What willpower actually is, and how to increase it

Willpower is often seen as the ability to resist temptation or push through challenges to achieve a larger goal. Many of us think of it as self-motivation — the inner drive to do something difficult without relying on external help or structure. But this view of willpower is fairly simplistic and doesn’t always tell the full story.

In reality, willpower is more like a muscle. It can grow stronger with practice, but it can also get tired. That’s why making the “right” decision can feel harder as the day goes on. When you’re torn between doing something that benefits your future self and taking the easier path in the moment, it’s natural to favor the latter. 

But just like you can strengthen your muscles, you can strengthen your willpower. And by putting good systems for maintaining healthy habits in place, you can rely on willpower less, conserving your mental energy for when you need it most.

In this guide from Hinge Health experts, we’ll explore actionable strategies to help you strengthen your willpower and build systems that set you up for success. By incorporating these tools, you can achieve your goals with greater ease and confidence.

Why willpower feels finite

The idea of willpower as a muscle stems from the concept of decision fatigue. Every decision you make throughout the day depletes some of your mental resources, making it harder to stay disciplined. For example, resisting the urge to scroll through social media during a work task or choosing a healthy snack over a sugary treat can drain a little bit of your “willpower tank.”

This is why it’s important to not only strengthen your willpower but also create habits and environments that reduce the need to rely on it. By doing so, you set yourself up for success in a sustainable way.

Strategies to strengthen willpower

Think of strengthening willpower as building any other skill — it takes time, practice, and the right tools. Here are some evidence-based strategies to get you started. 

• Define your “North Star.” Having a clear and compelling goal can be a powerful motivator. Your "North Star" should be specific and meaningful to you. For instance, instead of saying, “I want to feel better,” try, “I want to be able to walk pain-free so I can explore the streets of Paris on my trip next summer.” The more vivid and personal your goal, the easier it is to tap into your willpower when challenges arise.

• Start small. Making big changes can feel overwhelming and drain your mental energy. Instead, break your goals into small, manageable steps. For example, if you want to start exercising regularly, commit to just five minutes a day. Once you’ve built consistency, it’s easier to increase the time and effort you put in.

• Practice mindfulness. Mindfulness techniques like meditation, journaling, and deep breathing can help reduce stress and improve decision-making. When you’re mindful, you’re more aware of your thoughts and impulses, which can help you make choices aligned with your goals instead of acting on autopilot.

• Prioritize sleep. Sleep is a cornerstone of good decision-making. When you’re sleep-deprived, your ability to resist temptations and make thoughtful choices decreases. Aim for seven to nine hours of quality sleep each night to recharge your mental and physical energy.

• Use "if-then" plans. Anticipating obstacles and planning how to handle them can strengthen your resolve. For example, “If I’m tempted to skip my workout after work, then I’ll go for a quick walk instead.” This helps you stay prepared and avoid falling into old habits.

• Celebrate small wins. Acknowledge and reward yourself for progress, no matter how small. Positive reinforcement can strengthen your motivation and remind you of how far you’ve come. For example, treat yourself to a favorite podcast episode after completing a task you’ve been avoiding.

• Practice self-compassion. When you experience setbacks, treat yourself with kindness instead of harsh criticism. Recognize that lapses are part of the process, and refocus on your goals with a growth mindset. Self-compassion fosters resilience and helps you bounce back more effectively.

Reduce your dependence on willpower

While strengthening your willpower is important, an equally effective strategy is to create systems and habits that make it easier to achieve your goals without constantly drawing on your mental reserves. Here are a few things to try. 

• Optimize your environment. Your surroundings play a huge role in shaping your behavior. If your goal is to eat healthier, keep nutritious snacks like fruits and nuts within easy reach and make less-healthy fare less accessible (say, in the back of your pantry or tucked away and out of sight in drawers). If you want to move more during the day, place a resistance band near your desk or set a timer to remind yourself to stretch. By aligning your environment with your goals, you reduce the need to rely on willpower.

• Use habit stacking. Habit stacking involves pairing a new habit with an existing one. For example, if you want to start flossing, doing it right after brushing your teeth makes it easier to stick with. If you want to add more movement to your day, do a set of stretches while your morning coffee brews. By attaching new habits to established ones, you create a more seamless routine that requires less mental effort to maintain.

• Establish clear rules. Create clear, unambiguous rules to guide your behavior. For example, instead of saying, “I’ll eat less sugar,” commit to a specific action like, “I won’t drink sugary beverages.” These rules simplify decisions and prevent mental negotiation.

• Use positive triggers. Create reminders that nudge you toward your goals in a positive way. For instance, use sticky notes with affirmations or goal reminders, or set phone alarms with motivational messages to keep you on track without overthinking.

Strengthening your willpower and creating supportive systems are not quick fixes but long-term strategies for success. By consistently practicing these methods, you’ll not only achieve your goals but also build resilience for future challenges. Remember, the key is to find what works best for you and to approach the process with patience and self-compassion.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Mcgonigal, K. (2013). The willpower instinct : how self-control works, why it matters, and what you can do to get more of it . Avery. 2. Salfi, F., Lauriola, M., Tempesta, D., Calanna, P., Socci, V., De Gennaro, L., & Ferrara, M. (2020). Effects of Total and Partial Sleep Deprivation on Reflection Impulsivity and Risk-Taking in Deliberative Decision-Making. Nature and Science of Sleep , 12 , 309–324. doi:10.2147/NSS.S250586.