How to Summon Willpower When You Need It Most, According to Dr. Patricia V. Smith

When it comes to achieving success in life, few things can be more important than willpower. The American Psychological Association describes willpower as an essential element of self-control — being able to delay gratification and maintaining a “cool” cognitive approach to challenges as opposed to a “hot” emotional approach. Common synonyms include determination, drive, resolve and self-discipline. 

Dr. Patricia V. Smith, author of “I Persist” adds, “Willpower is a form of mental toughness — the ability to persevere in the face of adversity. You need to keep on keeping on, and not look back. Rather than letting the challenges and setbacks of the past hold you down, willpower is forward-facing, looking to the goals you wish to accomplish with hope and determination. Your best self only appears if you persevere.” 

Verywell Mind notes that willpower is actually a limited resource. Running out of willpower, so to speak, can make it more challenging to complete tasks and achieve your loftiest goals. So how do you summon willpower when you need it most? As Dr. Smith explains, internalizing a few key attributes can go a long way in strengthening your willpower. 

Getting Comfortable with the Uncomfortable 

Discomfort is a common barrier to willpower. Regardless of the specific source and type of discomfort a person might feel as they work toward a goal, those without as much willpower can be easily deterred by things that take them out of their comfort zone. This is a big reason why studies suggest that a mere 8% of people actually achieve their stated goals. 

As Dr. Smith explains, however, a key part of summoning willpower is embracing that discomfort. “Challenges and discomfort are inevitable as you work toward a goal. You have to get comfortable with the uncomfortable. Feelings of doubt and reluctance aren’t unique to you — they happen to everyone who has struggled toward achieving success. If you’re experiencing discomfort along the way, that’s usually a sign that you’re moving in the right direction. So, galvanize the bravery within yourself and push past those feelings so you can reach your goal.” 

Remember, discomfort doesn’t mean putting yourself in danger. Rather, it means being willing to  face new, different, or unpredictable experiences and adapt to them. Research suggests turning toward discomfort with acceptance can often lead to significant personal growth, improve satisfaction in life and even reduce symptoms of depression and anxiety. 

Learning From Sisu 

In her own life, Dr. Smith has drawn on the Finnish concept of “sisu” — a word without a direct English translation, but generally associated with having inner strength and an action-oriented mindset, balanced by a stoic determination to keep moving and trying, even in the face of failure. 

“The concept of ‘sisu’ resonates with me because it epitomizes so much in my life,” Dr. Smith explains. “I went through truly grueling adversity on the streets of Spanish Town, Jamaica as a child. I had to look past the suffering I was experiencing and draw on my inner strength to reach my goals. I was determined to not just let life happen to me. I was committed to taking charge and continuing to push forward, regardless of everything else that was going on around me.” 

A key element of sisu is learning from past failures and current experiences and applying them to future actions. The commitment to learn is also an important part of strengthening one’s willpower, as it helps individuals find new courses of action to achieve their desired outcomes. 

Practice Makes Perfect 

Willpower may be relatively limited, but it can be improved upon. 

As Dr. Smith explains, “If you want to be able to summon willpower when you need it most, you have to practice it in your daily life. Look for positive ways to challenge yourself — activities that require you to exert more effort than you would normally need to in your day to day routine. Practicing discipline in these smaller activities or learning opportunities will help build your resolve for when you have to confront greater challenges that require more willpower.” 

Just like how someone who runs consistently will gradually improve their speed and endurance, those who practice strengthening their willpower in healthy ways will also achieve needed improvements. 

As part of this, however, the importance of self-care cannot be understated. Your willpower can be significantly influenced by seemingly basic things, like sleep and a healthy diet. For example, research has found that people who are sleep-deprived tend to have poor self-control and focus. Conversely, those who regularly meditate experience improved focus and self-control throughout the day. 

Essentially, by taking care of your most basic needs, you will have the mental and emotional strength to summon the necessary willpower to overcome challenges and push toward your goals.  

Strengthening Willpower Will Lead to Success 

While willpower may be a finite resource, it can also be like a muscle or any other skill — something that can be strengthened and built upon. By internalizing these important practices and practicing self-care, you can become more determined and resolved, better focused on your long-term goals and more willing to commit to the actions needed to achieve them. 

The willpower you need to thrive will be there when you need it.