Exercise Some Self-Control

I don't think I've ever kept a New Year's resolution. Why? It's probably a mix of I never seem to come up with good ones and I completely lack self control in most aspects of my life. So I decided to see what I could do about this and did a little research.

My idea of willpower, being sucked away by dementors and restored by chocolate! [Image]

Willpower is a muscle

 

Well this is surprising. I always pictured willpower as something more ethereal- like a soul.
The New York Times sums it up as such: "What researchers are finding is that willpower is essentially a mental muscle, and certain physical and mental forces can weaken or strengthen our self-control." Apparently there is actual truth in the phrase "exercise some self-control", because as you use up your will, you actually start using up more glucose in your blood.

Willpower Burnout

 

Roy Baumeister, a Florida State University psychologist, proposed the strength theory for willpower (check out a summary). Basically we only have so much willpower stored up and once we use it up game over: we give in to temptation. The more activities or temptations you try to exert self control over the more willpower you use up and the more likely you are to fail.

I am a total fan of this theory because my mind works exactly like this. Exhibit A: Whenever I try to give up caffeine (I have a crazy Diet Pepsi addiction), I ended up drinking more alcohol. I decided I'd rather be addicted to soda, so now I barely drink alcohol but, well, I'm not gonna say how much soda I drink. I know, I'm gonna probably die of diabetes or something.

Are we limiting ourselves?

 

A NYT Op-Ed has some other ideas on willpower-primarily that we are fooling ourselves. Basically, if you believe that willpower is limited, then it is. I'm not a huge fan of this argument, but please read and make your own opinion.

Notably, the scientist in me is seeing incredibly faulty experimental protocol-aka too many variables. I won't go into that: most of my friends start yawning when I talk "all sciencey". The way I see it, those people who have bigger stores of willpower will be more likely to see it as "limitless" because they have yet to hit the glass ceiling.  All because you haven't hit it doesn't mean it's not there.

There is no such thing as an inappropriate time to quote Mean Girls [Image]

Also, they report that after reading a quote that reminds the subject of the power of willpower, the subject exhibits greater self-control. That is exactly what Baumeister is saying in his study: if you work on your willpower (aka reading that quote) then you will have a stronger "willpower muscle".

Workout that Willpower Muscle

[Image]

So all that information is useless unless we know how to strengthen our willpower muscle. Because lets be honest here, we can all use a little more self control.

Be Picasso

Abstract thinking (lame joke/pun I know) has been shown to increase self control. Think of the big picture, as in why you want to be in shape (health, spring break, etc), instead of how you'll get in shape (what exercises you'll do). Or in general just avoid thinking of the short term. Example, I am not going to think about the Hershey's chocolate bar in my kitchen, which I would love to eat right now.

Also, distancing yourself from the situation apparently helps. I guess this is the reason I don't buy ice cream anymore. The store is so far away there is no way I'm walking over there just to get some rocky road. But really, I think they are referring to emotional and mental distance, not physical: so don't think about the details of the situation.

Curious? Check out this psychology blog for some more info.

Practice Makes Perfect

"Control your mind, you must" [Image]

Like any muscle, you can apparently strengthen your willpower through exercising it. By making small changes and sticking to them, you are learning to control your mind and your will. And that totally made me thing of Yoda.

I found this list of different exercises, which you might find helpful, but some of them seem questionably OCD (as in chew your food 40x). Since I don't need any more help becoming OCD, I'm opting for a different option.

My willpower exercises: never take elevator in my apartment building (3 flights) and only 2 sodas a day. I know, pretty basic, but I hope to add other exercises. My next one will probably be waking up at the same time every day.

 

Why bother?

This is a fitness blog. Fitness takes commitment, which takes self-discipline and willpower. The End.

Actually, lets be whole body-mind focused for a second. Having stronger willpower has been linked to greater life success (in basically every aspect). You want to do well in school, well that takes self control. You want to have a successful business, better learn how to buckle down. If there is a will, there is a way, every time.