What is willpower? Plus, why it may actually be overrated

Personal Growth

Aug 18

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Think you just need more discipline? Think again. Explore what willpower is, what it isn't, and 9 tips for focus and productivity that won’t end in burnout.

You may think the answer to achieving your goals is more discipline, but even on the days when you’ve gotten up early, ready to crush your to-do list, you might still find yourself slipping by midday. Maybe you set a goal to focus on hydration and healthy eating, but by 3pm you’re exhausted and reaching for a latte and a salty snack to boost your energy.

It’s common to believe that willpower is an infinite resource, and that your failure to do something means you just don’t have enough of it. But that’s assuming you’ll feel the same way every day — when in actuality, your mood, sleep, and nutrition all play a role in how motivated you might feel at any given moment.

So, what exactly is willpower? And does it really help you reach your goals? Let’s explore why it’s so misunderstood and easy ways to shift your days so you can focus without having to rely on willpower alone.

What is willpower?

Willpower is thought of as the ability to control impulses, delay gratification, and stay focused on long-term goals. It’s a trait that helps you walk past the cookies on the counter, say no to distractions, and start on that task you’ve been avoiding. At least, that’s what it is in theory.

In practice, willpower is less about gritting your teeth and more about managing a very real set of mental and physical resources. Because willpower is tied to the prefrontal cortex—the part of your brain that’s responsible for decision-making, attention, and self-regulation—and like any other system in the body, it has its limits.

Which means that willpower isn’t fixed. It fluctuates based on resources like sleep, nutrition, emotional load, and even the number of decisions you’ve already made on a given day. If willpower is lacking, it’s often a natural response to being overtaxed.

The psychology of self-control

Self-control is often used interchangeably with willpower, but it’s more of an umbrella term. Self-control refers to your ability to manage thoughts, feelings, and behaviors in service of a goal, and it’s deeply context-dependent (much like willpower is).

The theory is that self-control draws on a limited supply of mental energy that can be used up over time. After exerting self-control on one task, you’re more likely to give in to temptation or make impulsive decisions on another task. While newer research suggests the picture is more nuanced, it’s still clear that self-control is a finite resource.

Why self-control falls short

If you’re stressed, this can actively narrow your attention and lower your threshold for distraction. Multitasking or decision fatigue can wear down your mental bandwidth, too, therefore making it harder to stay on track. When you’re already running on empty, trying to push through with more willpower often backfires.

Often, self-help tips fall short because they assume we’re operating in a vacuum of endless motivation. But willpower can’t get the job done if the system you’re using is already overloaded. So, understanding the psychology of self-control means recognizing what depletes your resources, as well as what replenishes them. That’s where the real power lies.

Is willpower overrated?

In short, yes. This is especially true when willpower is treated as the main driver for change. Our society often assumes that if you just try harder (or have more willpower), you can succeed and achieve better results. But this oversimplifies the situation, assuming everyone has the same resources, circumstances, and capacity to persevere. (They don’t.)

When willpower works, it tends to be under specific conditions: low stress, high energy, and minimal decision fatigue. But even then, it’s only a temporary solution.

Not only that, when people fail to stick to a goal, they usually don’t ask what support they were missing. Instead, they blame themselves, and that internalized shame can lead to a cycle of guilt, self-doubt, and burnout. The narrative becomes, “If I can’t make this work, I must be the problem.”

Sticking to a task or resisting temptation isn’t the whole story. You need to be able to create environments, routines, and relationships that support the version of yourself that you’re trying to become.

9 ways to boost focus and productivity (without forcing it)

If willpower is unreliable, what can help you focus, follow through, and feel good about your progress? The answer is simple: practices and systems. You need to find the ones that work best with your brain and not against your already busy life.

These strategies can help boost focus and productivity in ways that are supportive and sustainable without forcing you to rely on willpower alone.

1. Design your environment for focus

If you want to change your behavior, change the environment around you. In terms of your workspace, this means making sure it’s conducive to focus, reducing distractions as best you can.

Put your phone in another room or use a focus mode app to limit distractions.
Keep only the tools you need within reach, such as a water bottle, headphones, or a sticky note with your top priority. Make sure everything else is stowed away.
Try a pink noise soundscape to help keep you focused.

2. Reduce decision fatigue with simple routines

Every time you make a decision, like what to wear, when to reply, or what to eat, you use up mental energy. The more you can automate, the more bandwidth you free up.

Try a menu of go-to meals, outfits, or work blocks that require minimal thinking.
Batch similar tasks together (emails, errands, or meetings) so you’re not switching gears constantly.
Set a consistent start-up or shut-down ritual to signal the beginning or end of your workday.

3. Shrink the task until it’s doable

Your brain may hate ambiguity, which is why large or vague goals can lead to avoidance. The trick? Break your task down to the most basic first step. Most likely, you’ll do much more once you’ve started.

Instead of writing a whole report, try to change the task to “open the document and take a first pass at the opening paragraph.”
Instead of organizing an entire closet, try “set a timer for five minutes and see what I can get through.”

4. Use time-based strategies

Working in short, defined sprints helps your brain stay engaged without burning out. Plus, if your brain knows there’s an end to a period of work, it can often focus better.

It’s also important to make your breaks intentional, this way when you do go back to work, you’re rejuvenated. Some options? Stretch, breathe, or go outside. Scrolling usually doesn’t reset your brain the way you think it will.

The Pomodoro technique, which includes 25 minutes of focused work, followed by a five-minute break
You could also set a 10-minute timer for tasks you’ve been avoiding. Commit to starting them, allowing yourself to stop when the timer ends

5. Create an external structure of support

You’re more likely to follow through when someone else knows about your plan or is doing it with you. Community builds an extra step of accountability.

Share your goal with a friend or coworker, and send a quick check-in when you start or finish.
Use co-working tools or have them in the room with you so that you can motivate one another.
Create a text thread where you both list your to-do lists for the day, and make sure to hold each other accountable to finish them.

💙 Listen to 5 Steps to Stronger Relationships with Jay Shetty for easy ways to connect with others.

6. Build emotional safety nets

You’re more likely to run out of motivation if you look at failure as a personal attack. Then, you won’t even start. Normalize the fact that sometimes you won’t be perfect, and that’s okay. Learn to talk more kindly to yourself, especially on those days when focus feels hard.

Use positive or neutral self-talk, like asking what got in the way of you doing a certain task, instead of just saying, “I can never get it together.”
Plan for interruptions or low-energy days. What’s your plan B version of this task? Explain to your brain that sometimes, good enough is just that… enough.
Practice non-performative rest, which means you don’t have to earn recovery time. Understand that it’s the time you take to rest that makes it possible to work.

7. Align your goals with something that matters

You don’t need to be passionate about every task, but it helps to connect it to a value, relationship, or identity that feels meaningful. Reconnect to the “why” behind each thing you’re doing.

Cleaning the kitchen might feel pointless, but focus on the fact that it gives you a sense of calm in the future.
Writing that email might be tedious, but it helps you stay in touch with someone you care about.

8. Take care of the body so the brain can focus

Your brain can’t operate well on an empty tank or in a flooded stress state. That’s why taking care of your body is the first step to keeping your brain functional and focused.

Eat regularly, even if it’s not a perfect meal. After all, if your blood sugar is low, your focus will follow suit.
Prioritize sleep. Even one solid night can reset your cognitive capacity.
Move your body gently throughout the day, like walking, stretching, or swaying to music. Movement can help you regulate your attention span.

💙 Reconnect with your body with this Blood Flow Fun movement with Mel Mah.

9. Give your brain a finish line

Without a clear stopping point, your day can turn into one long, blurry to-do list. By allowing your brain a point where it can stop focusing, you let it work smarter toward that finish line.

Set a time when work stops, even if it’s arbitrary. Your brain needs closure. Try to stick to it every day if possible.
Develop a shutdown ritual, like closing your tabs, writing a note for the next day, or breathing or stretching.

💙 This simple Shut Down Routine with Chibs Okereke can help you end your workday with intention.

What is willpower FAQs

What does it mean to have willpower?

Willpower is the ability to make decisions that align with your long-term goals, even when short-term desires or discomfort get in the way. It’s often described as the act of delaying gratification or resisting temptation.

Willpower also includes the capacity to stay focused, regulate emotions, and follow through on tasks. It’s influenced by your environment, energy levels, and how much mental effort you’ve already used, as opposed to simply internal resolve.

Is willpower good or bad?

Willpower isn’t inherently good or bad. It’s just a tool.

It can be helpful in certain situations, like resisting an impulse purchase or turning off the TV when it’s time to sleep. But relying on willpower alone to make consistent, long-term changes isn’t always effective and can be counterproductive, leading to burnout or shame.

Framing willpower as a moral virtue can make you feel like a failure, even when the truth is you could just be overwhelmed or unsupported. Look at it as one piece of the puzzle, rather than the whole solution.

Why does willpower run out?

If you’re tired, hungry, stressed, overstimulated, or managing a lot of moving parts, your ability to access self-control naturally decreases. Willpower feels like it runs out because it draws on limited mental and physical resources, such as focus, glucose, emotional regulation, and decision-making capacity.

This is how your brain conserves energy when it’s under pressure, and why simple choices feel harder at the end of a long day. Routines, rest, and supportive environments make a bigger difference in allowing you to stick to your goals than willpower alone.

Can you strengthen willpower?

Yes, but not in the way that most people imagine. Willpower isn’t about pushing yourself harder, but about training your brain and body to respond to challenges in more sustainable ways.

You can improve self-regulation by building healthy habits, creating structured routines, and practicing mindfulness and emotional awareness.

The more you automate supportive behaviors (like prepping meals or planning your work blocks), the less likely you are to rely on raw willpower to make decisions in the moment.

What helps more than willpower?

Structure, compassion, and realistic expectations often help more than willpower alone. When your environment cues you toward helpful choices, when your routines remove unnecessary decisions, and when you speak to yourself with care rather than criticism, life often becomes more manageable.

Having support (whether from friends, coworkers, or a therapist) also plays a huge role. What moves the needle is how resourced you are and how well your systems are at play.

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Calm Editorial Team