Reposted: Can Willpower Also Be Depleted Through Overuse?

In everyday life, we often observe a phenomenon: people who are busy with work or study tend to pay little attention to their appearance, appearing unkempt and even neglecting basic routines like washing their face or brushing their teeth. Some attribute this to the fact that “busy people” are so preoccupied with their studies or jobs that they simply can’t find time to groom themselves—yet tasks like brushing one’s teeth or washing one’s face hardly take much time at all. So what, then, explains why “busy people” appear untidy? This may point to a psychological concept known as “ego depletion.”

First, it’s important to recognize that willpower is not an inexhaustible resource; rather, it is a finite psychological resource that can be easily depleted. When people resist external temptations, they expend a certain amount of willpower. In everyday life, if someone is preoccupied with studying or working, they must also fend off distractions like leisure activities or rest. Under such circumstances, their reservoir of willpower gradually diminishes, making it increasingly difficult for them to maintain their physique through consistent exercise or disciplined eating—and even harder to stick to daily routines like brushing their teeth or washing their face—ultimately leading to a neglected appearance.

Keeping oneself well-groomed is not always a good thing; for instance, a sloppy appearance can leave a negative impression on others, which in turn can harm interpersonal relationships. So, for those who are busy with studies or work, is there a way to balance academics, career, and personal presentation? The answer lies in strengthening one’s willpower. Specifically, you can boost your self-discipline by setting realistic goals, cultivating healthy habits, and engaging in deliberate practice.

1. Set a goal that is neither too small nor too large. Goals that are too easy to achieve can lead to complacency, while those that are overly ambitious may erode confidence. Only goals of an appropriate size—neither too easy nor too daunting—are conducive to strengthening willpower and require individuals to refine their approach through ongoing experimentation. It is important to note that the goals you set should be specific, clear, and focused on a single objective.

2. Cultivate good habits in accordance with the principle of willpower depletion. For example, since a person’s willpower is limited and gradually diminishes throughout the day, the period immediately after waking up is when one’s willpower is at its strongest, making it an ideal time to tackle tasks that are more challenging, involve complex procedures, or require substantial mental effort. Research has shown that completing your three most important tasks before 10:30 a.m. each day can significantly enhance your self‑management skills.

3. Engage in “deliberate practice.” Willpower is a “general resource,” meaning that the willpower you strengthen through one task can be applied to others. Therefore, you can leverage everyday activities to build your willpower—for example, if you’re accustomed to using your right hand, deliberately try using your left.

(This article has been scientifically reviewed by Gao Wenbin, a researcher at the Institute of Psychology, Chinese Academy of Sciences.)