Core Insights

• Willpower is limited
• Willpower can be strengthened (like a muscle)
• The right environment leads to less decisions (which is good)

Willpower separates the good from the great. Reading can help us learn new things and reshape the way we think. The problem is that things are often easier said than done. That’s where willpower comes in. If we study and learn new things, but don’t put them into practice, then nothing happens. Willpower by Roy Baumeister and John Tierney helps us understand how to put things into action.

Willpower is Limited

Every day, our willpower replenishes itself. Rest, especially sleep, allows our brain to recover and restore itself. It makes our mental resources for self-control available once again. We have our maximum amount of willpower first thing in the morning. It gradually goes down throughout the day. The authors of this book recommend that we tackle our toughest tasks first thing in morning (or whenever you first wake up).

Willpower can be replenished throughout the day. This can be done by consuming foods rich in glucose. This fuels brain activity responsible for self-control. Rest and positive social interactions can help restore mental energy too. Sorry, but slamming 2 big macs, 3 large fries, 4 cherry pies, and a small diet coke at lunch just isn’t going to work.

Willpower Can Be Strengthened (Like a Muscle)

Like a muscle, willpower can be strengthened over time with regular practice. Doing activities that require self-control can help you get better at using willpower. If you start to make these activities more difficult, you can improve even more.

Setting small, attainable goals and consistently achieving them builds the "willpower muscle." Instilling habits of discipline and success can further strengthen one's self-control capabilities. These ingrained habits can later be applied to more challenging tasks (nice).

The Right Environment Lead to Less Decisions (Which is Good)

An optimized environment and routine minimizes the need for willpower expenditure. This means you can save it and use it on something that matters. Things like meal prepping and planning out your next really do make a difference. Although they seem insignificant in the moment, they allow you to save mental energy.

So Remember

• Willpower is limited
• Willpower can be strengthened (like a muscle)
• The right environment leads to less decisions (which is good)

Let's get after it!

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