How to keep your resolvings( clue: it’s not all about willpower)
Its not the only route to change your habits: you could start by making the goal easier in the first place
Its hard to think of a situation in which it wouldnt be extremely useful to have more willpower. For a start, your New Years resolves would no longer be laughably short-lived. You could stop yourself spending all day on social media, spiralling into desperation at the state of the world, yet also summon the self-discipline to do something about it by volunteering or donating to charity. And with more political will, which is really merely willpower writ large, we could forestall the worst consequences of climate change, or stop quasi-fascist confidence tricksters from get elected president. In short, if psychologists could figure out how to reliably build and sustain willpower, marriage be laughing.
Unfortunately, though, 2016 was the year in which psychologists had to admit theyd figured out no such thing, and that much of what they thought they knew about willpower was likely wrong. Changing your habits is certainly doable, but more willpower may not be the answer after all.
The received wisdom, for nearly two decades, was that willpower is like a muscle. That means you can strengthen it through regular use, but also that you can tire it out, so that expending willpower in one route( for example, by forcing yourself to work when youd instead be checking Facebook) entails therell be less left over for other purposes( such as defying the enticement of a third pint after work ). In a landmark 1998 analyse, the social psychologist Roy Bauermeister and his colleagues cooked a batch of chocolate cookies and served them alongside a bowl of radishes. They brought two groups of subjects into the lab, informing each to eat only cookies or only radishes; their reasoning was that it would take self-discipline for the radish-eaters to defy the cookies. In the second stage of the experimentation, participants were given puzzles to solve , not realising that they were actually unsolvable. The cookie-eaters plugged away at the puzzles for an average of 19 minutes each, while the radish-eaters gave up after eight, their willpower presumably already eroded by resisting the cookies.
Thus was born the hypothesi of ego depletion, which holds that willpower is a limited resource. Pick your New Year resolves sparingly, otherwise theyll undermine each other. Your plan to meditate for 20 minutes each morning may actively obstruct your plan to learn Spanish, and vice versa, so you end up achieving neither.
Except willpower probably isnt like a muscle after all: in recent years, attempts to reproduce the original outcomes have failed, part of a wider credibility crisis in psychology. Meanwhile, a new consensus has begun to gain ground: that willpower isnt a limited resource, but believing that it is builds you less likely to follow through on your plans.
Some intellectuals argue that willpower is better understood as being like an emotion: a feeling that comes and goes, rather unpredictably, and that you shouldnt expect to be able to force, just as you cant force-out yourself to feel happy. And, like happiness, its chronic absence may be a warns that youre on the wrong track. If a relationship reliably attained you miserable, you might conclude that it wasnt the relationship for you. Likewise, if you repeatedly fail to summon the willpower for a certain behaviour, it may be time to accept the fact: perhaps getting better at cook, or learning to enjoy yoga, simply isnt on the cards for you, and youd be more appropriate advised to focus on changes that truly inspire you. If you choose youre going to fight cravings, fight supposes, fight feelings, you set all your energy and attention into trying to change the inner experiences, the willpower researcher Kelly McGonigal has argued. And people who do that tend to become more stuck, and more overwhelmed. Instead, ask what changes youd genuinely enjoy having made a year from now, as opposed to those “youre feeling” you ought to make.
Lurking behind all this, though, is a more unsettling question: does willpower even exist? McGonigal defines people with willpower as those who demonstrate the ability to do what matters most, even when its difficult, or when some part of[ them] doesnt wishes to. Willpower, then, is a word ascribed to people who manage to do what they said they were going to do: its a judgment about their behaviour. But it doesnt follow that willpower is a thing in itself, a substance or resource you either possess or you dont, like fund or muscle strength. Rather than How can I build my willpower ?, it may be better to ask: How can I make it more likely that Ill do what I plan to do?
One tactic is to manipulate your environment in such a way that willpower becomes less important. If you dont keep your charge card in your billfold or handbag, itll be difficult to use it for unwise impulse buys; if fund is automatically transferred from your current account to a savings account the day youre paid, your goal of saving wont rely exclusively on strength of character. Then theres a technique known as strategic pre-commitment: tell a friend about your scheme, and the risk of mild public disgrace may help keep you on track.( Better yet, give them a cheque made out to an organisation you dislike, and make them promise to donate it if you fail .) Use whatever tricks happen to fit your personality: the comedian Jerry Seinfeld famously marked an X on a wallchart for every day he managed to write, and soon became unwilling to break the chain of Xs. And exploit the power of if-then schemes, which are backed by numerous research studies: think through the working day ahead, seeing the specific scenarios in which you might find yourself, and the specific ways you intend to respond when you do.( For instance, you might decide that as soon as “youre feeling” sleepy after 10 pm, youll run directly to bed; or that youll always put on your running shoes the moment you get home from run .)
The most important boost to your habit-changing schemes, though, may lie not in any individual strategy, but in letting go of the idea of willpower altogether. If the word doesnt truly refer to an identifiable thing, theres no need to devote energy to fretting over your absence of it. Behaviour change becomes a far more straightforward matter of assembling a toolbox of tricks that, in combination, should steer you well. Best of all, youll no longer participate on a battle with your own psyche: you can stop trying to find the willpower to live a healthier/ kinder/ less stressful/ more high-achieving life and only focus on living it instead.
Read more: www.theguardian.com