports the concept that willpower is not a finite commodity that depletes over time, it is something we can control.
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The Lab vs The Real World
- Numerous studies have been performed by various researchers to indicate how real willpower depletion is and if it is even real at all.
- Even with the contention of its existence, some areas of research are showing promising studies that we can exert control over our willpower through workouts or rituals.
- It showed that even small, regular tests of willpower can give your self-control a lift. Willpower workouts don’t have to be especially taxing to have an effect.
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5 Hacks To Supercharge Your Willpower
- Keep your sweets, don't throw them out.
- Drink a sugary drink.
- Avoid multiple resolutions.
- Control your environment.
- Use mindfulness and meditation.
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The Marshmallow Test: 1960 vs 2018
- The most famous willpower experiment was the Marshmallow Test (on delayed gratification) that was developed by Prof Walter Mischel in the 1960s.
- His results showed that those who managed to hold out were doing much better, had higher test scores, and lower BMIs.
- This was contested by Prof Greg Duncan who in his experiment showed in his results that although the kids did better, but to a much smaller degree than the original research.
- They also took account of the children's family background as a factor.
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Reverse Ego Depletion
- Many of the willpower depletion studies have been Western-centric.
- An intriguing take to the willpower depletion was from the studies from Asia where they believe that willpower should be seen as energizing not draining, because it that is our perception of it, then it will be.
- Many Indian practices, such as meditation and concentration, emphasise the idea that people can exert willpower over extended periods and that it has a positive rather than a negative effect.
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SIMILAR ARTICLES & IDEAS:
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Self-Control
... is the ability to regulate and alter responses in order to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals.
Research on Self-Control
- A 2011 survey found that 27 % of respondents identified a lack of willpower as the primary factor keeping them from reaching their goals.
- One study found that students who exhibited greater self-discipline had better grades, higher test scores, and were more likely to be admitted to a competitive academic program.
- The study also found that when it came to academic success, self-control was a more important factor than IQ scores.
- A health study found that people who were rated as having high levels of self-control during childhood continued to have high levels of physical and mental health in adulthood.
- Research has found that self-control is a limited resource. In the long-term, exercising self-control tends to strengthen it.
Motivation and Monitoring
A lack of willpower is not the only factor that affects goal attainment.
- There needs to be a clear goal and the motivation to change. Having an unclear or overly general goal and insufficient motivation can lead to failure.
- You need to monitor your actions daily towards the achievement of the goal.
- You need to have willpower.
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Brute willpower doesn't work
So we should stop worshiping self-control and start thinking about diluting the power of temptation. Because resisting temptation either only has short-term gains or can be an outright failu...
Willpower is not the lucky ticket to success
Studies have shown that people that are really good at achieving their goals are not the ones that put more effort into exerting self-control in the face of temptations, but the ones that experience fewer temptations to start with.
People who are good at self-control
- They actually enjoy the activities some of us resist (eating healthy, studying, exercising)
- They have better decision-making habits
- Some people just experience fewer temptations
- It’s easier to have self-control when you’re wealthy - when you’re poor, the future is less certain.
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Avoid willpower depletion
Building willpower is similar to building muscle. Continually exercising without giving yourself a break is not the best way to increase your strength or performance.
Do...
Use your imagination
Imagination can blunt the cravings that erode your self-control.
If you imagine lying on a peaceful beach, your body will respond by relaxing. If you imagine being late for an important meeting, your body will tense in response. Use this to your advantage in building willpower.
Think about something else
You can even use your imagination to keep unwanted thoughts away.
Every time that unwanted thought occupies your mind, consciously think about something pleasant instead.