Willpower
PART 1: The Struggles of Willpower
Many people may refer to Willpower as, determination, drive, resolve, self-discipline, and one of the most commonly used, self-control. It is something that we all possess, yet some people admit that they struggle with it whereas others seem to always have it radiating through their veins. I have contemplated willpower for a few years now and also learned more from the research that I have read through.
I would say that we see Willpower is often linked to self-control because of individuals who struggle with self-esteem, or financial burdens/indebtedness. A failed romantic relationship causes us to question our self-esteem, our value and our outward appearance or attractiveness. When we find ourselves in financial difficulties, we promise ourselves that we will curb our spending and rededicate efforts to paying off debts, or to save for a future endeavor.
Psychologist Roy Baumeister, PhD, describes that it in order for people to accomplish their goals; it is necessary for individuals to have three components in order to achieve their objectives leading to them.
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- Motivation for change
- Monitor your behavior
- Willpower
Psychologist’s go on to define willpower in the following ways:
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- The ability to delay gratification, resisting short-term temptations in order to meet long-term goals.
- The capacity to override an unwanted thought, feeling or impulse.
- The ability to employ a “cool” cognitive system of behavior rather than a “hot” emotional system.
- Conscious, effortful regulation of the self by the self.
- A limited resource capable of being depleted.
Some research has shown that some people seem to have a limit to their Willpower, where others seem to be capable of maintaining their self-control when others wells have run dry. Additionally, glucose levels have shown to play a part in this as well. To some individuals, having sell-control is quite simply mentally tasking and stressful to the point that once their self-control is depleted in one area, they don’t have the willpower to handle another area.
An example of this would be where someone has been trying desperately to save money and stop frugal spending. They have fought the urge all day, or even all throughout the weekend, and when the time comes to making healthy eating choices; they simply do not have the willpower to continue the fight. In one hand they might justify their cheat meal because they did so good not spending $240 on shoes/clothes. Yet the next day they are depressed because of the cheat meal and feel terrible because of the nutrient imbalance in their system. They now feel exhausted, defeated emotionally, and are once again struggling to have the willpower to meet the days newest challenges.
A study in to willpower and self-control showed that when the quality was built in children at younger ages, the quality not only helped them, but stayed with them over four decades in to their adult lives and careers. Further evidence from Mark Muraven, PhD, has also suggested that individuals with a core belief system and their overall attitude were more compelled to exert self-control.
“Yet evidence also suggests that willpower depletion can be kept in check by your beliefs and attitudes. Mark Muraven, PhD, of the University at Albany, and colleagues found that people who felt compelled to exert self-control (in order to please others, for example) were more easily depleted than people who were driven by their own internal goals and desires. When it comes to willpower, those who are in touch with themselves may be better off than their people-pleasing counterparts.”
“A 2010 study by Stanford University researcher Veronika Job, PhD, and colleagues found that individuals who thought willpower was a limited resource were subject to having their willpower depleted. But people who did not believe willpower was easily exhaustible did not show signs of depletion after exerting self-control.”
Additionally, Megan Oaten, PhD & Ken Cheng, PhD found that when, “subjects also reported smoking less and drinking less alcohol, eating healthier food, monitoring their spending more carefully, and improving their study habits. Regularly exercising their willpower with physical exercise, it seemed, led to better willpower in nearly all areas of their lives.”
PART 2: My Concept of Willpower
Willpower as a quality is build and further developed by the three core components of a persons being. Their soul, their spirit, and their body. As those three core components feed willpower, they are then influenced by three exterior couplings which help keep those areas connected, Religion, Social, and Financial.
Body: The more physically active you are, the more immediately your willpower is challenged and strengthened. Just as your muscles are torn apart through weight lifting and rebuilt in recovery, so is your willpower.
Spirit: I define your spirit as basically your emotional state. Are you continually feeding your emotional state with positive nutrition? As it comes to Willpower, I feed it through music, motivational videos, reading books and quotes of inspiration.
Soul: This is who you are, and who you choose to be, what you want to stand for. The being you want to be remembered as when you pass from this earth and on to heaven. Your soul can be corrupted just like any of the other parts, hence why its’ two couplings are social and religion.
Financial: Financial situations can greatly impact our willpower, and is one of the areas everyone can always work on, but also be effected by. As research has shown, people who live in a constant state of poverty have been found to have some of the unhealthiest diets and seem to struggle with a healthy active lifestyle. Due to their willpower being utilized on financial decisions, the snickers bar is more satisfying than the apple. Yet, if we can start to slowly work on this area with increments at a time, we can then help reinforce our spirit and body’s willpower.
Social: Do you encircle yourself with people who are always negative? Who look for all the problems going on in the situation, rather than the solution? Are you spending time with people who are telling you, “This is as good as its going to get?” or, Are you finding yourself spending time with those who will challenge you to reach new levels? People who will encourage you to take new steps to better yourself? Positive energy can be absorbed, but in the same way, so can negative energy. Who we choose to keep around us will either boost our willpower to become better and reach our goals, or it will be that of cancer which slowly eats away at them.
Religion: Those who have a deep root in religion tend to have greater willpower because they have a view of things that are greater than themselves. They tend to have a feeling of purpose or belonging within the system at hand, and tend to also believe they have specific gifts, talents, and value that cannot be wasted. They much easily see themselves being here for a specific purpose, or have an direct impact on their surroundings because of the specific purpose they feel called to through their religion.
PART 3: Growing your Willpower
As we have seen in research, willpower can be grown, but also is something that must constantly be worked on. Too many people want to jump in to a situation, “cold turkey” and go “pedal to the floor” as they try to give 1,000% effort all at once. But where does that end up for the vast majority of people? A complete miserable wreck on the corner of “At Least You Tried Ave.” and “You Should Have Taken It Slow St.”
Every step you take should be exactly that, a slow step toward greater willpower. A double amputee does not throw on prosthetic legs and immediately go out and run the Boston Marathon. But what may building your willpower look like?
Willpower Objective 1: Eat an apple for breakfast and have almonds for your snack in between breakfast and lunch.
Willpower Objective 2: I’m going to try and save $50-100 this month and not spend it.
Willpower Objective 3: I am going to walk for 30 minutes every other day, and do at least 30 pushups on my off day.
After doing these objectives for two weeks, maybe a month, you then reassess and work towards making new objectives and new goals which continually grow your willpower towards your benefit and your next level. If it is nutrition, then take it one step at a time. If it is saving money, then do it in increments that you can manager easier than a full dive.
PART 4: Superhero willpower is simply having the courage to over come your fears and doubts.
In the 2011 fantasy/thriller movie Green Lantern, my favorite scene is towards the end of the movie where Carol Ferris is giving encouragement to Hal Jordan, “The Green Lantern”.
Carol Ferris: Well, you’re just gonna have to stop it.
Hal Jordan: Oh, just gonna have to stop it! Well, I tried that and I failed and the Senator died. I told you the ring made a mistake.
Carol Ferris: Wait, go back. How did the ring make a mistake?
Hal Jordan: The one thing that a Green Lantern is supposed to be is fearless. Fearless, is the job description. That isn’t me.
Carol Ferris: So you’re just gonna walk away again? Explain this to me, Hal. Please explain to me, just once, why?
Hal Jordan: Because I’m afraid!
Carol Ferris: Wait, go back. How did the ring make a mistake?
Hal Jordan: The one thing a Green Lantern is supposed to be is fearless. “Fearless” is the job description. That isn’t me…
Carol Ferris: You don’t think your dad ever felt afraid.
Hal Jordan: If he did he figured out some way to beat it.
Carol Ferris: Yeah well, there’s a word for that… courage.
Hal Jordan: They said that the ring wouldn’t have chosen me, if it didn’t see something… Something I don’t see yet.
Carol Ferris: I see it. I always have, the ring didn’t see that you were fearless, it saw that you had the ability to overcome fear, it saw that you are courageous. Which you are, just like your dad.
Though the movie had terrible reviews, and even the lead actor Ryan Reynolds has openly mocked the movie; I’d say this scene is one of the best scenes for the superhero genre of movies. The hero is scared, and filled with fear and doubt. It is where he finds his courage to face evil. The Green Lantern is given his abilities through the power of will.
When our willpower is spent and depleted; we feel defeated inside, we are filled with doubt and fear, and we question why we even began. That is why the external couplings are so important, and strengthening the inner sides of our willpower. Every day your willpower will be tested to see how much you truly want your goals and desires. Do not feel defeated, do not be discouraged.
“This is the way.”
Reference for further in-depth reading:
https://www.apa.org/helpcenter/willpower