Rethinking willpower

What is Willpower?

Willpower is the ability to resist a temptation — choosing what you think is better for you in the long run instead of what feels good right now. Temptations cause an internal conflict between logic and emotion. Willpower is the ability to engage your “cool” logical brain over your “hot” emotional brain.

Fight-or-Flight vs. Pause-and-Plan

• Temptations trigger a conflict between impulse and self-control.
• The mind-body response to this stress is similar to fight-or-flight.
• The prefrontal cortex, which is the part of your brain responsible for planning and decision-making, becomes impaired and you feel the urgent need to take action.
• In contrast, the pause-and-plan response engages your prefrontal cortex, allowing you to slow down your response and take more intentional action.

Powering the Pause

Your prefrontal cortex needs these three things to power the pause-and-plan response:

Willpower and Nutrition

• Your brain relies on a steady supply of energy to support focus, decision-making, mood regulation, and self-control; inconsistent or inadequate nutrition can make it harder to pause-and-plan.

• Prioritize protein + fiber.

Include protein and fiber in your meals and snacks throughout the day. This helps maintain steady blood sugar levels that support your brain.

• Minimize refined carbohydrates and added sugars.

  • Especially when consumed on their own, low-fiber carbohydrates and sugary foods or beverages can cause a blood sugar rollercoaster that impairs brain function.

• Eat consistently and honor your hunger.

  • Skipping meals or ignoring hunger deprives your brain of the energy it needs for optimal function.

Willpower and Stress

• The biology of stress and the biology of willpower are incompatible.
• The stress response diverts energy away from the prefrontal cortex, imparing the pause-and-plan response.

• Manage your stress in the moment.

  • Taking just a few deep breaths when you are feeling overwhelmed or tempted can be very effective.

• Try simple meditation practices.

  • Meditation can train your brain to engage the pause-and-plan response even in the presence of stress by activating focus, impulse control, and self-awareness.

• Move more.

  • Regular movement makes the body and brain more resilient to stress, which boosts the pause-and-plan response.

Willpower and Sleep

Sleep deprivation (< 6 hrs/night) is a kind of chronic stress that impairs how the body and brain use energy. The prefrontal cortex is especially hard hit, impairing the pause-and-plan response.

• Keep a consistent sleep schedule.

  • Go to bed and wake up around the same time each day. Consistency supports healthy sleep and brain function.

• Create a predictable wind-down routine.

  • Dim the lights, reduce stimulating activities, and avoid heavy work or intense screen use right before sleeping.

• Prioritize enough sleep.

  • Most adults need 7–9 hours per night.

A great strategy for any temptation!