Willpower: Baumeister, Burger King & the Bulge

Big King Burger in mouth, ice cream in hand = thunder thighs

On an April day trying its hardest to become spring, I sit at the local chain of Burger King to use the free WiFi. I am reminded yet again of the disturbing obesity pandemic, clarifying that no longer is it an epidemic, which is concentrated in a particular region, but instead it's widespread throughout continents and truly even the world. No longer are fast food restaurants an American convenience, but instead have proliferated to every nook and cranny of the globe. Tellingly,

1. "McDonald's operates over 33,000 restaurants worldwide, employing more than 1.7 million people."  Frequently Asked Questions :: McDonalds

At the same time, the slabs of fat continue to increase upon the human body. At least 2 out of 3 people, in my unscientific observation, were rotund to the point of being more box like or spherical than history has truly ever known before. While ancient tribes supposedly looked at the protruding belly as a sign of prosperity, the widespread gut has reversed itself and become a sign of poverty. With fast food raw materials (corn and wheat especially) subsidized to previously unknown levels, truly healthy food (like organic produce) has no way to contend with the likes of the mighty dollar menu and more (read: more fat, salt, sugar & simple carbs). Every order is a greasy burger and greasy fries.

The hardest part to understand in this whole ordeal is people. Why are they doing this to themselves? Why are they eating themselves into a casket?

Behaviorally, humans are a contradictory, confusing species. We are intelligent enough to know what is good for us, but weak-willed to the point of not being able to follow through. Or perhaps there is more to the story. Some say evolution primed humans to search out and find scarce resources like sugary berries and receive a brain induced chemical cocktail of pleasure. The sensation of glucose dancing on the tongue led the brain to these fruits, which thankfully have plenty of true nutrients to go along with them. Take, on the other hand, Cherry Coke, which is vastly removed from the grown-on-a-plant fruit family. This artificial elixir of diabetes is no longer the rare berry, but the drink of choice, pouring from a nozzle into a never ending cup.

Research by Roy Baumeister contends that willpower is like a muscle than can be exercised. Unfortunately, use of willpower tires the reserves, leaving one in a state he coins 'ego depletion'. In this frame of mind, with self control abilities decreased, one more easily gives in to temptation. To make matters worse, levels of glucose in the brain are tied to willpower in a positive correlation, increasing or decreasing together. So, in an energy deprived state, the body reaches for food to replenish glucose, and repower the brain. This is where the food industry hijacks our biology, by creating trashy treats that hit that sweet spot meant for raspberries in the wild. In an ego depleted state, one literally doesn't have the self discipline to resist french fries.

Willpower is like a muscle. The more you use it, the stronger it gets.
Photo by Irma Rosas.

The solution is two-fold. Exercise your self-control muscles so they are strong enough in trying times, and keep an even blood sugar level to supply that tendon of tenacity. Complex, slow, low-glycemic carbohydrates like whole grains (like oats, brown rice) and vegetables (like sweet potato).

This brief example of burgers and willpower is but a pebble in the large pond of human behavior.

Willpower: Our Best Hope

“Self-regulation failure is the major social pathology of our time” (16).

Another story of food and fighting impulses continues this saga of self-discipline:

Public Domain

Stemming from the famous marshmallow experiment in the 1960’s by Walter Mischel, psychological science came to understand that the ability to delay gratification in childhood was an asset to later life success. In particular, four-year-olds who were able to resist the instant gratification of a marshmallow in the moment, and instead waited for two marshmallows after a period of 15 minutes, were later found to have higher grades, test scores, and salaries, be more popular with their peers, and have a healthy weight. Unfortunately, those with low self control, showed less than positive results (16).

It’s now been found that self-regulation failure leads to a host of life complications. To introduce these difficulties, Baumeister gives an overview. He says,

[We’ve] come to realize that most major problems, personal and social, center on failure of self-control: compulsive spending and borrowing, impulsive violence, underachievement in school, procrastination at work, alcohol and drug abuse, unhealthy diet (remove temptation), lack of exercise (rewards), chronic anxiety (meditation), explosive anger (9).

The aim of this quotation is not repetition of textual evidence, but citation of scientific knowledge as a jumping off point for the following exploration of the topic. This present undertaking looks to examine in more depth the implications that a lack of self control has for American society and what the country can do about it. For each topic, new techniques for increasing willpower are emphasized.

As a general structure, the overview provided by Baumeister will be used. Starting on the topic of economics, the US immediately arrives at the disaster of our current public debt situation. The astronomical spending far outstrips government income. Any American household that tried to run their finances as does the government, would be foreclosed on all assets and living on the street. That our government functions in this manner is unconscionable. This “compulsive spending and borrowing” (to take a phrase from Baumeister) is completely unsustainable. The impulsive use of funds for programs, shows a lack of self-control. The government should have been more responsible, and the electorate should have held their politicians to higher standards. There are no easy ways out of this situation; multiple methods of attack must be used. Regarding a method of effectively using willpower, a central theme of Baumeister’s book can help the situation. This is the formula: set a goal, monitor behavior, and have consequences.

Applying this formula would entail an end to raising the debt limit. The government should set a goal for debt reduction by year, and set in motion plans to accomplish this objective. The main economic focus has to be the simple idea: more income, less expenses. All methods of attack should be used: decrease programs, increase taxes, refinance loans, and close tax loopholes and reduce allowable deductions (Finkler, 2005). Hopefully the future politicians of America can learn to exercise willpower and keep a balanced budget.

Government is not the only one involved in debt problems. Institutions such as banks, mortgage companies and Wall Street have contributed to fiscal troubles, as well as citizens who max out credit cards and take out loans exceeding their ability to repay. All around, the lesson of putting money in the piggy bank should be followed.

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Additionally, violence arising from impulsive urges is another area of concern. Fortunately from 1994 to 2008, violent crime victimization decreased by two-thirds (Bureau of Justice Statistics, 2012). Nevertheless, this subject continues to be a problem for the US in particular, but other countries as well. Baumeister (2011) reports a study done in Finland on juvenile delinquents that were tested  for glucose response before release. From this, the researchers could predict with 80 percent accuracy who would reoffend. Whether problems metabolizing food arise from genetic or environmental factors, greater focus on stabilizing glucose levels could benefit reducing violent crime. Foods that are lower on the glycemic index, meaning they promote stability and do not cause major spikes and crashes in glucose levels, are an avenue of exploration. If people predisposed to these difficulties managed their glucose levels, the country could see even more of a reduction in violent crime.

Furthermore, student achievement levels in school are cause for concern. Spellings (2005) states that even though the US invests heavily in education, performance is below many other countries that do not spend as much. Among the many factors that influence this situation, one factor that can improve attainment and self-control in the classroom is an increased emphasis on the importance of sleep. Instead of mindless hours spent on videogames and television, kids can drift off to slumberland, replenishing willpower levels to tackle a new, challenging day at school.

In comparison, adult stress levels in the workplace contribute to lower self-regulation abilities, which can lead to interpersonal conflict, missing meetings, or late memorandums. Stress reduction techniques, such as progressive muscle relaxation, walks in nature or enjoyable hobbies at home can reduce the strain on willpower, and replenish reserve levels.

On another note, dependency problems with alcohol or drugs lead to a reduced quality of life, and other social issues, such as negligent parenting, reckless driving or incarceration. These challenges are difficult, but not insurmountable. One tool for recovery can be the practice of exercising willpower. Some methods to do this include steadily working to change a habit over time, such as improving posture, stopping cursing or using the nondominant hand for daily activities. Over time, willpower, which acts like a muscle, will increase. This larger supply can then be used and exercised on problems of increasing difficulty.

Nobody denies that the average American struggles to eat healthy, and maybe even work to reduce weight. The success of fast food restaurants testify to the lack of ability to control the urge to eat something sweet, salty, starchy and oily. On the other hand, this is not an excuse for a free for all. Methods of attack can be used to create a healthier lifestyle. Chief among these is removing the temptation of junk food, or only allowing small portions after the issue has been managed, so as not to lead a life devoid of chocolate cake. Drawing a bright line (a boundary that must not be crossed) such as not bringing any junk food into the house, can be formidable, but not impossible.

Similar to the stress issue, chronic anxiety can be a dilemma. Excessive worrying can lead to interpersonal tension, as well as depletion of the immune system. Using self control to instigate a pattern of behavior change can be a godsend. Over time, the regular discipline of meditation can increase attention abilities and self control. Yet this practice, a simple enough concept, is often elusive. Once the mind and body has finally calmed down, the relaxation response occurs. This can take much time and practice to master, but setting out on the road, even as a novice, is more important than perfection. Whether entering the relaxation response by contemplative meditation, breathing exercises or yoga, a regular practice of protects health, decreases anxiety and increases self-control.

Overall, if our society focused on fulfilling human potential by increasing willpower, the country would be a more peaceful place to live. Some of the dreams of the positive psychology movement, which at times can seem lacking in application, can be achieved by the practice of improving self-regulation. Baumeister (2011) summarizes one of the loftier results of improving self-control, reporting that,

People with stronger willpower are more altruistic. They're more likely to donate to charity, to do volunteer work and to offer their own homes as shelter to someone with no place to go. Inner discipline still leads to outer kindness (213).

And who does not want the world to be a kinder, gentler place. So get out there, and exercise that willpower.

http://www.publicdomainpictures.net/view-image.php?image=4510&picture=word-peace-in-sand

References

Baumeister, Roy F. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin Press.

Bureau of Justice Statistics. (2012) National Crime Victimization Survey Violent Crime Trends, 1973-2008

Finkler, Steven A. (2005). Financial Management For Public, Health And Not-For-Profit Organizations, 2nd Ed. (442-443). Pearson Education, Inc. ISBN 0-13-147198-8.

Rosas, Irma. (2013). Personal Correspondence. https://www.facebook.com/irma.rosas.39?fref=ts

Spellings, Margaret. (2005) “10 Facts About K-12 Education Funding.” ED.gov. U.S. Department of Education. 28 Nov 2011