Hacking Your Willpower – 10 Science-Based Tools To Take Control
- Brainz Magazine
- Oct 25, 2023
- 3 min read
Written by: Jackie Brennan, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Do you ever feel on an emotional rollercoaster, veering wildly from disciplined to out-of-control? Maybe resisting that cake your colleague brought into work, only to find yourself elbow-deep in a pizza at home hours later? You're not alone.
In my previous article, we explored the science behind why our willpower fluctuates drastically. It depends heavily on limited mental energy fuelled by glucose and sleep. When those reservoirs run low, resisting temptation and sticking to routines becomes exponentially harder. It can feel demoralising when our determination deserts us.
But here’s the good news: you aren’t a helpless victim of your biology. There are research-backed tools you can use to master your mindset and set yourself up for self-control success, even when your will feels weak.
But the good news is, we aren't helpless victims of fluctuating willpower reserves. There are research-backed tools we can use to set ourselves up for self-control success.
The willpower toolkit
Armed with this knowledge, how can we ensure our willpower stays in peak condition? Here's the toolkit you've been waiting for:
1. Know your limits
Willpower relies on the same finite mental energy, scientifically known as "ego depletion", used for decision-making and emotional regulation. Studies show we have a limited pool of these "self-regulatory units". When drained after exerting self-control, your resolve quickly crumbles, so track when you tend to max out willpower and plan accordingly.
2. Watch for symptoms
Learn your tipping point signals – irritability, cravings, lack of focus. Research reveals that when our self-regulatory units run low, we often experience physical cravings, emotional reactivity, and reduced cognitive function. When you spot those signs, use it as a cue to replenish with rest and food before hitting empty.
3. Pick your battles
Choosing small, realistic goals avoids the strain of drastic transformations that deplete reserves quickly. Studies show that gradually building willpower through minor daily wins is more sustainable.
4. Make to-do lists
The Zeigarnik effect demonstrates that unfinished tasks drain mental resources as the brain keeps reminding you. Get them out of your head and onto paper. Crossing off completed items is satisfying and frees up bandwidth.
5. Beware the Planning fallacy
According to research, we are often overly optimistic when estimating how long tasks will take due to cognitive biases. Get objective input to create realistic timelines that set you up for success.
6. Remember the basics
Good nutrition provides glucose for mental energy. Quality sleep allows the brain to recharge willpower reserves. Also, keep your environment orderly – physical mess can contribute to mental clutter.
7. Use "positive procrastination"
Postponing temptations by promising yourself "later" may ultimately prevent giving in to them in the end. Psychological studies show putting off vices makes denial more likely.
8. Create focus time
Dedicate set distraction-free blocks for high-priority tasks. Pre-committing helps avoid decision fatigue. Cognitive research confirms focused blocks boost productivity.
9. Track progress
Recording achievements gives positive proof on days you feel like a failure. Small steps add up when consistently tracked. Studies on motivation indicate logging progress reinforces self-efficacy.
10. Reward milestones
Celebrate meeting even the smallest of goals. A small treat or fun activity reinforces motivation and gives you a needed break. Neuroscience confirms rewards activate dopamine systems that will promote drive.
The takeaway
Fluctuating willpower doesn't have to sabotage your strides forward. With just a little knowledge and tools, you can master your mindset around motivation and self-discipline. The key is understanding your patterns and triggers, creating optimal conditions conducive to success, and being patient with the process. Progress requires perseverance.
Using these research-backed strategies, you can override urges and consistently move in your desired direction. Expect occasional stumbles – they're part of being human. Just keep embracing small steps forward.
So next time your determination deserts you, remember it's not a personal failing. Your biology needs support, so remember to be kind to yourself.
Now it's time to celebrate choosing progress by reading this – you've already come out ahead today!
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Jackie Brennan, Executive Contributor Brainz Magazine
Jackie Brennan, the Construction Wellbeing Catalyst, is an international speaker, sought after coach, trainer, CEO and Founder of Construction Wellbeing. After working in construction for 39 years, from the ground up to the board table, Jackie knows what it takes to build a construction company that really thrives. She also knows where the gaps are. Jackie literally turned her life upside down after she realised that whilst she loved her job, she also wanted something more from her work. Instead of returning to a corporate job she decided to take on a new purpose and direction by sharing a different perspective on mental health. Today, through speaking and coaching, she challenges current thinking and se
