How to guard your willpower against depletion

You’re midway through a packed day when an email pops in—your brain buzzes with tension and the nearest snack drawer suddenly looks tempting. Your willpower gauge is dipping fast. But if you’ve already cleared out cupcakes from your desk and tucked that “if-then” reminder in your pocket, you bypass the struggle. You reach for a glass of water instead, repeating quietly, “If I want a sweet, then I drink water,” and suddenly the craving eases.

Later, you step away from your laptop for a two-minute stretch. The hum of fluorescent lights gives way to the soft creak of office chairs as you rotate your shoulders and focus on slow, regular breaths. That pause isn’t just a break—it’s a recharge for your mental battery. You return to the keyboard feeling steadier, the remaining tasks suddenly more manageable.

Science calls this willpower depletion: each choice saps a little more self-control. But by removing temptations, scripting responses, and scheduling mini-breaks, you create a protective shield. Over weeks, these tactics turn into habits, and your mental energy stays available when you need it most.

You start by clearing your two biggest temptations—perhaps sweets and social apps—so they’re out of reach. You carry a simple “if-then” script in your mind—“If I feel a craving, then I drink water”—and use it whenever urges hit. Every 90 minutes, you step away for two minutes, stretch and breathe deeply to top up your mental energy. Finish your workday with a 10-minute unwind—journal or read—before chores. This routine keeps your willpower reserves full. Give it a try tomorrow.