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Willpower Is a Muscle—Here’s How to Make It Stronger

According to the American Psychological Association (APA), children who demonstrate stronger willpower in the lab end up having better school attendance and stronger academic performance while also being more likely to have “greater physical and mental health, fewer substance-abuse problems and criminal convictions, and better savings behavior and financial security” as adults. Yet, in the APA’s Annual Stress Survey, lack of self-control is the leading reason Americans fail to follow through with healthy lifestyle changes. We’d all like more willpower. Unfortunately, many of us lost whatever lottery would have given us more self-control.

Right?

Wrong. It turns out that willpower is a skill that can be practiced and strengthened.

Your inability to keep your hand out of the cookie jar despite years of New Year’s resolutions might actually come down to a weak or underdeveloped willpower muscle rather than a predestined lack of self-control. But, before you start berating yourself about wimpy willpower muscles. . .

Take your eyes off the cookie jar. Look at me. This is exciting.

. . .new research shows that your willpower may not really be all that weak. In some ways, our modern world sets us up to fail. But in the face of all this, you can get better. So, how do you increase willpower?

What Is Willpower? How Does It Work?

Before we dive into the juicy stuff, it will be helpful to get on the same page about what we mean when we say “willpower.”

Essentially, you use willpower when you forego immediate gratification in order to achieve long-term goals.

According to Roy F. Baumeister, author of Willpower: Rediscovering the Greatest Human Strength, understanding self-control comes down to understanding these things:

• Willpower is like a mental muscle.
• It fatigues like a muscle if it is worked too hard, leading to “ego depletion” or “willpower depletion.”
• Exercising restraint isn’t all that can exhaust the mental energy needed for self-control; decision-making of all kinds also depletes willpower.

With that context, it becomes more clear why your willpower might not be the problem: your environment plays a role, too. Dr. Kathleen Vohs explains, “[t]here is research that shows people still have the same self-control as in decades past, but we are bombarded more and more with temptations,” and “[o]ur psychological system is not set up to deal with all the potential immediate gratification.”

Just let that sink in.

All the media we consume, all the advertisements, the fast pace of life, the seemingly unlimited options at the store—even having too many clothes in your closet can be a drain on your willpower! Between all the temptations we encounter and the thousands upon thousands of decisions we make each day, no wonder that willpower is nowhere to be found when we need it most.

So, what’s the good news?

According to loads of research, you absolutely can strengthen and increase willpower so that in the face of everything, you will reach your goals.

How to Increase Willpower

More good news: there are several research-backed strategies to help you manage your willpower resources and strengthen your self-control muscles—even if you think you have none. The simplest strategies for improving self-control include meeting your basic physical needs and removing unnecessary decision-making from your daily life. The more complex strategies will take time and effort but are most effective in helping you fortify your willpower over time.

1Eat regularly.

The severe lack of determination you feel when you’re hungry isn’t just in your head. Research supports the idea that willpower requires a lot of brainpower, and the brain needs food. If you aren’t feeding your brain enough or often enough, your willpower will suffer. For this reason, if you’re trying to lose weight—or even write that term paper—eating small meals often improves your self-control.

2Remove temptations.

In his ground-breaking Marshmallow Experiment (yes, that’s what it was called), Dr. Walter Mischel and his team placed a plate of marshmallows on a table and gave children a choice between eating one marshmallow immediately or waiting for an unspecified time for two. What they found is that children who distracted themselves—closed their eyes, looked around, etc.—were able to resist temptation much longer than those who didn’t take their eyes off the plate of pillowy marshmallows. This “out-of-sight-out-of-mind” tactic has been confirmed to work for adults—in offices, with candy. So, if you want to avoid willpower depletion, remove some temptations.

3Reduce the number of decisions you have to make.

Remember willpower feeds on the same energy as all your decision-making. Try to limit the number of decisions you have to make. Here are some ideas for how to reduce the number of choices you make day-to-day.

• Prepare your meals in advance once or twice a week.
• Plan your weekday outfits on the weekend or try a capsule wardrobe. While planning an entire week of outfits is great if you live somewhere with reliable weather, a capsule wardrobe can have a similar effect and give you flexibility. Basically, you just pick items that match one another. My closet, for example, is all based on the same palette. It makes dressing—and shopping—much less stressful.
• For projects, create a structured plan to follow or get a professional to help. If you’re doing something like trying to get in shape, doing the same structured exercises might help you stick to it. Also, hiring a professional to handle the details can pay off big time. With my personal trainer, all I do is show up. He worries about the rest—which exercises, how much, and he gets it all set for me. Plus, I made a friend.
• Outsource! Somewhat related to hiring a professional, outsourcing decisions is a good way to get things off your plate or just have a little fun. For example, at our office we get lunch deliveries from various places nearby—we just have to order it. Some folks, however, have discovered someone else on the team with similar tastes and told our office manager to always order what so-and-so is having. For larger projects, like publishing a report or planning an event, learn to let go of control. Get everyone on the same page to start, but then let others own some decision-making.
• Batch tasks. This won’t really help you limit the number of decisions you have to make, but it will help you remove the distractions that some decisions cause. Check your email at fixed times or, if you use Slack, learn to love the “Remind me about this” function.

4Focus.

According to Baumeister, one of the worst things you can do for your willpower is try to make too many changes at a time (ehrm, New Year’s Resolutions?) You’re much better off picking one.

5Do some emotional TLC.

Unsurprisingly, emotions can have a big impact on your willpower.

• Show your emotion. Tom Heatherton and Katherine Vohs measured self-control of people who had just seen a sad movie. One group had been told not to show their emotions and another group had been told to let their emotions out. The group that showed their sadness performed better on the willpower tests, presumably because they didn’t need to use up their self-control supply trying to hide their emotions. So, let it out!

• Stop people pleasing. Making others happy and conforming to their standards is a surefire way to zap your willpower. Find ways to motivate your behavior that don’t require external approval.
• Check your frame of mind. Baumeister found that just thinking positively about one’s willpower improved self-control outcomes in tests. So, if you’re having trouble resisting temptation, think about a few examples where you exhibited restraint successfully before trying again.

6Increase your motivation.

Inevitably, there will be times when your willpower is waning. In times like these, focus on motivation. Research by Mark Muraven shows that low-willpowered people perform better on self-control tasks when they’re told they will be paid. When you’re feeling temptation taking over, focus instead on how you can better motivate yourself. In the weight-loss game, for example, there apps like Gympact that bill you for not hitting the gym and pay you for living healthfully.

7Use some “Implementation Intention.”

In Willpower, Baumeister and co-author John Teirney outline how to cope in the face of temptation and bolster your self-control using a technique called “implementation intention.” It works this way: before you experience a temptation, you should already plan out your response. Let’s say you are avoiding unhealthy food. If you’re at a party and someone offers you dessert, you can plan to decline and instead ask for some fresh fruit. The key here is to think about situations when your willpower will be tested and prepare a response in advance—basically make your decision in advance.

8Practice self-control.

The most challenging but best way to strengthen your willpower muscles is to actually use them. Baumeister suggests creating simple but challenging tasks that require some effort to adhere to. For example, you can commit to turning the light off in every room you leave, putting away your clothes at the end of each day, or eliminating filler words from your speech. These relatively easy tasks, practiced diligently, will hone your self-control skills—and build your confidence in the face of temptation.

Without a doubt, fortifying willpower isn’t easy, but the benefits that come with reserves of self-determination can give you an edge. Researchers have even shown that strength of willpower is more strongly correlated with academic performance than IQ is. The investment you make in your self-control skills is one of the best you can make in your life.

So, now the question is, what are you going to do with your willpower?

How to Get Organized During Your Job Search: 6 Helpful Tips

Job hunting is no one’s favorite activity. Customizing your resume and cover letter for each position (not to mention typing the same information found in the resume you just attached into various application systems) can be grueling work. Job hunting is a full-time job, and you’re not getting paid a dime for it.

Getting organized can save you time and make the process less frustrating. Here are six ways to streamline your job search to make it not only easier on you, but potentially more successful.

1Make a list of keywords.

Quick! Can you name all of your job skills in under thirty seconds? If someone asked you what types of positions you’re qualified for, would you be able to rattle them off easily? If so, great—you know how to market yourself well. But if you’re like most job seekers, odds are good that you could benefit from some self-evaluation.

Before you begin your job search in earnest, sit down and make a list of your skills. When I was job hunting, my list included things like writing, editing, communication, and copywriting. Next, focus on the types of positions that might be right for you. Make a list of all the job titles you can think of that would be within the scope of your search.

Here’s a tip: Keep your list handy. (See below for how I used a spreadsheet.) You’ll need it as you’re browsing job sites. Add to it as you find new job titles and keywords that pop up during your search.That way, you’ll be broadening the scope of your search as you go.

2Find opportunities with job search alerts.

Now that you have an idea of what you’re looking for, you can start digging into job boards. Many will send you email alerts with new positions that match your skills. Here are a few to help you get rolling.

• Indeed
• SimplyHired
• LinkedIn Jobs
• Glassdoor
• Monster

Here’s a tip: While you shouldn’t put your eggs into one basket by focusing solely on one job search site, it makes sense to consolidate your efforts by narrowing your search to a few top sites that are likely to net you the best results.

3Spreadsheets are your friends.

When I was job hunting a few years ago, I found it impossible to keep track of the status of my applications. I wasn’t very spreadsheet savvy, so it never occurred to me to use a free spreadsheet tool like Google Sheets to track my job search efforts.

The good news is you don’t have to be a spreadsheet wizard to use Excel or Sheets. All it takes to create an efficient tracking system is the ability to name a few columns with appropriate headers and then fill in the blanks. (Trust me, it’s easy.) Here are the columns I would use in my search if I had it to do it over again:

• Company – The name of the company you’ve applied to.
• Position – The title of the position you’re interested in.
• Job Listing Link – It can be helpful to have a link to the original job listing so you can refer to it later.
• Application Date
• Contact – If you have a contact name, put it here.
• Email – Add your contact’s email address if you have it.
• Interview Date
• Follow-up – If you scored an interview, this is a good place to note how you followed up.
• Status – Do you have a second interview scheduled? Are you waiting for a response? Track your current status here.
• Comments – This is a good place to add any thoughts or insights you’ve gained as you were researching the company and position. Don’t rely on your memory when you have a lot of job search irons in the fire.

A spreadsheet would’ve saved me a ton of time in my job hunt by preventing me from having to search through various emails and links to remind myself of where I’d applied and what my status was.

Here’s a tip: Your spreadsheet can be a catch-all for things related to your job hunt. Create a new tab to store a list of job search site links (like the ones listed above) so you don’t have to hunt them down anew each day. Create another tab to store a list of job skills keywords and the titles of positions you’re qualified for. You never know when you’ll need to refer to them as you’re searching through open positions.

4Use a calendar.

If you’re anything like me (the ADHD is strong with this one), you’ve woken up in a cold sweat, your heart racing, thinking Is my job interview this morning? Did I oversleep? Do I have only ten minutes to get ready and race out the door? Oh em gee!

I never missed an interview. I was never late for one, either. But the fear that I might mess up was strong and evoked a near steady state of low-level anxiety. A calendar would have helped alleviate that.

These days, I use Google Calendar, but any calendar app can make the process of tracking upcoming interviews and things like networking events or job fairs much easier. Having a calendar takes the stress out of having to remember upcoming appointments and eliminates those heart-pounding morning wakeups.

5Make a schedule.

As I mentioned earlier, a job search can be like a full-time job in itself, except that it has no pay and no benefits. #SadFace

You can streamline your day by setting a schedule. This was something I did right when I was in the market for a new gig. I stepped into my office at 9 a.m. every weekday. First, I checked my email for any replies from hiring managers. Then, I looked at my new job alerts and checked job boards for any new listings. Next, I focused on putting in applications, which was a more time-consuming process because I was careful to customize each cover letter and tweak each resume.

Think of your job search as a job you’re reporting to each day. Not only will it help you stay committed and on track, it will bring some purpose to your downtime.

6Use templates.

Templates are a time-saver. Make customizable templates for your cover letters (and please do customize each one) and other inquiries and replies. You’ll thank yourself when you’re not writing every single email from scratch. Save templates in Google Docs or another word processing program so you can quickly access them.

Here’s a tip: Although they may not show up in your email client, other clients may see font changes and other oddities that are remnants of copying and pasting. To strip formatting from the text you paste, use Ctrl/Cmd + Shift + V to paste.

Taking a little time to get organized and plan your job search in advance will save you time and prevent irritation and stress. Go get ’em!

How to Write Powerful Bullet Points

Any writer who’s spent time in the trenches publishing articles online knows it’s hard to keep a reader’s attention. In fact, according to Tony Haile’s 2014 article on Time.com, 55 percent of readers will spend fifteen seconds or less actively on a page reading the article that took you many times longer to write and carefully proofread. Like it or not, our online culture, which blasts us with a never-ending stream of content 24/7, has made us skimmers rather than deep readers.

What’s a content creator to do? You could keep your content short, but there’s evidence that longer pieces get more social engagement and links. The key to writing articles that hold a reader’s attention is not to make them shorter but to make them more readable, and doing so requires expert organization that calls attention to key topics. There’s arguably no more useful organizational tool than the venerable bullet point.

How to write powerful bullet points

According to Copyblogger, “the essence of a great bullet is brevity + promise.” By using bullets, you’re demonstrating that you know how to be concise and cut to the chase. Then, you must deliver on that promise by making every point essential and impactful. Let’s demonstrate the power of bullet points with a list of tips for writing awesome ones:

• Think of a bullet point as a mini headline. It needs to be concise and attention-grabbing in a way that intrigues readers and compels them to read more.
• Highlight elements key to understanding the content of your article. There’s no room for fluff here, so call out what’s most important.
• Keep it simple. Avoid complex outlines and don’t use sub-bullets if you can help it.
• Keep bullets thematically related. Bullet points highlight key elements of very specific topics, so stay on a single track.
• Make your bullet points symmetrical . . . just like the ones here. Notice how each point begins with a bolded directive and ends with a one-sentence explanation.
• Work in keywords. Search engines tend to give bulleted lists a little more weight.
• Don’t overdo it. You want your post to look like an article, not a grocery list.

What is a fascination?

A fascination is a copywriting technique for creating points that make your readers so intrigued (fascinated!) that they’re compelled to get more info. It’s a go-to marketing tactic you’ve no doubt seen in advertising. Let’s invent a make-believe product to show you how fascinations work.

---

The Amazing Party Animal Personality Enhancer!

Use this simple device during any social event and you’re virtually guaranteed to

• develop killer dance moves
• become the most entertaining person in the room
• attract 180 percent more attention from potential love interests
• increase your notoriety in your social circles by 83 percent

via GIPHY

---

Okay, so this “personality enhancer” sounds too good to be true (or suspiciously like your favorite party beverage), but the points are compelling. Who doesn’t want to become an entertaining, attractive, well-known dancing machine?

The same technique can work well when you’re trying to get readers to spend more than fifteen seconds looking at your post. If it fits the tone of your article, frontload it with bulleted items that make compelling promises. You’re telling visitors that, if they take the time to read this article, they’ll get to know more about the fascinating topics you highlighted.

Grammar basics of using bullet points

Bullet points often create confusion for writers. Do you capitalize each one? Put periods at the end? When should you use numbers instead of bullets? It turns out that making your articles easy to read through the strategic use of bullet points requires a little know-how. Here are a few guidelines.

The introductory sentence

If the text introducing your list is a complete sentence, it should end with a colon. If it’s a fragment, forget the colon and jump straight into the list.

Numbers or bullets?

If your action items need to take place in a specific order, use a numbered list rather than bullets.

EXAMPLE:

Here’s how to give your dog a bath:

1 Place a shower cap on your dog’s head.

2 Give him his rubber ducky to provide emotional security.

3 Gently bathe your dog. Avoid getting water in his big sad eyes.

You could also use a numbered list if your introductory text promises a certain number of items, like the three best reasons to bathe your dog. (But do you really need reasons?)

via GIPHY

Punctuation with bullet points

If the text of your bullet point is a complete sentence (or multiple sentences), use capital letters and punctuation. If your points are not structured as proper sentences, you don’t need to end with punctuation. Capitalization is a style choice—with sentence fragments, you can choose to start each with either upper- or lower-case letters.

The structure to use with bullet points

Don’t mix and match sentence structures. Your points should be consistent, either all sentences or all fragments.

Make sure the grammatical structure of your bullet points is parallel by starting each with the same part of speech. For instance, if you start one point with an adjective, start them all with an adjective.

CORRECT:

Adopting a dog will make you

• popular with dog lovers
• famous for having the most adorable pet on your block

INCORRECT:

Adopting a dog will make you

• popular with dog lovers
• you’ll be famous for having the most adorable pet on your block

Here’s a tip: Read each bullet point with the text that precedes it to make sure each one is parallel and makes sense as a sentence.

Using the correct example above, you would read:

“Adopting a dog will make you popular with dog lovers.”

But the incorrect example makes no sense as a sentence, so you know you need to edit:

“Adopting a dog will make you you’ll be famous for having the most adorable pet on your block.”

Keep your style consistent

Some of the bullet point style rules aren’t hard and fast. Unless you’re following a specific style guide (such as the AP Stylebook or The Chicago Manual of Style), use the style that looks best to you, but remember to keep it parallel and keep it consistent, because those things are non-negotiable. With a little precision, you’ll create bullet points that will catch your readers’ attention and keep them on the page so your carefully crafted words earn more than just fifteen seconds of their time.

What Is a Prepositional Phrase?

A prepositional phrase is a group of words consisting of a preposition, its object, and any words that modify the object. Most of the time, a prepositional phrase modifies a verb or a noun. These two kinds of prepositional phrases are called adverbial phrases and adjectival phrases, respectively.

At a minimum, a prepositional phrase consists of one preposition and the object it governs. The object can be a noun, a gerund (a verb form ending in “-ing” that acts as a noun), or a clause.

He arrived in time.

Is she really going out with that guy?

To these two basic elements, modifiers can be freely added.

He arrived in the nick of time.

Is she really going out with that tall, gorgeous guy?

Some of the most common prepositions that begin prepositional phrases are to, of, about, at, before, after, by, behind, during, for, from, in, over, under, and with.

Prepositional Phrases That Modify Nouns

When a prepositional phrase acts upon a noun, we say it is behaving adjectivally because adjectives modify nouns. A prepositional phrase that behaves adjectivally is called, quite logically, an adjectival phrase.

The cat in the middle is the cutest.

I always buy my milk from the convenience store on Main Street.

My mother has always wanted to live in a cabin by the lake.

In the first of these sentences, in the middle answers the question of which cat the writer thinks is the cutest. Similarly, on Main Street gives us information about which store the writer is describing, and by the lake tells us what kind of cabin the writer’s mother is dreaming about. All of these adjectival phrases provide specificity to a noun in order to enhance our understanding.

Prepositional Phrases That Modify Verbs

When a prepositional phrase acts upon a verb, we say it is behaving adverbially because adverbs modify verbs. A prepositional phrase that behaves adverbially is called an adverbial phrase.

To find the person who stole the last cookie, look behind you.

Harry drank his Butterbeer with fervor.

In the first sentence, behind you answers the question “Look where?” In the second, with fervor answers the question “Drank how?”

Prepositional Phrases Acting as Nouns

Less frequently, prepositional phrases can function like nouns in a sentence.

During the national anthem is the worst time to blow your nose.

After the game will be too late for us to go to dinner.

How to Avoid Excessive Prepositional Phrases

It is tempting to overuse prepositions and prepositional phrases. If you see more than one preposition for every ten or fifteen words in your writing, you should edit some of them out. You may be surprised at how much more elegant and economical your writing is when you make the effort to do this.

It is best to behave with caution when running with a sword in the presence of Magneto.

There is nothing grammatically incorrect about this sentence, but it has two “with” phrases, an “of” phrase, and an “in” phrase, which is a sure sign that it could be written more efficiently.

In Magneto’s presence, run cautiously with swords.

Here, it was possible to replace one of the prepositional phrases, with caution with the correlating adverb cautiously. Of Magneto was simply a possessive that can be easily converted into Magneto’s. Four prepositional phrases have been reduced to two.

Another way to reduce prepositional phrases is to switch from a passive voice to an active voice. There is a famous example to illustrate this concept.

Why was the road crossed by the chicken?

Clearly, the passive voice makes this sentence fussy and the prepositional phrase by the chicken seems a bit silly. It would be better written in an active voice, with the chicken in the driver’s seat where it belongs.

Why did the chicken cross the road?

Hanged vs. Hung—Learn the Difference

Even the most hardened grammarians don’t condone capital punishment for grammar offenses, but we do tend to get hung up about hanged. Hanged can only refer to someone’s death by hanging. If you are wondering, “Is it hanged or hung?” establish whether a deadly action has taken place.

It’s one of the few times when grammar becomes a matter of life and death.

The Past Tense of Hang

Hung is the past tense of to hang when it means “to suspend or be suspended.”

Hanged is the past tense of to hang when it means “to kill someone by tying a rope attached from above and removing the support from beneath.”

to hang = to suspend

Present Tense	I hang	you hang	he/she/it hangs	we hang	you hang	they hang
Simple Past Tense	I hung	you hung	he/she/it hung	we hung	you hung	they hung
Present Participle	I am hanging	you are hanging	he/she/it is hanging	we are hanging	you are hanging	they are hanging
Past Participle	I/you/we/(s)he/it/they hung	—	—	—	—	—

to hang = to kill by hanging

Present Tense	I hang	you hang	he/she/it hangs	we hang	you hang	they hang
Simple Past Tense	I hanged	you hanged	he/she/it hanged	we hanged	you hanged	they hanged
Present Participle	I am hanging	you are hanging	he/she/it is hanging	we are hanging	you are hanging	they are hanging
Past Participle	I/you/we/(s)he/it/they hanged	—	—	—	—	—

How to Use “Hung”

Clothes can be hung on hangers and pictures can be hung on walls. Some people use the rule of thumb that things are hung and people are hanged, but that doesn’t always work out the way it should. It is possible to suspend people without intending to hurt them—for example, to harness someone to a bungee cord and dangle them off the bridge (which may seem like tempting death, but that’s more of an opinion than a fact).

We hung all of our clothes on hangers when we unpacked our moving boxes.

I ran straight home from school with my Grammar MVP Award and hung it on the wall.

After the jump, Juan laughed as he hung from the bridge, ready to be hauled back up.

How to Use “Hanged”

If you are deciding between hanged vs. hung and an act of execution is involved, always choose hanged. Hanged can also be used reflexively to refer to suicides (e.g., he hanged himself, they hanged themselves).

H. H. Holmes was hung for murder in 1896.

H. H. Holmes was hanged for murder in 1896.

The terminally ill man hung himself rather than face a torturous demise.

The terminally ill man hanged himself rather than face a torturous demise.

So when you are playing the letter game Hangman, the figure you draw is your hanged man, not your hung man.

Difficult Differences Between “Hang” and “Hung”

Because it was common practice in centuries past not only to execute criminals by hanging but to also display their bodies for a period of time to deter other potential criminals, it is just possible that you will need to elucidate in your writing that a deceased person spent some time suspended post-execution.

Conveniently, history is rife with examples.

Captain Kidd was hanged at Execution Dock, London, in 1701. He was gibbeted and hung over the River Thames for a further three years as a warning to pirates.

Certain phrasal verbs containing hang confuse some writers as well. To hang out, which means “to casually socialize with friends,” should become hung out in the past tense. Hanged out implies something much less casual (and more deadly).

We hanged out at my mother’s house last Friday night.

We hung out at my mother’s house last Friday night.

Similarly, to be overly concerned about something is to get hung up on it, not hanged up.

Sure, I didn’t wash my hands before cooking dinner, but don’t get hanged up on it.

Sure, I didn’t wash my hands before cooking dinner, but don’t get hung up on it.

“Hanged” vs. “Hung”: Summary

Using the correct past tense of to hang is simple once you make the distinction between its use for capital punishment and its more innocuous meanings. All you need to remember is that hanged has to do with a person’s demise, and hung is used for all other definitions of “to hang,” including idiomatic verbal phrases that contain it.