Willpower can be defined as the ability to delay short-term gratification to reach long-term goals.
Willpower is not an innate trait that you're either born with or without.
It is a complex mind-body response to an internal conflict.
The need for self-control prompts changes in the brain and body that allow us to resist temptation and override self-destructive urges.
Willpower is like a muscle that can be trained - it may be tiring at first, but eventually you build more stamina.
Willpower and stress
The biology of stress and the biology of willpower are incompatible.
The stress response diverts energy away from the areas of the brain needed for rational decision-making.
Stress encourages you to focus on short-term outcomes, but self-control requires keeping the big picture in mind.
Willpower and sleep
Sleep deprivation (< 6 hrs/night) is a kind of chronic stress that impair show the body and brain use energy.
The prefrontal cortex is especially hard hit, impairing your ability to exert self-control.
As a result, the brain overreacts to ordinary, everyday stressors and temptations.
Willpower and nutrition
Nutrition influences the energy that is available to the brain.
Stable blood sugar levels support brain function and self-control.
Ignoring hunger, eating to little and eating low-nutrient foods deprive your brain of the energy it needs for decision-making.
How can I have more willpower?
Manage your stress. Even just taking a few deep breaths when you are feeling overwhelmed or tempted can be very effective.
Improve the duration and/or quality of your sleep.
Create a diet that emphasizes nutrient-dense foods containing fiber, protein and healthy fats.
Eat in a way that honors your body’s hunger cues and energy needs.
Try simple meditation practices. Meditation training improves a wide range of willpower skills, including attention, focus, stress management, impulse control and self-awareness.
Move more. Regular movement makes the body and brain more resilient to stress, which is a great boost to willpower.
Clarify your “why.” Working towards something that is personally meaningful for you automatically boost willpower.
Be realistic and take baby steps. Trying to do more than is possible will kill your willpower.
