Your willpower is limited! But only if you believe so
By: Javier Rumi
Tags: Performance, Self Improvement, Goals, Willpower, Psychology

Self-control and Ego Depletion

Self-control refers to the capacity to modify our responses, especially to put our behaviors in line with our standards: our own ideals, values, and social expectations. Also, it is a vital support in achieving long-term goals.

A great model called the “strength model of self-control” was developed by Roy Baumeister and many researchers in the 90s. That model is still being enriched and perfected these days. Similar results have been observed by independent researchers with no connection to Baumeister, almost around the world. All this means that the model has evidence of describing a real phenomenon.

The strength model of self-control suggests that acts of self-regulation consume resources from a limited source to operate, leaving people in a state of ego depletion, making them less able to exert self-control on a subsequent task.

This means: to run our self-control, we need energy that is LIMITED. We consume it as the day passes by. The less we have, the more we fail to perform the right choices; at that moment, we say we are Ego depleted (lack of resources to be “me”)

Several behaviors deplete your self-control capacity: Information processing, intellectual performance, impression management, violent responses to provocation by a partner, and almost any activity you could imagine that requires you to control yourself. Also, consider that it gets depleted throughout the day; nearly anything you are doing uses it. The later in the day it is, the less you have willpower. Have you ever heard of wanting to write emails or text after partying all night. Or engaging in watching “any” youtube video at 1 AM, being super tired after a long day of work. Or just feeling absolutely not able to put yourself together to go for a run at the end of the day? Ego depleted.

“Your willpower is like a muscle.”

Baumeister coined this association. As when you are working out, your body gets depleted after the practice to recover later during sleep.

If trained correctly, your willpower muscle will get “stronger.” You train your willpower muscle by progressively tackling the same or similar tasks. Every time will be easier, will take less effort, and become more efficient.

My Experience

Ego depletion exists, and it does works. It really does. I know because I tested myself, both, not knowing about the ego-depletion theory and when I did know about the idea…

Mhhh, wait a second. What About ego depletion when I do know a theory that says it does not exist? Oops…I don’t have that one

In the counter-clock study, I wrote about the findings of how our bodies react in estrange ways when we put our minds on places it has never been before. If you don’t want to read the article, I give you in a few words its essence:

Making your mind thinking thoughts that wouldn’t think otherwise, your body reacts in Unexpected ways.

Regarding Ego depletion and the strength model, the research showed that we all get depleted…under ‘normal’ conditions. However, we don’t know what happens under “other” conditions.

You don’t get ego-depleted if you believe so.

There has been continuous discussion in the Psychological community about the existence or not of “ego depletion”. To make the story short: It is evident that there is an effect of ego depletion under certain conditions AND under other circumstances, there is no effect or at least the effect is significantly lower — Wow…so which conditions?: Interventions in Mindset.

If you internally believe that there is no depletion process, in the lab and in the many tested conditions, there is no depletion whatsoever.

I am confused now.

This is My take (still lots of discussion among researchers)

There is some amount of limited energy that is used in self-regulation, and when it is used, people act as they are running out of energy, even if there is still more energy available.

All these elements are true: You have limited energy to control yourself, when using that energy you behave as it is finishing, and you have more energy than you think.

Take away: Our willpower gets depleted. It works pretty much like a muscle, so train it and use it for the most essential tasks of the day (as it is limited). When you think is limited, you can challenge that thought, as there is still more.

With all those conclusions… here 5 steps to use it better and train it

1. Use If-Then Statements to minimize the willpower use

Formally called implementation intentions are statements of what you will do when facing a predictable obstacle or temptation. For example, “IF I don’t feel like writing, THEN I will only write for 10 minutes. Having a plan in place for situations you know you failed in the past saves your willpower for something else.

If … (obstacle) … then I will …(behavior)

2. Get a sip of positive experiences

Positive mood mitigates the effects of ego depletion. Taking a break to watch a funny video or spend time with a friend or your child, or a short walk in nature will refresh and quickly recharge your mind.

3. Indulge in a single sweet treat

There is a link between blood glucose and willpower. Glucose is an essential source of energy for your brain; consuming sugar re-energizes it. This doesn’t mean that you will do what is hard for you just by eating candy, but it will boost your willpower.

4. Eat that Frog

As in the book by Brian Tracey, he proposed: do the most challenging task of your day, first. Doing first the job that requires the most willpower ensures to do it while at a Full-load of self-regulation. Any later moment during the day… will find yourself inevitably with less willpower.

5. Limit your Exposure

This finding was replicated clearly; those who aimed to eat fewer unhealthy snacks were most successful when they reported witnessing fewer friends eating. Limiting exposure to a bad habit makes it easier to avoid doing it.

‘Just” make it as hard as you can to be in the situation surrounding the behavior you want to avoid that would otherwise depend on your willpower.