The Science of Willpower Part 2: Strengthening the Mind’s Resolve
In our last post, we made sense of the complex science of willpower, and today we’re going to expand on that understanding with some real-life tips. We’ll be providing you with a whole host of evidence-based ways to harness and strengthen your willpower, so keep reading!
Willpower: Innate vs malleable
Understanding the physical mechanisms that underpin our self-regulation on a neurological level gives us valuable insights into what we can do to boost it.
It’s often believed that one’s level of willpower is assigned at birth, with no flexibility to be altered or improved. However, even though there are undoubtedly genetic and environmental factors that influence it, studies show that it is possible to implement a range of lifestyle changes that have a notable impact on the strength of our willpower over time. So, without further ado, let’s get into it:
Mind over matter
As we learned, the PFC, or pre-frontal cortex, is a key brain region that affects our impulse control. So, to improve willpower, we can focus on tasks that engage the PFC. Some options include:
CBT, or cognitive behavioral therapy
The use of mental imagery
Creating structure
A hugely effective way of strengthening our resolve is to work on behavioral changes that both reinforce the behaviors we want and reduce the behaviors that we want to decrease or eliminate. This can look like:
Setting realistic goals
Creating intentions for implementing change
Establishing habits through consistent repetition
How does this help improve willpower? It helps minimize what’s known as decision fatigue and creates automated structures that our brain thrives with. By removing the need to make many small decisions each day, space is freed up for more challenging tasks that require self-control.
Looking after yourself
Sure, you might have heard it all before, but taking steps towards prioritizing your well-being has so many positive effects on your brain, including helping to promote self-regulation skills. What can you to do to keep everything in good working order?
Implement stress management techniques
Practice good ‘sleep hygiene’.
And why does this mean stronger willpower? Both chronic stress and lack of good-quality sleep can impair the activity within the PFC which causes us to become more susceptible to impulsive behaviours.
Movement matters
And lastly, on the subject of well-being, physical exercise is also pretty high up. And for good reason: it increases the levels of the feel-good neurotransmittersserotonin and dopamine, helping to regulate our moods and enhance the cognitive functions associated with willpower. Not only that, but aerobic exercise also promotes neuroplasticity, aiding the brain’s ability to rewire and adapt to changes that aid in self-control.