--- title: 7 Ways You Can Easily Increase Your Willpower description: In general, people have an overly positive vision of themselves and their abilities. But what’s the one thing surveys show most everyone will admit they... canonical: https://time.com/3026348/7-ways-you-can-easily-increase-your-willpower/ author: Eric Barker article:opinion: true article:content_tier: free article:published_time: 2014-07-24T04:01:53.000Z article:modified_time: 2026-04-13T08:54:27.470Z article:section: Ideas og:title: 7 Ways You Can Easily Increase Your Willpower og:description: “Keystone” Habits Are A Magic Bullet og:url: https://time.com/3026348/7-ways-you-can-easily-increase-your-willpower/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltc0896b888519395e/69869cf1f983e7e09304ef42/cookie_jar.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5100 og:image:height: 2869 og:image:alt: 76689812 og:type: article twitter:card: summary_large_image twitter:title: 7 Ways You Can Easily Increase Your Willpower twitter:description: “Keystone” Habits Are A Magic Bullet twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltc0896b888519395e/69869cf1f983e7e09304ef42/cookie_jar.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 7 Ways You Can Easily Increase Your Willpower > Sponsored content. 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A paid TIME subscription is separate and available at time.com/subscribe-agent. by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jul 24, 2014 4:01 AM UTC  Hand reaching for chocolate chip cookie jar Hand reaching for chocolate chip cookie jar Mike Kemp—Rubberball/Getty Images by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jul 24, 2014 4:01 AM UTC In general, people have an [overly positive vision](http://www.bakadesuyo.com/2013/05/being-delusional/) of themselves and their abilities. But **what’s** [**the one thing surveys show**](http://www.bakadesuyo.com/2012/02/what-flaw-are-people-most-honest-about/) **most everyone will admit they have a problem with?** **Self-control.** And **who is most likely to give in to temptation?** **Ironically, it’s the people who think they have the** **_most_** **willpower.** Via [The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It](http://www.amazon.com/gp/product/1583334386/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1583334386): --- > “” --- **So how can we really increase willpower? What does science have to say?** I’ve posted a lot about the subject — from [research](http://www.bakadesuyo.com/2013/07/increase-self-control/) to [interviewing the foremost expert](http://www.bakadesuyo.com/2013/06/increase-willpower/) on the subject. Let’s round it all up and make it useful. Here are 7 ways you can increase your own willpower and live a better life: ## 1) “Keystone” Habits Are A Magic Bullet Everyone wants a magic bullet. One pill that fixes everything. The closest thing in the area of willpower is what are called “keystone habits.” **The primary one is exercise.** What’s so special about running or lifting weights? It doesn’t just give you more discipline at the gym… It also makes you eat better. And helps you use your credit card less. And makes you more productive at work. And more patient with loved ones. **Exercise** [**leads people to create other, often unrelated, good habits**](http://www.amazon.com/gp/product/B0055PGUYU/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0055PGUYU&linkCode=as2&tag=spacforrent-20&linkId=QF36YRGOAS2SV2IT)**:** --- > “” --- **Going to the gym is too much for you? Try** [**food journaling**](http://www.amazon.com/gp/product/1400069289/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1400069289&linkCode=as2&tag=spacforrent-20)**.** Just write down everything you eat, every day. It’s another powerful keystone habit. (For more on why this works, go [here](http://www.bakadesuyo.com/2013/06/increase-willpower/).) So if you’re going to do anything, keystone habits get the best bang for your buck. What else should you do every day? ## 2) Do Important Things Early Leading self-control researcher [Roy Baumeister](http://www.amazon.com/gp/product/0143122231/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0143122231&linkCode=as2&tag=spacforrent-20), has found that [**willpower is limited**](http://www.bakadesuyo.com/2013/06/increase-willpower/)**.** **It’s highest early in the day but as we make more decisions, it empties like a gas tank.** This leads to a simple answer: **do the most important things first. As the day goes on it will only get harder to face big challenges.** When do most self control failures happen? At night. Roy [explains](http://www.bakadesuyo.com/2013/06/increase-willpower/): --- > “” --- (To see the schedule that the most productive people use, click [here](http://www.bakadesuyo.com/2014/06/schedule/).) So your willpower is limited. What else can this tell us about the best way to use it? ## 3) Improve Willpower By _Not_Using Willpower Productivity guru [Tim Ferriss](http://www.amazon.com/gp/product/B002WE46UW/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B002WE46UW&linkCode=as2&tag=spacforrent-20&linkId=EBJJXUY3B2QTGEVD) says [willpower is overrated](http://www.bakadesuyo.com/2014/06/most-productive-people/). We have a limited amount of it, so relying on it is a bad idea. **Research shows we don’t use much willpower when something is a habit,** [**when our behaviors are automatic**](http://www.bakadesuyo.com/2011/05/how-to-get-more-done/)**.** How do you build good habits? Here’s a fantastic interview with Charles Duhigg, author of [The Power of Habit](http://www.amazon.com/gp/product/1400069289/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1400069289&linkCode=as2&tag=spacforrent-20): Building new habits is too hard, you say? Then try this: **Manipulate your environment so as to make what you should do easy and what you shouldn’t do hard.** Hide the cookies and put your running shoes next to the bed. Via [The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work](http://www.amazon.com/gp/product/0307591549/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20): --- > “” --- People who think they have a lot of willpower [expose themselves to more temptation](http://www.bakadesuyo.com/2010/07/think-you-have-good-self-control-yes-now-you/) — and eventually cave. So don’t rely on willpower. (More on building good habits [here.](http://www.bakadesuyo.com/2013/12/new-years-resolutions/)) Now comes the part where I contradict myself… ## 4) Use Willpower To Build Willpower I know, I know… I just told you not to use willpower, now I’m telling you to use willpower. What gives? Baumeister [compares willpower to a muscle](http://www.bakadesuyo.com/2013/06/increase-willpower/). When you use it too much, it gets tired and gives out. But **by exercising it, over time it gets stronger.** So you don’t want to rely on willpower for everything. You want to rely on habits. But **you want to make sure to tap into willpower a bit every day, always pushing yourself a bit to grow that muscle over time.** **How simple can your daily self-control exercise be? Merely working on your posture can produce willpower benefits.** From [Willpower: Resdiscovering the Greatest Human Strength](http://www.amazon.com/gp/product/1594203075/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1594203075): --- > “” --- (For more self-control exercises go [here](http://www.bakadesuyo.com/2013/07/increase-self-control/).) Simple is good, right? Want to know other crazy simple things that can help? Want to improve willpower in your sleep? ## 5) Fundamentals: Eat And Sleep Yes, improving willpower is as easy as eating and getting enough sleep. **When I asked** [**Roy Baumeister**](http://www.amazon.com/gp/product/0143122231/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0143122231&linkCode=as2&tag=spacforrent-20) **the easiest way to quickly boost self-control he simply replied, “**[**Just eat something.**](http://www.bakadesuyo.com/2013/06/increase-willpower/)**“** **Want to wake up full of willpower? It’s as easy as getting more sleep at night.** From [Willpower: Resdiscovering the Greatest Human Strength](http://www.amazon.com/gp/product/1594203075/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1594203075): --- > “” --- (More on how to get a great night’s sleep [here](http://www.bakadesuyo.com/2013/09/sleep-astronauts/).) Eating and sleeping not easy enough for you? Here’s something even easier. ## 6) Procrastinating Can Improve Willpower Ever been so lazy you put things off that you actually enjoy? This can actually boost self-control. **You don’t even have to say no to every temptation to gain discipline. Just postponing them can help too.** **Research shows telling yourself “Not now, but later” is far more powerful than “No, you can’t have that.”** From [Willpower: Resdiscovering the Greatest Human Strength](http://www.amazon.com/gp/product/1594203075/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1594203075): --- > “” --- **Anything other than just giving in helps strengthen your willpower muscle.** [Delay](http://www.bakadesuyo.com/2012/02/is-postponement-the-key-to-resisting-temptati/), [distraction](http://www.bakadesuyo.com/2013/12/ways-to-increase-willpower/), or even [caving in a defined way](http://www.bakadesuyo.com/2012/05/when-its-too-hard-to-quit-a-bad-habit-whats-a/) can help increase discipline. (Learn how to beat procrastination [here](http://www.bakadesuyo.com/2013/07/chronic-procrastination/).) Okay, now’s the time for the bad news… ## **7) You’re Going To Screw Up… But That’s Okay** You’re going to give in to temptation. That’s not defeatist; it’s reality. But what matters is what you do _after_. Feeling the urge to beat yourself up over your lack of willpower? Don’t do it. No _Mea Culpas_ are necessary. **Blaming yourself reduces self-control. Showing self-compassion** **_increases_** **it.** Via [The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It](http://www.amazon.com/gp/product/1583334386/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1583334386): --- > “” --- People who cut themselves slack go on to keep trying — and end up succeeding. (For more on increasing your resilience, click [here](http://www.bakadesuyo.com/2014/07/how-to-be-resilient/).) So how does all of this fit together? ## Sum Up Give the 7 a try: 1. **“Keystone Habits” Are A Magic Bullet** 2. **Do Important Things Early** 3. **Improve Willpower By Not Using Willpower** 4. **Use Willpower To Build Willpower** 5. **Fundamentals: Eat And Sleep** 6. **Procrastinating Can Improve Willpower** 7. **You’re Going To Screw Up… And That’s Okay** I’m sure to some people this sounds hard and lonely. But it doesn’t have to be a solitary thing. Relationships improve willpower: **the best way to accomplish any change is by having a** [**supportive group of friends around you**](http://www.bakadesuyo.com/2012/06/are-your-friends-the-easiest-route-to-self-im/)**.** And the reverse is true as well: [willpower improves relationships](http://www.bakadesuyo.com/2011/04/does-self-control-increase-or-decrease-relati/): --- > “” --- Willpower is one of the first steps in improving any area of life — and it’s good to know that self-control isn’t selfish. **Join over 90,000 readers and get a free weekly update via email** [**here**](http://eepurl.com/o6uAD)**.** Related posts: [How To Be Resilient: 8 Steps To Success When Life Gets Hard](http://www.bakadesuyo.com/2014/07/how-to-be-resilient/) [What 10 things should you do every day to improve your life?](http://www.bakadesuyo.com/2012/05/what-10-things-should-you-do-every-day-to-imp/) [How To Make Your Life Better By Sending Five Simple Emails](http://www.bakadesuyo.com/2013/07/make-your-life-better/) _This piece originally appeared on_ [_Barking Up the Wrong Tree_](http://www.bakadesuyo.com/)_._ ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/3026348/7-ways-you-can-easily-increase-your-willpower/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3026348/7-ways-you-can-easily-increase-your-willpower/"},"headline":"7 Ways You Can Easily Increase Your Willpower","datePublished":"2014-07-24T04:01:53.000Z","dateModified":"2026-04-13T08:54:27.470Z","description":"In general, people have an overly positive vision of themselves and their abilities. 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