A new meaning for willpower
Can you all tell I have had time to catch up on old magazine articles over the holidays?
Somehow I ended up with a subscription to Whole Living. It’s obviously related to the relay triathlon I did last summer because it comes addressed to Team One Leg at a Time – our team name. I am just not sure why I get it. But… I actually really like it! There are lots of neat vegetarian and vegan recipes in each issue, lots of eco friendly stuff, and tons on life balance. I actually hope I continue to receive it in the mail.
So here we go. There was a interesting article about willpower in the Jan/Feb issue (click here to read) that I highly recommend! Like the article first says, I did think willpower was just something I don’t have. Why else can’t I stop eating chips and salsa, or impulsively signing up for races?
But the whole point of the article is that we all use willpower every day, and our ability to access it is much within our control. We can’t only look at when we think we “lack” willpower (drinking too much, eating too much, snapping at our spouse), but we have to think about all the “right” decisions we make too – working on a project in advance of its due date, working out instead of sitting on the couch, paying bills on time… you get the idea. The article is saying that instead of thinking about willpower as “forcing yourself to do things you don’t want to do,” think of it as “having the strength or willingness to do what matters most to you.”
Silly, but that kind of blew my mind because I was always in the “I have no willpower” and “willpower’s only use is to make me stop eating cookies” camp. Thinking about using it each day, for multiple things, is a very new thought to me… now I just have to think about what matters most to me.
I wanted to share the four willpower “facts” from the article because they were all news to me (don’t you love it when you read a magazine and feel like you aren’t reading some regurgitated crap you’ve seen before? That must be why I like this mag – I’ve never had one like it). Most of this is taken word for word, so credit goes to the article (well, for this whole post, really).
- We’re wired for it – willpower is not strictly mental – it has a physiological basis, much like the “fight-or-flight” response in moments of stress. Willpower comes in the form of “pause and plan,” however – it does not kick in as fast as flight-or-fight because it is not related to immediate survival. It’s trickier to notice, but it is an instinct we all have.
- It fluctuates – we have a limited amount of willpower. Willpower requires glucose (energy stores your brain draws on) – and we probably all know we don’t make our best decisions when we are hungry. “Every decision that is not habitual – choosing from 20 bottles of shampoo at the store – uses willpower.” “It taxes the system at a very low level.” After we use our willpower, we have to refuel and restrengthen. Also – no one has perfect self-control on the time! So be easy on yourself, and work on strengthening your willpower (they gave 7 exercises which you can see in the link).
- Guilt doesn’t work– labeling your actions as “bad” can lead to self-sabotage. Creating guilt and shame, and remorsing over what you did, can lead you right back in to doing it again. On the other side of the spectrum – don’t be overconfident about good behavior. Psychologists calls this “moral licensing” – when we think we’ve succeeded at something, and reward ourselves, but the reward reverts us back to old behaviors.
- There are three parts. The three types of willpower are “‘I will’ power: the ability to do something we don’t want to do because it’s good for us. ‘I won’t’ power: the ability to stay away from things that are bad for us, and ‘I want’ power: making decisions based on goals.” “People can be strong in one area, but not others.” “The secret to changing habits lies in paying attention to all three of the powers.”
Then the article included seven ways to build self-discipline. I thought they were so-so, but you can see them in the link.
But wow. I thought there were so many cool tidbits in this article. Like the “pause and plan” reflex. I need that to be my new motto! And the idea that we are using willpower all the time to make decisions. And the “moral licensing”… and the three types. These are all very new ideas to me that I am exited to think about!
What is your view on willpower? Do you view it like I did, or do you think more in line with the article? Where are you strong in willpower and where do you need improvement?
Themocracy
I will have to read that article later, it sounds very interesting. I like the “Pause and plan”, I need to make that motto too.
Have a great day!
I guess it makes sense that it requires some sort of energy. And that makes me feel a little better when I think some people have more of it than I do- maybe they just distribute it to different things than I? Interesting…
Like maybe the people we see who eat perfect all the time and look perfect actually have no willpower when it comes to something else. Like video games (lame example, I know!).
Yup I agree with this totally…my “will power” comes out of fear..:) If I sign up for a race, I had better get my butt out there and train or I fail..don’t want that 🙂
That’s probably one of the most interesting things I read lately. It all kinda makes sense. The experts say that sleep also affects will-power. Or something like that…if you get enough sleep, you can lose weight easier. Maybe that has something to do with the glucose. When we sleep enough, glucose levels are more even. Also, distant running/training – that affects will-power, I think. I know when I was training for the Ironman, I had no will-power around food. Now, I still crave the “unhealthful” stuff, but my will-power kicks in and I don’t eat it. Distant stuff has GOT to affect glucose levels…
#3 it totally true for me – that “moral licensing” gets me every time!
I have read so many things that say how out of whack your system gets if you don’t get enough sleep… you are more imbalanced and actually do crave salty fatty foods. This really scares me – I am lucky if I get 6 hours of sleep a night!
I just read the 7 steps…I like the one about mentally indulging. I think that works sometimes…
I am in the same camp as you! However, I have been making an effort to not beat myself up. At first, my new year’s resolution plan included working out 6 days a week. Eventually I realized that I need to be more realisitic and think of working out as something I enjoy and not something I should do. Last night, it worked!
Interesting! It has always baffled me how I can be so disciplined in some areas of my life (like exercising) and so lax in others (eating!)
Me too. And the sad thing is, all those studies say that eating healthy is more important than exercise (if you can only do ONE, that is). What do you think?
I’ve heard about #2 before (that we have a set amount of willpower and you can use it up throughout the day) but the other points were new to me. The section about the three different areas of willpower was interesting. I’ve never thought about it that way.
And I bet you get the magazine because you were the team captain. Captains get all the perks 🙂
I thought the three parts was really interesting too. Which ones do you think you are good at? I think I am bad a the “I won’t.” And “I wan’t.”
Guess it is a good thing I was Captain? LOL
I’m pretty bad at “I will” and “I want” is tough for me in many aspects of my life. “I won’t”, though, is easier.
We have a bowl full of all those snacks at our house for when my wife’s 9 yr old granddaughter comes over. The only ones that are mine are the Frankenberry fruit roll ups. 🙂
I snack on cashews. No need for willpower on those.
As for what snacks I need willpower over, that would be gummy worms. I’ll eat the whole bag. I try to space it out, but their tasty goodness calls to me when I walk by the cupboard they are stored in.
hmmm, I’m going to have to muster up the will power to read the article! The Native Restaurant looks incredible!! WOW.
I like the idea that you exercise willpower all the time. Like it is ridiculous to say that someone who sticks to your training schedule does not have willpower!
In response to your comment, don’t you work downtown every day? I am so excited for Monday! I asked a friend about the place and she said the food is really good.
I work from home 1-2 days a week. Today was a work at home day.
Yay! What did your friend say?!
First off, awesome relay team name!
I have never thought of Will Power in these terms ever. I’m actually kind of blown away by some of the points that were made. I’m going to have to sit and think about this for a bit.
I was blown away too! Aww, great minds think alike? Or, mediocre minds think alike? LOL!
Ooh, I actually reviewed a book on willpower a few months ago (http://www.stephanywrites.com/2011/09/book-review-willpower-by-roy-f.html). It was SO interesting to see what it is and what it means for my life. Quite, quite interesting! A lot of my perceptions on willpower were changed from this book.
Anyway, great post and this topic always intrigues me!
Wow! I wonder if this article drew from that book, because a lot of the first points you mentioned were similar to what I did! The Oprah thing cracked me up. Too bad you only liked the last 3 chapters of the book. It sounds interesting.
Great post! I love that you have a pin on your jacket. I have pins on all my running jackets and shorts. Seems like I need one often enough that I just keep one handy.