Willpower often gets glorified in the realms of self-help and peak performance, yet there’s a critical point that many so-called experts overlook: your willpower is NOT reliable.
Today, I’m going to share some straightforward ways to:
- Stay disciplined
- Stick to goals
- Show grit
…all without relying too heavily on your (very limited) willpower.
Picture this scenario:
You and your friend are part of an experiment. Your friend is given delicious warm cookies to eat, while you’re given plain old radishes to eat—all while the aroma of those cookies tantalizes your senses.
You’re already feeling a little frustrated. “Why me?”
In the next part of the experiment, you’re both tasked with solving a tricky problem.
Can you guess what happens? Who’s more likely to successfully crack the puzzle— you or your friend?
Chances are, your friend will come out on top while you might throw in the towel after a few attempts.
This scenario stems from a real experiment conducted by psychologist Roy Baumeister in 1998.
What can you learn from this experiment?
Willpower is exhaustible.
Just like a phone battery, willpower dwindles with use.
The people who ate cookies had an advantage because they didn’t have to resist temptation. Their willpower wasn’t depleted before they tackling the problem.
And the people who had to fight the urge to eat the cookies and the smelly vegetables could no longer muster the strength to do something else painful. They were too tired already.
So now, everything you thought you knew about motivation and grit needs a second look, because you can’t keep relying solely on self-control and willpower to achieve peak performance.
You can’t count on a dying battery.
So, how do you overcome this limitation?
How do you conserve your willpower?
The answer lies in making good habits a no-brainer.
Lessen the amount of willpower consumed.
Either add some reward while doing the task (this is much more powerful than a reward AFTER the task is done)
OR
Stack difficult tasks on top of established habits.
Here are a few examples:
- Want to start working out at 6 am each day? Place your workout gear beside your bed.
- Want to eat healthier? Keep snacks out of sight and out of reach.
- Want to write every day for an hour after dinner? Keep a notebook or your laptop on your dining table.
- Want to spend 45 minutes on the treadmill? Schedule to listen to your favorite podcast or watch your favorite show only when on the treadmill.
Tips for Managers:
- Know Your Team’s Limits: Understand that your team has limited willpower. Encourage habits and setup systems that support their goals.
- Set Clear Expectations: Clearly communicate goals and expectations to your team. Clarity reduces decision fatigue and helps conserve willpower for important tasks.
- Remove Distractions: Avoid giving one group cookies and the other radishes. Create a fair environment where team members don’t feel envious or disappointed about others’ opportunities.
Work doesn’t have to feel painful.
Find ways to add fun.
Find ways to incorporate play.
Find ways to make it effortless.
Find your flow …and don’t let go.
