Strong Will Is Like a Muscle. How to Practice It?

Eat a cookie or have a cookie? A few words about gratification

Each of us daily feels an internal impulse to act, aimed at satisfying a variety of needs. These can be simple physiological needs, such as getting food, but also more complex ones, such as wanting to understand how an airplane stays in the air. The impulse that drives us to action is called motivation. But what if we find it difficult to maintain a steady course in pursuit of the set goal?

What often helps motivate us to act is the reward. We gladly take on tasks when we know that gratification will occur immediately. For example, when we rush to the tram, running a few tens of meters to make it is easier, because the reward - the fact that we have made it - appears almost immediately. It is different when we want to run to improve our health - then we have to persistently continue training, and the reward is distant in time.

Many studies indicate that people who are able to persistently pursue a goal without interrupting their efforts despite a deferred reward — such as continuing to train, learn or acquire new skills — achieve more success in life. An example is talented athletes who, in order to win medals, had to devote many hours to training and put a lot of effort into their sports development. How do people who expect instant gratification differ from those who can wait patiently for it?

To understand this difference, it is worth recalling the famous study by Walter Mischel and his colleagues, known as the “Marshmallow Test”. It was attended by children aged 3 to 5 years. Each child sat at the table, on which there was a sweet foam or other treat. The children could eat the foam immediately or wait for the return of the researcher, who — in exchange for showing patience — would give them two marshmallows. The researchers observed that many children who wanted to get a bigger reward used different strategies to resist the temptation. Some covered their eyes, looked away from the foam, or engaged in distracting activities such as singing. Others quickly succumbed to temptation and ate the foam.

Subsequent studies have shown a correlation between the ability to delay gratification at an early age and positive outcomes later in life, for example, in the area of learning or stress management. Research by Walter Mischel has shown that strong-willed people often use strategies such as distractions or changing their environment, which allows them to avoid temptation.

Instead of relying solely on willpower, we can therefore arrange our environment in a way that favors the achievement of goals. For example, we can avoid storing unhealthy snacks at home or turn off notifications on the phone at work. These findings suggest that willpower can be strengthened by appropriate environmental changes or cognitive strategies that reduce temptation and facilitate persistent goal pursuit.

Can a strong-willed person get tired?

Very interesting research on self-control was carried out by Roy Baumeister together with his colleagues. His “ego depletion theory” suggests that a person's willpower is powered by a limited pool of energy. Research to support this thesis was carried out in four phases — one of which involved resisting temptation. The task of the participants was to refrain from eating snacks. Participants were presented with two types of snacks: freshly baked cookies, which, according to the researchers, were a very tempting option, and radishes, which were considered less tasty than cookies. Participants were divided into three groups:

• a group of “radishes”, which was recommended to eat only radishes,
• a group of “cookies” allowed to eat cookies,
• a control group that was not given any food.

Participants were then asked to solve puzzles that were constructed in such a way that it was not possible to solve them. This task was to test their perseverance, that is, a measure of self-control. The people who were tasked with resisting the cookies gave up the puzzle faster than the participants in the other groups. The researchers found that the self-control associated with resisting eating cookies depleted their willpower, leaving them with less mental energy for subsequent tasks.

This is a very interesting concept to suggest that prolonged abstinence from an action we feel like doing leads to a loss of energy resources, which consequently weakens our ability to persist in the resolution. However, there is no certainty about the validity of this conclusion - during attempts to replicate these studies by scientists who studied another group of people, the effect of ego depletion was not observed.

How to train the strong-willed muscle?

How can one support one's own capacity for self-control? Scientific research suggests several effective strategies:

1. Strengthening the prefrontal cortex. Impulsivity can contribute to abandoning long-term plans and at the same time weakening our strong will. For example, during a walk, we may notice at the exhibition a beautiful jacket (which we do not need at all) and feel a sudden desire to spend on its purchase our savings. In such a situation, the extensive prefrontal cortex of the brain can be helpful, which allows us to understand and predict the consequences of our actions, supporting us to say “no” in the face of sudden temptations. Solving puzzles, reading or concentration exercises stimulate this part of the brain.
2. Taking care of an adequate level of glucose in the blood. Research suggests that glucose levels in the body play a vital role in supporting self-control. It turns out that tasks that require self-control can lower glucose levels in the brain. Replenishing it through food or drink can provide us with energy and help renew willpower. Long-term improvement in self-control may also result from an improvement in the body's ability to regulate glucose levels (e.g., through diet and regular physical activity).
3. Implementation of simple plans. In the exercise of willpower and self-control, it is important to set clear goals. When we encounter difficulties in carrying them out — for example, postponing tasks for later, getting distracted, or driving into unsupportive habits — we can refer to previous findings. It is worth creating simple plans based on the principle: “ifs-this”. For example: “If I feel like procrastinating, then I will start doing the task right away and hold out for at least 5 minutes.” This technique, developed by Peter Gollwitzer, helps to “automate” reactions to frequent temptations, reducing the burden of decision making and saving willpower for new challenges.
4. Practicing meditation. Mindfulness meditation is a scientifically proven way to develop self-control by improving emotional regulation and concentration. A study published in 2012 by Michael Inzlicht showed that mindfulness meditation practitioners are better at controlling impulsive actions. This is mainly because regular meditation enhances the action of the prefrontal cortex.

Many of our life ambitions and goals require long-term and consistent effort and enormous energy resources. Each of us has probably heard or uttered the words: “I lack a strong will” more than once. However, let us remember that regardless of our inclinations resulting from character traits, each of us has the potential to support ourselves more effectively in achieving the intended goals. Research shows that there are many ways to “overcome” the weakness of our strong will.

_{Bibliography:}

1. _{Mischel W., et al., Delay of gratification in children, Science, 1989.}
2. _{Baumeister R.F., et al, Ego depletion: Is the active self a limited resource? , Journal of Personality and Social Psychology, 1989.}
3. _{Gailliot M.T., Baumeister R.F., The physiology of willpower: Linking blood glucose to self-control, Personality and Social Psychology Review, 2007.}
4. _{Muraven M., et al., Self-control as a limited resource: Regulatory depletion patterns, Journal of Experimental Social Psychology, 1998.}
5. _{Gollwitzer P. M., Implementation intentions: Strong effects of simple plans, American Psychologist, 1999.}
6. _{Friese, M., et al., Mindfulness meditation counteracts self-control depletion, Consciousness and Cognition, 2012.}