The concept of willpower has evolved over time, from a Victorian-era emphasis on self-control and perseverance to a contemporary understanding of resisting short-term temptations to achieve long-term goals. However, both concepts fail to recognize the power of the unconscious mind and emotion regulation on our decision-making processes. Rather, they imply that self-control requires suppressing short-term urges. But recent research has challenged the notion of willpower as a limited resource requiring brute force that can be depleted like a muscle. It may be time to let go of the idea of willpower and the moral baggage it engenders.
We're not always aware of stimuli that affect our responses.
The fact is, most of our decisions and actions are unconscious, although we think they are otherwise.
For example, we unconsciously process facial expressions, body language, and eye movements of others that influence what we’re going to say. The unconscious brain processes make the final decision - the rider can indicate to the horse where they wish to go, but in the end, the horse decides.
One of the most prominent examples that our decisions and actions are not under our direct conscious control pertains to willpower and behaviour regulation. We all have struggled occasionally to regulate our behaviour. We decide to eat only a single scoop of chocolate ice cream but end up finishing the entire container. Despite acknowledging the need to stop, we find ourselves unable to resist the temptation and continue eating, feeling like mere spectators of our own actions with little control over them.
If we reflect on our choices and behaviours, we can usually justify them afterwards, and usually, our explanation is accurate. However, there are times when the explanation we construct is flawed. This may contribute to why individuals resort to the psychological defence mechanism of rationalization, especially when they are not fully conscious of the reality and only aware of the story their conscious mind constructs.
The self as several different decision making systems
"Some behavioral economists argue that self-control should not be seen as simply suppressing short-term urges but instead understood through the lens of 'intrapersonal bargaining': the self as several different decision making systems often in conflict with one another. This model allows for shifting priorities and motivations over time."
Emotion regulation is another ignored dimension of self-control.
"Trying to manage your emotional states through brute force alone is bound to fail. Instead, regulating emotions also includes skills such as shifting attention (distracting yourself ), modulating your physiological response (taking deep breaths), being able to tolerate and wait out the negative feelings, and reframing beliefs."
It becomes OK to dismantle social safety nets if poverty is a problem of financial discipline, or if health is one of personal discipline.
Chris Erik Fisher argues that doing away with the concept of willpower would rid us of considerable moral baggage. Notions of willpower are stigmatizing: "It becomes OK to dismantle social safety nets if poverty is a problem of financial discipline, or if health is one of personal discipline."
Carl Erik Fisher describes a patient who had alcohol cravings he found difficult to control and thought he lacked willpower. But, the patient was highly successful and had no problems motivating himself at work and in other areas of his life. Once they gave up the notion of willpower, they were able to focus on the underlying issues: stress at work and their expectations of themselves.
Here are some ideas for creating more self-control:
The environment always wins: Structure your environment to avoid temptation, such as not keeping the ice cream in your home at all.
Plan for obstacles ahead of time because you will come up against them.
Label and reframe: Labelling and reframing your emotions both reduce amygdala activation and the negative emotional charge.
Have some self-compassion for failures. Self-compassion can help prevent you from throwing in the towel.
Imagine your future self, which can lead to better decisions now.
Mindfulness: By focusing your attention on a process that usually occurs without your noticing, mindfulness can bring what is usually unconscious to the conscious self's awareness.
Adopt a growth mindset. The way you think about a challenge determines your success.
References:
Budson, A. E., Richman, K. A., & Kensinger, E. A. (2022). Consciousness as a Memory System. Cognitive and Behavioral Neurology, 35, 263-297.
Fisher, Carl E. (2017). Against willpower: Willpower is a dangerous, old idea that needs to be scrapped. Nautilus: January 30, 2017.