Why Willpower Fails (And What to Rely on Instead)
We often blame our lack of progress on a lack of willpower. But willpower is a finite resource. Here's how to build systems that don't rely on it.
It's a familiar story: You start a new diet or exercise routine on Monday, fueled by motivation and determination. You stick to it perfectly for a few days. But by Thursday, work gets stressful, you're tired, and that motivation has evaporated. You skip the workout, order the takeout, and feel like you've failed. Again.
The problem isn't you. The problem is relying on willpower.
Willpower is a Battery, Not an Engine
Psychologists have long understood that willpower is a finite resource. It's like a battery that drains throughout the day. Every decision you make—what to wear, what email to answer, what to say in a meeting—depletes this battery. By the end of the day, when you need to decide between cooking a healthy meal or ordering pizza, your battery is empty.
Design Your Environment
The most successful people don't have superhuman self-control. They just design their lives so they don't need to use it as often. This is called "environmental design."
If you want to eat more fruit, don't hide it in the crisper drawer. Put a bowl of apples on the counter. If you want to work out in the morning, lay out your clothes the night before. Remove the friction from the good habits and add friction to the bad ones.
Focus on Systems, Not Goals
Goals are about the result you want to achieve. Systems are about the processes that lead to those results. Winners and losers have the same goals. Every Olympian wants the gold medal. The difference is their system of training.
Instead of focusing on "losing 10 pounds," focus on the system of "walking for 20 minutes after dinner." When you focus on the system, the goal takes care of itself.