The Key to Discipline: 4 Steps to Save Willpower and Prevent Ego Depletion
I used to think I lacked discipline. Sometimes, all I want to do is lie on the couch and do nothing.
But over the years, I still managed to achieve things that required consistent effort (like publishing a book).
Then it hit me: "Not being disciplined" actually helped me achieve more.
Don't "Get Disciplined"; Build a System.
In 1998, psychologist Roy Baumeister proposed the "ego depletion" theory:
Willpower is limited, and when it's gone, sticking to things gets way harder. Sound familiar?
- After a tough day, it's hard to be kind to loved ones.
- After work, junk food looks like a "reward."
- Late at night, online shopping is harder to resist.
Some people (like I used to be) strictly control their thoughts and emotions, and end up draining their willpower.
You start feeling numb, lose motivation, and get more impatient or angry. Everything gets even harder.
The tricky part: trying to be disciplined actually makes discipline harder.
So, instead of constant self-control, I built a system to save my willpower:
1. Reduce decisions as much as possible
❌ "What should I do today?"
✅ Plan the night before.
✅ Start a day with the simplest task.
❌ "What's for lunch?" ✅ Meal-prep the night before.
❌ "What to wear?"
✅ Simple clothes that don't need matching.
2. Find your "flow trigger"
My trigger is music. When I can't focus, I put on my headphones and hit play on a go-to playlist.
No surprises, no shuffles. Just familiar sounds that let me ease into work.
3. Focus on the present: one thing at a time
Multitasking and frequent context switching might seem to save time.
But it actually doubles willpower use, and quickly drains it out.
Focus one thing at a time to avoid draining energy, and the anxiety and numbness that come with it.
4. Don't rely on willpower to resist temptation
Willpower’s limited, so using it to fight temptation is a waste.
Instead of "trying not to eat snacks," just "don’t keep them at home."
Social media's the same. Instead of "trying not to scroll," just "lock the apps by default."
My method:
- Hide social apps from the home screen to avoid mindless opening
- Put my phone in a drawer while working
- Lock social apps with Clarymind
Clarymind slows down the process of opening social apps, giving you time to rethink.
I used to spend hours on social media daily; now it's under an hour. Two hours saved per day = 730 hours a year. That's 30 full days for more meaningful things.
But more than saving time, it's about saving willpower: Each post is a "choice": click, like, comment, or share?
Reducing social media use saves decision-making energy.
Social media isn't bad. It can connect us and help us learn. The goal is to minimize willpower and time drain.
With Clarymind, I now use social media to intentionally absorb new knowledge. I feel balanced.
Originally published in Essential Thinking, this post is translated and shared here with permission.