The Science of Willpower
February 2025 - Anna Delong
Willpower
Willpower is a greater predictor of success than inteligence or experience.
Sufficient willpower is associated with greater happiness, improved health and more satisfying relationships.
Your Willpower Center is in Your Brain
Because your brain changes based on the way you use it, it is possible to use your brain in ways that strengthen your Willpower. Think of your Willpower Center like a muscle that gets stronger with use.
Ways to Strengthen Your Willpower
- Low Stakes Practices
The next time you open a door, or brush your teeth or hair, try using your non-dominant hand. OR Wait ten minutes before giving in to an impulse.
The key is to practice overriding a habitual way of doing something and exert deliberate control over your actions.
- Breathe Exercise
Slowing down your breathing for ten minutes a day has been shown to improve heart rate variability, and strengthen your vagal tone both of which enhance the willpower center of your brain. For example try this breathing exercise: Syncing breath with ticking clock.
- Practice
Mindfulness in general strengthens the willpower center of the brain. If you are uncomfortable or intimidated by the idea of Mindfulness, watch this Real Life Mindfulness Video to learn very simple ways you can practice with everyday activities.
- Choose Manageable Goals
Start small to win big.
The wording of your goals is important, for example instead of “I will not scroll work emails when I am home”, try this, “The moment I notice I am scrolling, I will practice stopping and focusing on self care instead.”
- Be Kind to Yourself
If you are exhausted or depleted, try doing something that nourishes and restores you as a first step. A depleted brain switches to survival mode and your willpower center goes off line. Kindly attending to your own needs also nourishes your willpower. Learn how to prime your nervous system to Rest, Reset and Restore.
Remember Shame is not a motivator and set backs are a natural and normal part of any successful journey. Try this Self Compassion Practice .
- Find Support
People who participate in a Wellness Pod are 500% more likely to successfully create and sustain healthy new habits.
The goal is to listen, encourage and support rather than give advice. Decide together when and how often to connect. Share and savor your successes with each other.
FEAP is Here for You
The Faculty and Employee Assistance Program (FEAP) offers professional, confidential services to help individuals struggling with stress, burnout, and willpower.
On February 20, 2025, from 12:00 PM to 1:00 PM, FEAP is hosting a webinar titled "Strategies to Strengthen Willpower to Help You Achieve Your Goals." This session will explore effective techniques to enhance self-control and align actions with personal objectives. Participants will learn about the biology of willpower and discover practical strategies to bolster it. Additionally, FEAP provides access to assessments, short-term counseling, referrals, and follow-ups at no cost, supporting a wide range of personal and professional concerns.
About the Author
Anna DeLong, a Consultant with the Faculty and Employee Assistance Program, has 23 years of experience at UVA and 10 years in private practice. She provides counseling, debriefings, and webinars on neuroscience and well-being. With extensive training, Anna is passionate about sharing research-based tools to promote others' well-being.