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Unlocking the Power of Willpower: Strategies for Achieving Your Goals

Willpower refers to our ability to discipline ourselves to achieve the goals we set in our lives. These goals can be either short-term or long-term. For example:

• Quitting smoking
• Adopting a healthier diet and exercise routine
• Improving work efficiency or passing exams

“I don’t have very strong willpower” or “I can’t discipline myself.”

But what exactly is willpower, and why is it important?

Definition of Willpower

Most psychological scientists define willpower as:

• The ability to delay short-term gratification (like going out to have fun) for long-term benefits (like completing a dissertation)
• A conscious, effortful self-regulation
• The capacity to override unwanted thoughts, feelings, or impulses
• A limited “resource” that can be depleted

Common Beliefs About Willpower

Many people believe that with more willpower, they could improve their lives. They think that increased self-control would help them:

• Eat healthier
• Avoid substance abuse (alcohol, drugs, etc.)
• Exercise more regularly
• Manage finances better
• Procrastinate less

The American Psychological Association’s annual Stress Survey in 2011 examined participants’ abilities to make healthy lifestyle changes. It found that:

27% of survey participants consistently cited lack of willpower and self-discipline as the main obstacles to implementing such changes.

In his book “The Power of Habit,” Charles Duhigg discusses studies on willpower and self-discipline. He notes that self-discipline was a better predictor of academic performance than IQ. Duhigg also suggests that the best way to strengthen willpower is by making it a habit.

In an experiment, researchers asked students to solve a challenging problem. Before this task, half the students were instructed to eat cookies while ignoring a bowl of radishes, and the other half were told to do the opposite.

The experiment aimed to determine if those who had already exercised willpower by resisting the cookies and eating radishes would give up on the problem-solving task more quickly.

The results were as follows:

• Students who ate cookies appeared calm while working on the problem. On average, they persisted for about 19 minutes.
• Those who ate radishes showed signs of irritation, complained about the experiment being a waste of time, and some even rested their heads on the table with closed eyes. On average, they only attempted to solve the problem for 8 minutes—almost 60% less time than the cookie group.

The researchers concluded:

“By forcing half of the students to use their willpower to resist the cookies, we put them in a situation where they were more likely to give up faster.”

They further added:

“Willpower isn’t just a skill; it’s like a muscle that tires with use, leaving less strength for other tasks.”

An Alternative Version of the Experiment

In another version of the experiment, all students were asked not to eat cookies before taking a test. The key difference was in how this request was made. Half the students were asked politely and given an explanation of the experiment’s purpose, while the other half received a cold, obligatory instruction without any additional information.

The results showed:

Students who were treated kindly performed well on the test and completed it on time. Despite resisting the cookies, their willpower remained strong. In contrast, students who were treated coldly performed poorly. They struggled to remember instructions, felt tired, and had difficulty focusing.

The researchers concluded:

“When we ask someone to exercise self-control, their stress levels are much lower if they believe they’re doing it for personal reasons. In other words, feeling that it’s their choice or that they’re helping someone else reduces stress, as opposed to feeling a lack of autonomy or that they’re simply following orders.”

The Hidden Aspects of Willpower

Moreover, if we’re constantly under pressure from authority figures (parents, teachers, bosses) who demand productivity without offering rewards or treating us kindly—instead just barking orders—our willpower suffers even more.

Consequently, these factors deplete our willpower and make us more susceptible to temptations. Other challenges we face due to diminished willpower include:

• Lack of energy and positive mood throughout the day
• Increased anxiety and stress
• Reduced daily performance
• Impulsive behaviors or difficulty managing emotions
• Poor management of body weight, finances, etc.
• Negative self-image
• Strained relationships
• Low self-esteem and self-confidence

Tips for Strengthening Willpower

Before diving into specific strategies, it’s worth noting an insightful interview with Kelly McGonigal, who teaches “The Science of Willpower” at Stanford University. She offers valuable insights on the subject.

Tip #1: Redirect Your Focus

Often, we inadvertently fixate on what we’re trying to avoid. This can backfire, as our brain’s attention remains on the very thing we’re attempting to resist. For instance:

“I don’t want to eat ice cream.”

“I mustn’t get angry or stressed.”

“Who’d sit and read on such a beautiful day?”

“Ugh, who runs 5km now?”

Instead, we should concentrate on our primary motivations—the reasons we set our goals in the first place. This approach taps into our willpower more effectively.

For example, if you’re aiming to lose weight, rather than dwelling on the challenge of resisting ice cream, especially when it’s right in front of you, focus on why this goal matters to you. Is it for better health, improved appearance, or increased self-confidence?

Tip #2: Plan Ahead for Temptations

Develop a strategy in advance for moments when your willpower might waver or when you anticipate facing temptation. Think of it as creating a personal guidebook for navigating obstacles or worst-case scenarios.

For instance, if you’re attending a party and trying to reduce sugar intake, you might tell yourself, “If someone offers me a sweet, I’ll politely decline and eat the healthy snack I brought with me.” Choose whatever strategy feels most effective for you.

Tip #3: The LATTE Method

Starbucks employees use the LATTE method to handle challenging situations without depleting their willpower. This approach helps them maintain productivity and efficiency throughout their shift. You can apply this method in customer service or personal relationships:

• Listen: Give your full attention to the other person.
• Acknowledge: Recognize their concern or complaint, showing you take it seriously.
• Take Action: Address the problem proactively.
• Thank: Express gratitude to the person for bringing the issue to your attention.
• Explain: Clarify what went wrong and how it’s being addressed.

Tip #4: Cultivate a New Identity

Many of us hesitate to share our goals, fearing judgment if we don’t succeed. However, committing to a goal in front of others can actually boost our motivation.

Consider whether you truly want to change or achieve your stated goal. Then, develop thought patterns that reflect your new identity and attitude:

• “I’m someone who prioritizes good physical health in my daily life.”
• “If I don’t succeed at something, it doesn’t mean I’ve failed. It means I’m still learning.”
• “I’m capable of overcoming difficulties and obstacles.”

Tip #5: Concentrate on One Goal at a Time

Rather than tackling multiple goals simultaneously, try this approach:

From your list of goals, select the three most crucial ones. Then:

• Identify which of these is the most important to focus on first.
• Evaluate these goals using the SMART criteria:
  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound
• Begin with one goal and maintain a conscious focus on it.