--- title: "Step 4 of Building Healthy Brain Habits: Willpower" description: If you spend too much time deciding whether to eat an apple or a cookie, you’re depleting your self-control. Learn how to train your brain effectively. image: https://blog.heartmanity.com/hubfs/Young-Hispanic-Woman-Making-A-Food-Choice-CROPPED.jpg --- [![Heartmanity](https://heartmanity.com/wp-content/files/heartmanity-logo-web.png "Heartmanity")](https://heartmanity.com) [Schedule a Conversation](https://heartmanity.as.me/schedule.php?appointmentType=30172362) [Shop](https://heartmanity-services-products.myshopify.com/) [Get In Touch](https://heartmanity.com/contact/) - [Home](https://heartmanity.com/) - [Our Focus and Expertise](https://heartmanity.com/our-focus-and-expertise/) - [BrainFitness](https://heartmanity.com/brain-fitness/) - [Emotional Intel](https://heartmanity.com/emotional-intel/) - [Habits for Health](https://heartmanity.com/habits-for-health/) - [Relationship Mastery](https://heartmanity.com/relationship-mastery/) - [About](https://heartmanity.com/about/) - [Individuals](https://heartmanity.com/individuals/) - [No-Nonsense Coaching](https://heartmanity.com/no-nonsense-coaching/) - [Return to Serenity](https://heartmanity.com/return-to-serenity/) - [One-Year Makeover](https://heartmanity.com/one-year-makeover/) - Couples - [Drama-Free Marriage](https://heartmanity.com/drama-free-marriage/) - [Marriage Tune-Up](https://heartmanity.com/resources/drama-free-resources/#tune-up) - [Couples Mentoring](https://heartmanity.com/resources/drama-free-resources/#mentoring) - [Premarital Coaching](https://heartmanity.com/resources/drama-free-resources/#coaching) - [Drama-Free Weddings](https://heartmanity.com/resources/drama-free-resources/#weddings) - Parents - [HeartPrints® Parenting](https://heartmanity.com/heartprints-parenting/) - [Parent Coaching](https://heartmanity.com/resources/heartprints-resources/#coaching) - [Family Coaching](https://heartmanity.com/resources/heartprints-resources/#visits) - [WombPrints](https://heartmanity.com/heartprints-parenting/#wombprints) - [Professionals](https://heartmanity.com/professionals/) - [Heartmanity for Business](https://heartmanity.com/business/) - [Heartlead Business](https://heartmanity.com/heartmanity-for-business/) - [MomPreneurs](https://heartmanity.com/mompreneurs/) - [Resources](https://heartmanity.com/resources/) - [Heartlead Resources](https://heartmanity.com/resources/heartlead-resources/) - [Drama-Free Resources](https://heartmanity.com/resources/drama-free-resources/) - [HeartPrints® Resources](https://heartmanity.com/resources/heartprints-resources/) - [Serenity Resources](https://heartmanity.com/resources/serenity-resources/) - [Blog](https://blog.heartmanity.com/) - [Emotional Intelligence & Fitness](https://blog.heartmanity.com/topic/emotional-intelligence-fitness) - [Leadership and Business](https://blog.heartmanity.com/topic/leadership-and-business) - [Love, Marriage, and Relationships](https://blog.heartmanity.com/topic/love-marriage-and-relationships) - [Parents: Permission to Be Imperfect](https://blog.heartmanity.com/topic/parents-permission-to-be-imperfect) - [Brain Fitness, Mindfulness and Perspective](https://blog.heartmanity.com/topic/brain-fitness-mindfulness-and-perspective) - [Communication & Interpersonal Skills](https://blog.heartmanity.com/topic/communication-interpersonal-skills) - [Habits for Health](https://blog.heartmanity.com/topic/habits-for-health) Heartmanity's Blog Search Search - There are no suggestions because the search field is empty. Topics: Select a topic... All Emotional Intelligence & Fitness Leadership and Business Love, Marriage, and Relationships Parents: Permission to Be Imperfect Brain Fitness, Mindfulness and Perspective Communication & Interpersonal Skills Habits for Health Heartmanity Webinars, Classes, and Events Filters # [*Step 4 of Building Healthy Brain Habits: Willpower*](https://blog.heartmanity.com/step-4-of-building-healthy-brain-habits-willpower) Willpower is an unruly topic, to say the least. Whether some people are inherently “better” at self-control is still a topic of debate. What’s more important is how you *exercise* your willpower. Over the past two weeks, we’ve shown you how to “spring clean” old habits from your brain. Using four achievable steps, we’ve presented mindfulness and neuroscience research to for re-patterning your thoughts, reaching your goals and freeing your mind from old habits that were impeding your success. First, we focused on a goal. Then we visualized a plan. Third, we explained the neuroscience behind building momentum. The final step, known as The Willpower Affect, will solidify the changes you’ve worked to create. Your goal is set, your plan is laid out, and you’ve built momentum toward building new habits—now the most important piece for actually achieving your goal is to set yourself up for success. ## The Willpower Affect: How to Make Decisions that Boost Your Success Once you have your goal, achievable steps and smart plan, make success as easy as possible for yourself. This process means removing excess effort and anything that might strain your willpower. ![A woman lacking will power](https://blog.heartmanity.com/hs-fs/hubfs/Young-Hispanic-Woman-Making-A-Food-Choice-CROPPED.jpg?width=1837&name=Young-Hispanic-Woman-Making-A-Food-Choice-CROPPED.jpg)For example, if your big goal is to eat healthier and your daily step is to have a piece of fruit instead of dessert, keep fruit in the kitchen and get rid of your cookies. This essentially automates the new habit—it is no longer a decision; it is an automatic. Former President Barack Obama said: “You’ll see I wear only gray or blue suits. I’m trying to pare down decisions. I don’t want to make too many decisions about what I’m eating or wearing. Because I have too many other decisions to make.” This is exactly what scientists mean by “The Willpower Affect.” Your neurons can handle a certain amount of information. By making some decisions a “given,” you allow your brain to divert energy to where it’s needed most, like building new pathways for new habits. **Deep Dive:** "[5 Ways Brain Fitness and Behavioral Health Are Optimized by Healthy Habits](https://blog.heartmanity.com/5-ways-brain-fitness-and-behavioral-health-are-optimized-by-healthy-habits)." “Making choices led to reduced self-control (i.e., less physical stamina, reduced persistence in the face of failure, more procrastination, and less quality and quantity of arithmetic calculations),” in [a Journal of Personality and Social Psychology study](http://psycnet.apa.org/journals/psp/94/5/883/). "If your 'little steps' are automatic, rather than a choice to be made, you’re more likely to succeed. Making choices impairs subsequent self-control...decision making, self-regulation, and active initiative.” Essentially, if you let your brain spend too much time deciding whether you should eat an apple or a cookie, you’re depleting your self-control. Instead, make the action automatic and that decision-making energy will go toward building a new neural pathway instead of strengthening your old “should I?” pathway. We’ve now covered the four fundamentals of building new habits in your brain! Tune up your brain: "[Brain Fitness: Best Brain Training Apps to Keep Your Brain Healthy](https://blog.heartmanity.com/best-brain-training-apps)." #### The Four Fundamentals of Spring-Cleaning your Brain: [**Dream Big; Start Small**](https://blog.heartmanity.com/building-healthy-brain-habits-dream-big-start-small) - turn your dreams into achievable steps. [**Make Your Plan Powerful**](https://blog.heartmanity.com/step-2-of-building-healthy-brain-habits-plan-and-visualize) - visualization should be one of your first steps. [**Build Your Own Momentum**](https://blog.heartmanity.com/step-3-of-building-healthy-brain-habits-build-momentum) - repetition is vital for a healthy brain. [**The Willpower Affect**](https://blog.heartmanity.com/the-fourth-step-of-building-healthy-brain-habits-willpower) - making decisions can make or break your success. This does not mean it is the end. When you falter, revisit the steps. In the future, you may need to completely start again from step one. That is the wonderful thing about the brain: it can, and will change! What’s even better: *you* can create the change, shaping it to lead to your own success. For more information about healthy brain habits, how to train your brain, and Heartmanity's brain fitness programs, get our blogs right in your in-box! #### [![SIGN ME UP!](https://hubspot-no-cache-na2-prod.s3.amazonaws.com/cta/default/2012781/19c6614e-3c8e-4eea-baf8-7cd615cf0105.png)](https://hubspot-cta-redirect-na2-prod.s3.amazonaws.com/cta/redirect/2012781/19c6614e-3c8e-4eea-baf8-7cd615cf0105)  ### Like the article? Help us spread the word and share it! Facebook Twitter Pinterest LinkedIn **![Enid R. Spitz / Heartmanity Contributor](https://blog.heartmanity.com/hs-fs/hubfs/EnidRSpitz.jpeg?width=225&name=EnidRSpitz.jpeg)[Enid R. Spitz / Heartmanity Contributor](https://blog.heartmanity.com/author/enid-r-spitz)** Enid Spitz is a writer, yoga instructor, and works at the popular Lululemon. She previously lived in Portland, OR and Seattle, WA, where she was a newspaper editor and researched yoga for Traumatic Brain Injury. Heartmanity combines Enid's passions for social well-being, neuroscience, and yoga. When not writing or on the yoga mat, she is an avid traveller, and loves being outdoors. ### You may also like: ![The Social Brain: Why Deep Human Connection Is the Best Brain Health Practice](https://blog.heartmanity.com/hs-fs/hubfs/Two%20women%20having%20coffee%20at%20a%20coffee%20shop_SM_Compressed.png?width=250&height=150&name=Two%20women%20having%20coffee%20at%20a%20coffee%20shop_SM_Compressed.png) [The Social Brain: Why Deep Human Connection Is the Best Brain Health Practice](https://blog.heartmanity.com/the-social-brain-why-deep-human-connection-is-the-best-brain-health-practice) ![Why You Already Know What to Do—and Still Don't Do It!](https://blog.heartmanity.com/hs-fs/hubfs/Change%20CHANCE%20to%20CHANGE%20with%20tiny%20shifts%20and%20consistent%2c%20small%20actions..jpeg?width=250&height=150&name=Change%20CHANCE%20to%20CHANGE%20with%20tiny%20shifts%20and%20consistent%2c%20small%20actions..jpeg) [Why You Already Know What to Do—and Still Don't Do It!](https://blog.heartmanity.com/why-you-already-know-what-to-do-and-still-dont-do-it) ![Decision Paralysis? A Surprising Link Between Old Regrets and Your Brain’s ‘Stuck’ Mode](https://blog.heartmanity.com/hs-fs/hubfs/Repatterning%20Brain_AdobeStock_407295049_SM%20Compressed.jpeg?width=250&height=150&name=Repatterning%20Brain_AdobeStock_407295049_SM%20Compressed.jpeg) [Decision Paralysis? A Surprising Link Between Old Regrets and Your Brain’s ‘Stuck’ Mode](https://blog.heartmanity.com/decision-paralysis-regrets) ![Holistic Stress Management Strategies: A Compassionate Guide to Building Habits for Health](https://blog.heartmanity.com/hs-fs/hubfs/A%20woman%20enjoys%20sunlight%20on%20her%20face%20as%20a%20stress%20management%20strategy..jpeg?width=250&height=150&name=A%20woman%20enjoys%20sunlight%20on%20her%20face%20as%20a%20stress%20management%20strategy..jpeg) [Holistic Stress Management Strategies: A Compassionate Guide to Building Habits for Health](https://blog.heartmanity.com/stress-management-strategies) Posted in [Brain Fitness, Mindfulness and Perspective](https://blog.heartmanity.com/topic/brain-fitness-mindfulness-and-perspective), [Habits for Health](https://blog.heartmanity.com/topic/habits-for-health) © Heartmanity 2026 [Back to Blog](https://blog.heartmanity.com) ### Free Newsletter! ### Featured Online Courses [![Online Course - Emotional Fitness for the 21st Century](https://blog.heartmanity.com/hubfs/blog-files/blog-side-fitness2.jpeg)](https://heartmanity-services-products.myshopify.com/collections/webinars/products/self-help-8-week-course-bundle) [![4 Keys to Unlocking the Power of Empathy](https://blog.heartmanity.com/hubfs/blog-files/blog-side-empathy2.jpeg)](https://heartmanity-services-products.myshopify.com/collections/webinars/products/real-empathy-real-solutions-self-coaching-workbook) ### Sign Up For Our Newsletter ![Heartmanity](https://blog.heartmanity.com/hs-fs/hubfs/heartmanity-logo-invert-web.png?width=260&name=heartmanity-logo-invert-web.png) 1104 East Main Street, Suite 4 Bozeman, MT 59715 Copyright © 2009-2025 Heartmanity, LLC. All Rights Reserved. [Sitemap](https://heartmanity.com/sitemap/) | [Privacy Policy](https://info.heartmanity.com/privacy-policy) ![](https://www.facebook.com/tr?id=140462683223049&ev=PageView&noscript=1) ```json { "@context" : "https://schema.org", "@type" : "NewsArticle", "author" : [ { "@type" : "Person", "name" : "Enid R. Spitz / Heartmanity Contributor", "url" : "https://blog.heartmanity.com/author/enid-r-spitz" } ], "dateModified" : "2024-02-07T23:11:33", "datePublished" : "2017-04-12T17:31:00", "headline" : "Step 4 of Building Healthy Brain Habits: Willpower", "image" : [ "http://info.heartmanity.com/hubfs/Young-Hispanic-Woman-Making-A-Food-Choice-CROPPED.jpg" ] } ```