Optimize willpower with systems and tools
Edwin's Do-It newsletter #41 - 4 strategies and 8 resources to grow your willpower
Whether we get done what we want to get done comes down to one thing: willpower. We use willpower to study, analyze, criticize, reflect, decide, focus, and execute. In this post, I’ll explain the 4 ways we can optimize our willpower, along with 8 helpful resources in the form of apps, books, and tools.
To make willpower more practical, I use the analogy of a car and its fuel. The car is our body, and the fuel is our capacity for mental effort. We aim to get to the places we want to go with as little effort (fuel) as possible. Let's dive in.
1. Choose smooth roads: Save willpower by doing things that are low-effort for you
It might sound like cheating, but simply choosing a different and smoother road is one of the most impactful things we can do to save our willpower. When the task at hand costs us less mental effort, then more is left for when we need it (and there are plenty of moments that do require it). There are two ways in which we can change our road:
Do things you like
Time flies when you're having fun. Doing fun things requires little focus, and you can do it for hours on end. Alternatively, you can focus on the outcome you desire. In that case, you won't mind the work much because the reward makes it worthwhile. To find a meaningful path for yourself, it's a great strategy to reflect and experiment frequently. There are several methods and tools that help you do this, including the one I created:
Resource 1 → Life Goals OS. A framework for setting and achieving meaningful goals.
Make it challenging
Even if we can't choose a task we like, there's still a way to make it less draining: make it challenging. We do this by working at the edge of our competence. It can't be too hard or too easy; otherwise, we lose interest. But when the difficulty is just manageable, we enjoy the challenge.
Resource 2 → A great short article by James Clear (author of Atomic Habits) on finding “The Goldilocks Zone”
2. Maintain your car: Take care of your overall health
If your car is damaged and breaks down frequently, you're simply not going to achieve as much as if you would take care of your vehicle. The same goes for your body. This instinctively makes sense, but it's not uncommon to ignore a poorly running car (or body) and invest in some slicker wheels (i.e. fancier running shoes). Sure, those can have some positive effects, but it's not as effective as taking care of yourself. The key things to care about are Physical health (fitness), Nutrition, Mental health, Sleep (and recovery), and Moderation.
Resource 3 → The Huberman Lab Podcast by Andrew Huberman is an amazing source of practical and high quality information on health
3. Upgrade your fuel tank: Train your willpower
The third strategy is the one that probably comes to mind first: training your willpower directly. In other words, "growing" your capacity for mental effort - or enlarging your fuel tank. We train our capacity for mental effort through resistance exercises. The logic is simple. If you voluntarily train for challenging situations, you can cope with them when they involuntarily happen. We can broadly train our focus in two ways: 1) focus on one thing intensely. And 2) stay focused, resist distractions, and get back on track when distracted. The first is primarily trained through short, intense bursts of focus, such as meditation. The second favors longer stretches of less intense but still focused endurance work, such as reading a book.
Resource 4 → Meditation Timer & Log. This simple, free and customizable meditation app has been my go-to for years now.
As with any form of exercise, you have to allow your body to recover from straining your mental capabilities. The most important way to do that is by sleeping. Good sleep enhances all cognitive functions, and poor sleep impairs them. But we should also mentally recharge when we are awake. Unsurprisingly, it's the opposite of doing highly cognitive work. The aim is to not focus on anything challenging, just some things you can do easily on autopilot, such as doing the dishes. Just let your mind freely wander.
Resource 5 → The book “Hyperfocus” by Chris Bailey is wonderfully insightful for training and recovering our focus.
4. Improve the ride: Use systems to make activities require less effort
The last thing we can do to optimize our willpower is to change how we do our activities—work smarter, not harder. To do so, it's helpful to view our activities as part of a system. A default system is unoptimized and messy, but we can tweak and tailor it to make it as effortless as possible to do the work. This system should be effective at producing results and able to withstand disruptions.
Make the system effective
Start by making a list of all the steps that you need to do. Then, consider how to make those steps as easy as possible. One way to do that is to design the environment or remove potential distractions. In the article below, I share my digital workspace, including some handy apps that help me focus better.
Resource 6 → Medium article: Killer apps to organise your digital workspace
Lastly, if there's one thing we can all agree on, it's that it's much easier to get things done when there's pressure on us. Creating clear milestones, deadlines, and other external accountabilities is a great way to reduce mental effort.
Resource 7 → My favorite calendar app: Notion Calender (previously Cron)
Make the system strong
We can optimize our system to near perfection, but if it's fragile, it isn't helpful. Therefore, it's also valuable to design the system to be strong and include backups. Firstly, you can build in margins for error. For example: incorporate flexibility into the system. Ensure you can execute steps at different moments and for various durations when needed without having to go off the track entirely. Secondly, it's wise to have fallbacks for common failure points. For example, have an alternative workout plan ready for when your gym is closed.
Despite your best efforts, your systems occasionally break down. You are sometimes forced to go off track, and sometimes you choose to do so. In both cases, the trigger is an emergency that demands your complete attention. For example, when a business project needs to be delivered, if you're moving house, or in an unfortunate crisis. When this happens, it’s best to accept that going off the tracks is required in the short term and to try to maintain as much of the healthy habits as possible until you get back on track.
Resource 8 → An all in one productivity system to manage all your systems
My book: 4 Acts
This article is a short excerpt from my upcoming book, 4 Acts: An Overview of the Fundamental Explanations of Reality and How to Apply Them Effectively —1. Understand 2. Choose 3. Do 4. Learn. I will send out the first review versions in April 2024. If you'd like a copy, e-mail me at book@edwindoit.com, and I'll gladly send you one when it's ready.
That’s a wrap — until next time
Edwin,