Tag Archives: self-help

You can boost your willpower, here is how:

Just like the muscles in our legs and arms, our brains get tired too. When we spend all day making decision after decision — the willpower part of our brains gets spent. Without even potentially realizing it, you begin to make poor—or even completely avoid—decisions. It is called decision fatigue and scientists are just beginning to learn more about its potentially detrimental impact. 

Whether it be shopping, working, dieting, it is easier for us to make smart, educated, well-thought decisions in the morning before we have depleted so much of our energy. It is why it is easier to eat healthier breakfasts than dinners, and why we often reach for that piece of candy at the end of the day. Our brains are exhausted and our willpower is depleted. 

Think about building a home, or picking out clothes at the store, you are making decision after decision — what hardware to put where, what lighting fixture, where should the outlets go, do I want the purple shirt or the red shirt, is this dress too big, should I spend this much money, etc. Chances are at the end you feel like throwing in the towel. Or you say “ah screw it, I will just go with this one.” This is decision fatigue. The list can go on and on. But, by recognizing that decision fatigue exists and acknowledging its potentially damaging impact, you can make changes to your life to increase your willpower. 

Reduce decison fatigue

Here are some ways to get started reducing decision fatigue and boosting willpower:

1.) Plan reoccurring decisions ahead of time: Obviously you can’t plan every decision before it happens. That is just life. But many of the decisions that are draining our willpower are the ones we make over and over again. Things like what you are going to wear to work, what you are going to eat for lunch/breakfast/dinner, when you are going to hit up the gym, etc. This stuff you can plan before you go to bed at night so the next day you have willpower for the big stuff. 

2.) Whatever is most important in your day, do it first: Maybe it is exercising, getting a project done, getting the laundry folded, helping your child with a project, whatever it is wake up early and get it done. You are the freshest version of yourself when you wake up. Get up, get to it and start your day off on the right foot, it may even help the rest of the day to unfold smoother.

3.) Take care of you: It is hard to have willpower if you feel drained, unhealthy, unfit, bad about yourself, etc. Put time in your day to focus on yourself and make sure you are getting the proper fuel for your day.

4.) Make commitments, instead of decisions: Rather than getting down on yourself by constantly telling yourself you “want to lose weight,” “want to change jobs,” “want to start working out,” start doing it. You will have fewer decisions to make if you just rip the bandaid off and commit. 

5.) Fuel first: If a decision is coming at the end of the day, or maybe a big meeting at work, then take a break, refresh and eat something first. You will be more on top of your game if you can boost some of that brain fuel. 

6.) Keep it simple: Get rid of the things in your life that you don’t need. Don’t waste your energy on things that don’t contribute to your wellbeing, that don’t provide joy. You don’t need to keep doing unnecessary tasks that are draining your energy. 

Your willpower is not always going to be at a steady level. That is impossible. But the first step to making changes is recognizing where the problems are and working to rectify them. It’s ok to put off a decision for a day rather than being impulsive. You can decide to get some rest first, just don’t avoid it completely. 

Sources: 

New York Times: https://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html

https://jamesclear.com/willpower-decision-fatigue