How decision fatigue affects willpower and self-control
Julie Myers, Psy.D., MSCP
Recent research on the topic of willpower shows that we, as human beings, have limited decision-making capacity. That is, in any given day, we may simply run out of the mental energy that is required to make decisions. Researcher Roy Baumeister, PhD calls this depletion of mental energy “decision fatigue.”
Every day, we make hundreds of decisions, from large to small. Even something as simple as eating breakfast may entail many decisions, such as what, where, and how much to eat. We need to make decisions about our personal selves, our work, our relationships, how we move about and relate in the world, and how to resist a temptation. The more decisions we must make, the more mental energy we use up. Making decisions, particularly making good decisions, becomes harder over the course of a day as our mental energy wanes.
Why is this important for recovery from substance misuse? Because the choice to not use is a decision. Much of drinking/using is automatic, that is, we use simply because it is our habit to do so. We step into the house after a long day, we have a drink or we get together with friends, we smoke a joint. It may cross our minds not to use, but to not use requires a decision. To say no, we must think about the consequences. When our mental energy is low, we tend to act impulsively or do nothing different than usual.
We need to give ourselves the best chance at making good decisions, particularly when we are trying to change our relationship with drugs or alcohol. Baumeister has shown that people with the best self-control set themselves up for success by conserving their mental energy. For example, they may arise at the same time daily, eat the same breakfast, eliminate temptations, and delegate authority. They don’t expend their mental energy on trivial decisions, instead preserving their mental energy for making important decisions.
If you want to give yourself the best chance of saying no to addictive substances or behaviors, here are eight simple tips to conserve mental energy for decision making success:
1. Turn-on your brain.
Become more aware of when and where you are most vulnerable to automatic use or when decisions are needed.
2. Restore your mental energy with good sleep.
Make your important decision in the morning, when your mental energy is at its peak.
3. Fuel your brain.
Your brain requires energy from food to make decisions. When blood glucose drops, our decision making capacity decreases. Keep your body fueled to increase your mental energy.
4. Employ relaxation strategies.
A calm state increases our decision making capacity. Relaxation techniques, such as slow breathing or meditation, will help to decrease the stress response.
5. Conserve your mental energy.
Decrease the number of decisions you must make in a day by creating healthy habits. Delegate some decision to trusted others. Reduce situations where you need to make decisions, such as shopping.
6. Reduce temptations.
Move temptations out of your reach, when you have the mental energy to do so.
7. Recharge your mental energy throughout the day.
Exercise has been shown to increase mental energy. Exercise regularly, on a set schedule. Even 5 minutes of daily exercise will help recharge your mental energy.
8. Reduce the number of times that you need to say no.
By planning ahead, you can avoid those situations in which your habit to use requires mental energy to say no. If you know when you are most vulnerable and plan ahead, you will need to make fewer decisions about whether or not to use.
By employing the strategies above, you will give yourself a better chance for recovery success by reducing your decisions fatigue.
If you would like to read more about this topic here are two books you might enjoy
Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister and John Tierney (2012).
The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It by Kelly McGonigal (2011)
Reprinted with permission from SMART Recovery San Diego
Copyright (2012) Julie Myers, PysD: Psychologist in San Diego. All Rights Reserved.
Thank you so much for these tips. It seems that they could likely help many of us.
Just a comment, can we make sure that writers become mindful of how much stigma is carried in terminology such as “Substance abuse/misuse “ and “addict/alcoholic”.
Let’s practice what we preach and use the appropriate terminology when we talk about addiction.
Thank you.
Really???
Let the semantics go and refocus on what we are.
I’m an alcoholic and an addict.
I have neither the resources nor the inclination to rename my present state in any other vernacular than what it is.
Mindful? You use that term loosely.
Appropriate terminology?
Here’s appropriate terminology.
We’re drunks and junkies.
Boooiyaaa
Ugh! Go ahead and identify as a pathological martyr. It’s your choice. Don’t tell any of us how to be! Stuff your labels and judgements onto yourself, but leave us free people alone!
im really sad to here you speak this way. it is very low self esteem.you are a human being sweetheart.dont say things like that.maybe you do drink and use but you can make a choice to stop and get help dont lable yourself like that.
Thank you for this article I have been told negatively that I would never overcome my issues of dependence on pharmaceuticals prescribed legally.
My current docs have not been as helpful mostly the primary who offered me opiates after I got out of rehab and was only looking to taper off Benzos safely with supportive meds. Since then I have really questioned both rehab programs that rush recovery and are not all ways safe for someone like me on a benzo that could take up to 8 months to safely decrease while I am very impressed with what River Recovery did as far as my opiate addiction. Unfortunately, due to the fact that I needed longer care for the Benzos safely they would no longer let me continue as many times as I have reached out to thank them otherwise and give them the highest credit. They will not give me a chance as a returning patient due to their protocols. I feel like its easier to get off one thing at a time not too and one that is life threatening. I wish it was only opiates. But, it’s xanax now that I deal with. I will continue my care and seek out whatever support in the Medical community I can. I try to understand from their prospective during these massively hard times what is going on for them, but I also know mistreatment at its core. I had money, my cell phone used when locked up and no access in rehab, I had a rehab turn me down because of protocol they adhere to. I can not change them only myself. I remain courageous to never give up as I am rejected and to understand as much as possible to have no relationship or anything other than finding a community of people that are recovering and staying positive despite the obstacles.
Yours Truly,
Danielle
Yes, stigma is a still a major obstacle that stands in the way of treatment for many. We can all help by being mindful of phrases that stigmatize addiction and use alternative language in our writing and speech.
Here are some good resources on this topic:
The Addiction-ary: https://www.recoveryanswers.org/addiction-ary/
Does it really matter how we talk about addiction?:
https://www.recoveryanswers.org/blog/psychology-today-does-it-really-matter-how-we-talk-about-addiction/
How to Correctly Talk About Addiction:
https://www.psychologytoday.com/us/blog/addiction-recovery-101/201801/communicating-about-addiction-accuracy-or-alienation
Willpower is not on call. I like the notion that willpower is a resource. It can get used up. So keeping it full so the right decision can be made st the right time.
I am neither a drunk nor a junkie! I am a human being. I used to have a substance use disorder. Now I do not. And it does not define me. Language IS very important. If someone wants to put pejorative and demeaning labels on him or herself more power to you but please do not put them on me. Thank you very much.
Thank you very much for posting this very helpful and informative information. The subject of willpower and the strength to make the positive choice consistently throughout the day without running out of steam is something that has come up a lot recently in my life. Every little bit of helpful information is being added to my repertoire of good ideas.
i ESPECIALLY LIKE THE PHRASE TO DECREASE THE AMOUNT OF TIMES YOU SAY NO THROUGHOUT THE COURSE OF THE DAY.
Another great book for my own work to prevent decision fatigue on an ongoing basis (and recharge my “willpower battery” was “Emotional Success” by psychology researcher & long-standing chief editor of one of the APA’s peer-reviewed journal specializing in the topic of Emotion, David DeSteno. It was a great introduction to the topic of current research showing how willpower is a limited resource that gets used up and needs recharging with positive feelings, good rewarding things to move *toward* when humans are trying to make big behavior changes. I’m not a mental health professional, so the “lay” language used in the book was really helpful.
There are also several books in SMART’s Suggested Reading list that talk about this topic. Very glad to see an article on this useful subject on the blog!
I am here and just getting starts.Brian D. Los Angeles
Great advice! Unfortunately my problem is usually at night, after a long day, but I will try to make less decisions during the day, and more exercise is definitely needed. Thank you!
I like that you talked about the importance of keeping your body properly fueled in order to make good decisions. My uncle has been dealing with alcohol addiction for a few years and tends to drink after he returns home from work at night. Maybe he can learn how to make wise decisions throughout the day.
I like that you mentioned how you can recover from addiction by preventing your temptations from being easily accessible. My uncle tends to keep a case of beer in the back seat of his car so that he can have a drink during his break at work, but I have been worried that he may be driving home drunk every night since he acts strange when he returns home. Maybe a DUI assessment could help determine if he has a problem.
I like that you brought up how controlling your breathing can help you stay relaxed in order to improve your ability to make decisions. Ever since my cousin started his new job last month, he has been abusing drugs in order to relieve stress at the end of each day, and he would like to find a way to manage his addiction so that his children do not get worried. He should seek help from an expert as soon as possible.