Volatility in today's real estate and financial markets creates an abundant amount of stress for Central Texans. Although you may not be directly influenced, as a taxpayer you will eventually be touched in some way once everything trickles down. If you noticed your diet going out the window this week or your exercise routine being forgotten, there may be a reason. Research has shown that exerting willpower towards one task or thought weakens self control strength on subsequent tasks or thoughts. In short, there's a certain amount of willpower or self control strength that each of us has and when it's used up, that's it.

This is stating the situation in very simple terms. It's far more complex than a simple savings account of willpower. "Researchers have a tendency towards reductionism (understanding complexity by reducing the interactions of parts to simple components)," says psychiatrist Paul R. Whitelock, MD, of Austin Medical Education Programs, who practices at Shoal Creek Hospital. "Over-reducing the problem gets us too far away from the nutrition, fitness, mind & body and a spiritual big picture. Each of these plays a role in the build up or breakdown of willpower."

Missing your morning jog around Lady Bird Lake may have had more to do with taking an hour to read the morning business section, watching Bloomberg or CNBC analysts than lessening willpower. Sometimes it's a matter of prioritizing what's important.

Each person has a different amount of self control. Environmental factors as well as biological factors determine how much or how little each person has at any given time. Additional self control can be learned over time with training to performing additional tasks. Military boot camps for example, teaches recruits to perform one task and after that, they're asked to perform another and so on. "Some people inherit a personality that's better able to deal with willpower, whether it's they have more balanced hormones or lack the deficiencies that others experience," says Dr. Whitelock.

With willpower and self control strength comes delayed gratification. The dieter who puts off a couple Valentine's Day cupcakes so they can fit in their swimsuit later is building towards the gratification they'll feel come April. "It's difficult to spot examples of delayed gratification in the American culture these days," says Dr. Whitelock. "Whether it's steroids to build an athlete's short term strength or putting off saving for retirement, our culture is taking us in the opposite direction we need to be heading. It does not build willpower, and in fact, does a lot to weaken it."

Ways to Improve Willpower

• Start with a good breakfast. If donuts, cakes and cookies appear later in the morning, you'll be less tempted.
• Exercise early in the morning so you can adapt to a changing schedule later in the day.
• Make a Task List and use it. Listing items forces you to prioritize daily tasks and allows you to check balance between work and home.
• Create a savings account.
• Plant some flowers or vegetable seeds. It'll take longer for the plant to grow and will delay the gratification.
• If you know there will be tempting sweets at an office meeting, bring your own low fat or reduced calorie treats.

As with various areas of medicine, doctors are learning that healing occurs more favorably when biology, psychology, spirituality and lifestyle are all taken into consideration. "Understanding the biology gives us a much better perspective than we had 100 years ago," says Dr. Whitelock.

Stomach hormones, leptin and ghrelin, and brain chemicals such as Serotonin do make a difference in whether you grab the cupcake or make it to the morning jog or how much you eat after that jog. It's not always the brain chemicals, where we would think willpower would originate. Leptin and ghrelin are in a constant struggle telling you you're satisfied (satiety) or you need some more food.

In addition, there are studies that indicate low blood sugar in the brain contributes to a lack of willpower as the brain functions with inadequate levels of energy.

One could use a lack of blood sugar as an excuse for consuming a daily hefty-size candy bar every afternoon at 3 o'clock. Many people use the chemical imbalance excuse to grab a second helping. "It's easy to blame something or someone but we're all responsible for taking care of ourselves. People can use it as an excuse to their own detriment," believes Dr. Whitelock. For example, I inherited ... insert condition here. You can choose to sit and do nothing or you can do something.

Today, there are plenty of support systems in place to help those in need so they don't have to take the burden upon themselves. "Whether it's trainers at the gym, or an Alcoholics Anonymous meeting or even medication, the support becomes borrowed willpower," says Dr. Whitelock. If you're constantly giving in to the sweets or missing your workouts, it could be time to get some support. Whether it's a friend that you can walk or run with or a trainer that charges a fee, it'll be worth it to not only build your self esteem but to also build your willpower.

Paul R. Whitelock, M.D.
Psychiatry
Austin Medical Education Programs
1301 West 38th Str., Ste. 700
Austin, TX 78705
Phone: (512) 324-3380