Insight: Self-control is tiring: if we are forced to do something, we are less willing or able to exert self-control the next time we are tested.
Insight: Ego depletion increases the likelihood that people quit.
Insight: Ego depletion is distinct from cognitive load in that it is partly a loss in motivation to exert effort, not the ability of the brain or cognitive capacity.
Insight: Ego depletion leads to a drop in blood glucose levels, this can be undone by ingesting glucose.
Reference: Roy Baumeister: studies on ego depletion and glucose.
Definition: A temporary reduction in one's capacity to exercise action, caused by prior use of volition.
Insight: Using willpower to get things done is not a good long term strategy.
Insight: The research on willpower and ego depletion is mixed.
Insight: Willpower is often compared to muscles - a limited resource that depletes and needs time to recover.
Reference: Baumeister et al, 1998: "Our results suggest that a broad assortment of actions make use of the same resource. Acts of self-control, responsible decision making, and active choice seem to interfere with other such acts that follow soon after. The implication is that some vital resource of the self becomes depleted by such acts of volition. To be sure, we assume that this resource is commonly replenished, although the factors that might hasten or delay the replenishment remain unknown, along with the precise nature of this resource."
Insight: The more choices, especially difficult choices, that we have to make during the day, the more exhausted we become - making it harder to make further decisions.
Insight: Ego depletion can substantially affect important decisions, including financial and personal decisions.
Insight: Willpower is like an exhaustible resource - the more we exert earlier in the day, the less we have later on.
Insight: Ego depletion can be manipulated in purchase decisions - placing options at the end of a form will have a likelihood of the user sticking with the default option.
Insight: Two causes of friction that lead to depletion: making decisions, complexity and the number of options.
Insight: Behavioral scientists suggest that willpower is like a muscle that fatigues when used (making decisions, doing tasks), and is weaker when needed for other actions soon after.
Insight: Willpower is a finite resource during the day, using it physically fatigues us.
Principle: Do not rely on pure willpower.
Principle: Take the time to analyse your daily reserves.
Principle: Be strategic about when and where you use willpower.
Insight: According to the strength model of self-control, when we exercise our will, ego depletion occurs and the muscle of willpower is fatigued. Willpower diminishes when we do things that demand self-control.
Insight: Ego depletion impacts mental and physical endurance, including rational things, problem solving, and decision making.
Reference: Roy Baumeister: views willpower as a limited biological resources that can be depleted for temporary periods.
Example: When we forgo food or are hungry, it is hard to say no to food, even if it is unhealthy.
Insight: We have a finite supply of willpower - if we use it up on one thing, we have less for other things.
Insight: We should avoid doing more than one thing that requires great application at the same time.
Insight: Self-control is an exhaustible resource.
Insight: Ego depletion is similar to exercise at the gym - with each additional repetition, our willpower, like muscles get more exhausted .
Reference: Baumeister et al, “Ego Depletion: Is the Active Self a Limited Resource?”, 1998 paper.
Key Insights & Principles
Willpower & Decision-Making
Self-control and willpower are exhaustible resources.
Self-control is tiring, and when tired we find it more difficult to exert self-control next time.
Ego depletion is a decline in the motivation to exert effort, not in the cognitive capacity or memory of the brain.
Ego depletion can substantially impact our ability to make important decisions.
Using willpower is not a good long term strategy to get things done.
Willpower depletes with more choices, and the complexity of those choices.
The more willpower we exert earlier in the day the less we have later in the day.
Ego depletion impacts mental and physical endurance including rationalising, problem solving, and decision making.
Do not rely on pure willpower to get things done.
Analyse your daily reserves of willpower.
Be strategic about when and where to use willpower, and which decisions to automate or outsource.
