Willpower is like a muscle; it can be trained, overused

Here are some of the highlights of the American Psychological Association’s report “What You Need to Know About Willpower: The Psychological Science of Self-control”:

Willpower is the ability to resist short-term gratification in pursuit of longterm goals or objectives.

Just as muscles are strengthened by regular exercise, regularly exerting self-control appears to improve willpower strength over time.

But also like muscles, willpower can be fatigued by overuse. Studies show that repeatedly resisting temptation drains people’s ability to withstand future enticements, even those unrelated to the original self-deprivation.

Because being depleted in one area can reduce willpower in other spheres, it is more effective to focus on a single goal at a time rather than attacking a list of multiple resolutions at once.

Willpower depletion has a physical basis. People whose willpower has been depleted have decreased activity in a brain region involved with cognition, and have lower blood-glucose levels than do people whose willpower has not been diminished.

Maintaining steady blood-glucose levels, such as by eating regular meals and snacks, appears to help prevent the effects of willpower depletion.

Positive moods, beliefs and attitudes help people stand by their resolve when they’re weary from exerting willpower.

With the right motivation, you may be able to persevere even when your willpower strength has been depleted.

Avoiding temptation and planning ahead are effective tactics for maintaining self-control in the face of temptation.

The report can be found at www.apa.org.

— Celia Storey