Neuroscientists and psychologists agree there are many ways we can increase our willpower. Psychologist and author Roy F. Baumeister contends that willpower is like a muscle, which can be developed through specific exercises.
Research also makes it clear, however, that our willpower is limited. Making decisions and taking action requires mental effort, which neuroscientists explain, equates to physical effort. Â Continually making important decisions often results in âDecision Fatigueâ.
Preserving Presidential Willpower
Preserving his decision-making powers is why President Obama wears the same suit every day. As the President told Vanity Fair
âYou’ll see I wear only gray or blue suits,” [Obama] said. “I’m trying to pare down decisions. I don’t want to make decisions about what Iâm eating or wearing. Because I have too many other decisions to make.”
Defeated by the Dimension of Distraction
Most people have the experience of wanting to make progress on an important project but end up getting stuck in the dimension of distraction, being drowned by a tidal wave of tasks or suffering from decision fatigue.
This means an effective strategy for achieving your goals and increasing your productivity, cannot rely on willpower alone.
If-Then to the Rescue
A highly effective technique for getting things done while preserving willpower is the âIf-Thenâ technique. This powerful technique is backed by over a hundred studies including time management, diet and negotiation.
I have found If-Then a particularly useful tool for clients who are either in a position of great responsibility with never ending demands on their time or individuals who believe they lack sufficient willpower to make progress in key areas of their lives.
The focus of If-Then is on process rather than outcome. In other words, the âwhenâ and âhowâ. At its simplest, the technique can be described as
If X then Y
In practice this might mean:
If it is 6am then I workout; or
If my phone rings more than 3 times between 10-1 then I will divert it to voicemail
If I am on a long journey then I will catch up on my personal development reading.
If Then can be applied to any goal and almost any situation. The power of the technique lies in not relying on willpower or choice. Although you may not have thought about it in this way you are probably already using If-Then on a daily basis. Most people wake up in the morning and brush their teeth without considering it an exercise of willpower.
Must vs. Should
When we view the specified If-Then as a rule, something we must do, rather than something we ought or should do we are far more likely to follow through. Our brains are hardwired to operate more effectively this way.
To implement If-Then, create a daily plan of your most important tasks, being careful to specify the action and the circumstances in which you must take that action.  If you practice this technique consistently for a few days you will then find yourself finally making progress on those important but neglected goals.
A highly effective technique for getting things done while preserving willpower is the âIf-Thenâ technique. This powerful technique is backed by over a hundred studies including time management, diet and negotiation.
I have found If-Then a particularly useful tool for clients who are either in a position of great responsibility with never ending demands on their time or individuals who believe they lack sufficient willpower to make progress in key areas of their lives.
The focus of If-Then is on process rather than outcome. In other words, the âwhenâ and âhowâ. At its simplest, the technique can be described as
If X then Y
In practice this might mean:
If it is 6am then I workout; or
If my phone rings more than 3 times between 10-1 then I will divert it to voicemail
If I am on a long journey then I will catch up on my personal development reading.
If Then can be applied to any goal and almost any situation. The power of the technique lies in not relying on willpower or choice. Although you may not have thought about it in this way you are probably already using If-Then on a daily basis. Most people wake up in the morning and brush their teeth without considering it an exercise of willpower.