Entrepreneurs and business leaders often see willpower (the raw ability to resist temptation and distraction in order to achieve bigger goals) as fundamental for success. However, psychological science suggests otherwise. Studies show that achieving goals is less about willpower and more about selecting appropriate tactics in different situations.
Canadian researchers led by Marina Milyavskaya at Carleton University recently proposed a taxonomy grouping tactics into internal, task, and external categories. In my leadership development work, I advise clients that no category is superior. No single tactic works in all circumstances. Getting things done requires flexibly applying the right method to each task and occasion.
Naming a negative emotion measurably reduces it
Internal methods
Internal tactics are mental techniques for changing our thoughts, feelings and responses. Simply using willpower is one example, although very limited in its effectiveness. Prospective thinking (visualising the positive consequences of completing a task or the negative consequences of failure) is another. Using positive self-talk (eg telling yourself, ‘You can do this!’) has been shown to have a small but detectable effect on task completion.
Internal emotion regulation tactics require not that we stay positive at all costs but recognise emotional signals early and respond deliberately. Naming a negative emotion (eg ‘I’m tense’) measurably reduces it and increases cognitive control. Reappraisal (deliberately thinking about a challenging situation in a better way) also blunts negative emotions before they derail performance. Choose to think of a difficult client interaction as a chance to hone your influencing skills rather than as a tiresome duty.
Reviewing neuroscientific studies in the journal Frontiers in Neuroscience, researchers led by Michel Audiffren at the University of Poitiers in France concluded that effortful control (sustained willpower) can be somewhat improved through a variety of training exercises. Positive results have been found for scheduling focused work intervals (eg working for a particular timed period and then gradually increasing the length of the period over successive months). Physical exercise programmes lasting several months have been found to support overall brain function and benefit effortful control.
Reflecting on what truly motivates you can increase focus
Practising mindfulness – which often involves training ourselves to focus our attention intently on one aspect of what we are experiencing, such as our breathing – for around seven weeks has also been demonstrated to boost effortful control. Such interventions strengthen the dorsal anterior cingulate cortex – a brain structure involved in allocating effort to tasks.
Writing plans, constructing schedules and monitoring progress are further, well-known internal tactics. Evidence suggests that we can further enhance our willpower capacity by setting progressively tougher tasks, tracking progress and intentionally linking high-effort tasks with clear rewards – either personal or professional – that we find meaningful.
Intriguing experiments led by Kevin Rounding at Queen’s University in Ontario, Canada, found that subtle reminders of religion boosted self-control. The research findings suggest that reflecting on what truly motivates us – our career vision, commitment to quality work, or long-term goals – before starting a demanding task can temporarily increase restraint and focus.
Task-based tricks
Task-related tactics (the second of Milyavskaya’s task categories) involve professionals preventing overload by batching similar tasks into blocks of time, minimising task switching and performing less demanding work at predictable low points in the day. Taking short breaks – as little as 30 to 90 seconds long – for stretching, deep breathing or a quick walk reduces mental fatigue, which otherwise erodes effortful control.
Changing your environment boosts studying and working
External tactics often involve changing our environment to boost our chances of studying, exercising, working and so on. Studies have found that people keen to reduce their consumption of alcohol or unhealthy foods frequently fail when they rely solely on willpower, and are much more successful when such items are entirely removed from the home environment.
Increasing friction is another common external tactic. For instance, professionals wishing not to be distracted by social media report good results by using digital tools that prevent them from accessing non-work apps. Others rely on software hacks that allow only emails and messages through during designated times of day (eg 10am till 10.15am and then 1.30pm till 1.45pm).
Filter out distractions, match tasks to mood and alter your environment
While willpower can be modestly trained, it is never sufficient on its own. The people who are most successful at achieving their goals select flexibly from a wide repertoire of techniques and tactics. They filter out distractions, match tasks to their energy levels and moods, and alter their environments. They run experiments, and above all they learn when different methods work best.
More information
Watch Dr Rob Yeung’s video on the best ways to achieve your career and personal goals.
ACCA’s annual virtual Accounting for the Future conference is available on demand and offers over 21 units of free CPD. Sessions include one with Dr Rob Yeung on bold thinking.
