Book SummaryWillpower, by Roy F. Baumeister and John Tierney

1-Page Summary1-Page Book Summary of Willpower

In a world obsessed with quick fixes and life hacks, Roy F. Baumeister and John Tierney’s Willpower makes a case for what might be our most underutilized mental resource. Drawing on decades of psychological research, the authors reveal that willpower functions much like a muscle: It can be strengthened through exercise, it fatigues with overuse, and it requires proper nourishment to perform optimally. This book challenges the common assumption that self-control is merely a matter of character. Instead, it demonstrates that willpower is a finite resource that depletes throughout the day as we make decisions and exercise self-control, so even the most disciplined among us might reach for that cookie after a particularly demanding day at work.

Baumeister, a social psychologist and professor at the...

Willpower Summary Willpower Is a Form of Energy

Baumeister and Tierney begin by saying that willpower isn’t merely an abstract idea, but a real force like physical strength.

Just like you use your muscles to accomplish physically challenging tasks, you use willpower to accomplish mentally taxing tasks—for instance, resisting temptations and staying focused on challenging or tedious work. Willpower also helps you to maintain your self-control in difficult or upsetting situations, such as emergencies and arguments.

(Shortform note: The scientific definition of energy is simply the ability to do work. So, for instance, when you use your muscles to move something heavy you’re exerting kinetic energy. The authors are taking some artistic license in saying that willpower is a similar form of energy—there’s no way to directly observe the effects of willpower, like you could observe a piece of furniture moving as you push it—but they say this to emphasize that willpower is the ability to do mental work.)

In this section we’ll discuss the source of your willpower and how you can strengthen your mental “muscles” to boost your...

Willpower Summary How You Use Willpower

You now know what willpower is and where it comes from, but what is willpower for?

Baumeister and Tierney say that you use willpower for any act of self-control. As such, it’s crucial for pursuing goals, which generally require you to exert consistent effort while avoiding distractions and temptations. Another way to think about this is that willpower is what you use to make good decisions, as opposed to easy decisions—for example, cooking and eating a healthy meal to support your health goals instead of ordering a pizza.

It’s also important to recognize that willpower, like any other form of energy, is limited. Just like your phone runs out of battery power if you overuse it, your mind can run out of willpower if you overexert yourself and don’t take time to recharge.

(Shortform note: Making good decisions instead of easy decisions may make you think of discipline, rather than willpower—and, in fact, many people use the two terms interchangeably. However, many psychologists and productivity experts say that willpower is (as we’ve discussed) the ability to...

Willpower Summary Strengthening Your Willpower

The good news is that, also like a muscle, you can strengthen your willpower through training and practice. We’ll explore each of those approaches in more detail.

Training Your Willpower With Exercises

Baumeister and Tierney say that willpower training can enhance both how strong your willpower is, and how long you can exert your willpower without running out (your “stamina,” so to speak).

Essentially, anything that disrupts your usual habits and makes you consciously think about what you’re doing could be a good willpower exercise. So, for instance, if you tend to eat quickly, one effective exercise would be to force yourself to take smaller bites and thoroughly chew every bite before swallowing it. Doing so will feel unnatural, uncomfortable, and tedious—and that’s exactly why it will help you build up your willpower.

(Shortform note: Personal trainers and martial artists often say that the most uncomfortable exercises are the ones you need the most. You dislike those exercises because they target your weaknesses, but that’s also why they’ll help you. The...

Willpower Summary Amplify Your Willpower With Positive Pressure

We’ve just discussed how to improve your baseline level of willpower. Now let’s examine some strategies for using your existing willpower to its fullest extent; Baumeister and Tierney say that you can do this by putting various kinds of pressure on yourself, which will drive you to do your best even when you may not feel like it.

A Positive Pressure Toolbox

The authors provide a number of strategies to bolster your self-control and keep yourself focused on your goals. These “tools” are especially helpful when you’re feeling exhausted or overwhelmed by difficult situations—those are the times when your willpower is the weakest, and also when you’ll most need willpower to keep your self-control and avoid making impulsive decisions.

(Shortform note: What the authors describe here is also referred to as eustress. In The Upside of Stress, psychologist Kelly McGonigal explains that there are positive types of stress that trigger what she calls your [challenge...

Shortform Exercise: Think About Willpower and How You’ll Use It

You’re now familiar with Baumeister and Tierney’s ideas about how willpower works and how to make the most of it. Take some time to think about how you could use their principles to improve your life.

What in this guide surprised you the most, and why? For instance, perhaps you came across an idea you just hadn’t considered before, or maybe you found something that goes directly against your understanding of willpower.