4 Scientifically Proven Ways to Increase Willpower

In 1996, social psychologist and expert on self-control Roy Baumeister conducted a study that completely changed psychology. Some individuals were brought into a room that smelled strongly of freshly baked candies.

Note: This article is by Stephen Guise, who discusses 4 scientifically proven ways to increase willpower.

The participants were then given the candies. Ultimately, only a subset of participants received two candies, and those who did not receive candy were given raw radish.

In the next stage, an impossible puzzle was designed to test the strength of the participants' will and determination. The results showed that the participants who ate the candy continued to try for longer and made twice as many attempts as those who ate the raw radish.

Willpower is essential to improve a person's personality. It explains why you get out of bed early to work out and fight the urge to indulge in sweets. The issue is that human willpower is finite, as the previously mentioned study demonstrated, and it can wain just when a person needs it most.

Four scientifically proven ways to increase willpower

1. Eating (short-term increase)

Eating is necessary for this method because the brain's energy intake affects the willpower store. The chemical "glucose" is the energy source for the human brain. When a person eats, the body quickly transforms carbohydrates like sucrose and other sugars into glucose, which the brain and the body use.

According to Baumeister's research, increasing glucose levels to normal can help someone fast transition from surrender to persistence. In a related study, his group found that participants' willpower was instantly restored after consuming lemon juice. Experiments and common sense suggest that fatigue from low blood sugar increases the likelihood of succumbing to unhealthy habits and low productivity due to low willpower. In summary, eating food helps you regain your willpower.

2. Rewarding oneself (increase in the short term)

Several scientists have questioned whether the reward from food is an alternative or supplementary factor to raising blood glucose levels in light of Baumeister's experiments showing that returning blood glucose levels to normal is essential for regenerating willpower. That question has emerged because sugar activates the brain's reward system.

The experts split participants into two groups, and the task for each group was to drink a drink and spit it out without swallowing it. One of the two groups received a drink that was artificially sweetened, while the other group received a drink that was sweetened with sugar.

The experiment's methodology was unique because artificial sweeteners do not stimulate the brain's reward centre, and the participants did not swallow the drink. Restoring the normal glucose level in the blood did not contribute to the process, and in this way, the reward effect was separated from the consumption of sugar. These foods are not considered as brain foods.

Scientists have found that the satisfaction from sampling sugar without swallowing helps revitalise willpower. Artificial sweeteners don't make a difference. The information above evidences that rewards and glucose both play a role in strengthening willpower.

Look for a substitute reward that doesn't involve food if, for example, you are trying to fight the urge to eat sweets. The key to this method's effectiveness is its capacity to take your mind off sweets while fortifying your resolve to resist sweet cravings.

3. Practice (long-lasting increase)

Several studies have proven that using willpower contributes to enhancing it. However, using willpower haphazardly will not help the person. Instead, it needs to be used intentionally and purposefully. That is why exercising muscles haphazardly throughout life does not improve human physical strength. Instead, deliberate and purposeful training needs to be put into practice.

In one study, students were given the two-week focused task of correcting their sitting posture. The results showed an increase in their ability to control themselves compared to those who did not comply with the duty, and an increase in their willpower was observed in aspects not related to sitting position.

Willpower can be likened to muscle; it grows stronger with practice and training and weakens with less use.

4. Forcing the brain to exercise willpower even when you are tired

That method involves tricking the subconscious mind because subconscious and conscious minds have different desires, which is why the person needs willpower. The subconscious is hardwired to pursue its goals and feel good about itself, regardless of morals, ethics, or long-term consequences. However, the conscious mind considers the long-term effects of actions and behaviours; that is, it considers both the present desire and the consequences that may arise later.

When the conscious mind makes executive decisions, man must control his natural tendencies and exercise willpower. For example, refusing to eat sweets because they are unhealthy goes against one's innate desire for sugary rewards. Similarly, forcing oneself to exercise when you don't feel like it is against your subconscious mind, which always chooses the easy route. Nevertheless, your conscious mind is aware of the consequences and acts in the best of humanity's interests.

The issue is that willpower is finite, and the previously mentioned research has demonstrated that when a man is worn out, he loses it and is more likely to revert to his previous bad habits or not follow through on his plans.

One can fool the brain by breaking the final goal into manageable, sequential steps. For instance, if your subconscious mind is more interested in rest and laziness than in working out for thirty minutes, you can wear your gym attire first, spread out the exercise mat, or perform a gymnastics exercise once as a second step.

The brain can be tricked by breaking the end goal into easy and small sequential steps. For example, if you plan to exercise for 30 minutes, but your subconscious mind prefers to rest and laziness, you can initially wear your gym clothes and spread the exercise mat or do a one-time gymnastics exercise as a second step.

The subconscious mind will not refuse to accept simple steps. I have created a strategy by embracing this idea under the moniker "Mini Habits," and I began daily pressure exercises years ago. At this point, I have evolved into an integrated training program. The strategy has been successful because I have been practising daily willpower training by focusing on small goals. For instance, if someone is as weak as I was, performing a pressure exercise once only needs minimal willpower, and over time, the exercise becomes ingrained in the person.

My life has significantly improved on several levels, and I attribute my high capacity for self-control to the straightforward daily habits I follow:

• Exercising daily.
• Writing daily.
• Reading daily.
• Drinking fruit juices daily and following a healthy diet.

My health has improved, I have made significant progress in my career, and my self-confidence has increased through this strategy. Moreover, enhancing one's willpower has numerous positive effects on one's life, and reading the book "Mini Habits" will help you understand the best approach.