25 Proven Ways to Develop Willpower

Willpower is the ability to carry out plans and reach goals especially when obstacles challenge us.  It is what we use to resist temptation and keep going when we want to stop.  Motivation, self-control, determination and grit all rolled up into our force of will.

The topic of willpower is getting a lot of attention these days.  A few examples:

• Akst, D. (2011). We Have Met the Enemy: Self-Control in an Age of Excess
• Baumeister, R. and Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength
• McGongal, K. (2011). The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

Some researchers argue that willpower is like a muscle.  If we push too hard we become fatigued and can fail. On the other hand, if we train we can become very strong and develop endurance.   But what techniques should we use to train?

To guide my training efforts I have reviewed the research and compiled 25 techniques that are practical enough to use in an everyday setting.   To keep things simple I’ve documented each technique on a knowledge card that takes only a few minutes to use.  Check out the example card to the right.

You can access the techniques in NewHabits a free iPhone and iPad app.  Look in the store for the willpower deck.  In the morning I quickly scan the deck and pick a card I want to play.  With each play I strengthen my willpower muscle. It is easy to share the cards with friends through email, Facebook or Twitter.

Give the App and try and share your cards with others.  I would like to hear from readers about how well the cards work and what other cards should be added.