Scientific research reveals that willpower is a trainable skill that can significantly improve mental health outcomes
We've all experienced those moments: the internal battle between hitting the snooze button and getting up for that morning workout, or the struggle to resist checking social media when we need to focus on studying. For decades, willpower has been viewed as a simple matter of self-control—something you either have or you don't. But what if science revealed that willpower is actually a trainable skill that could significantly improve your mental health?
Recent research from Shiraz University of Medical Sciences suggests exactly that. In a groundbreaking study published in 2019, researchers designed a special willpower workshop for students and discovered it could significantly reduce symptoms of anxiety and depression 1 . This isn't about moral fortitude or gritting your teeth harder—it's about understanding and strengthening specific cognitive processes that help us regulate our emotions better. At a time when about 30% of students report experiencing depression and anxiety, according to the study's background research, these findings offer exciting new possibilities for supporting mental health on campuses and beyond .
of students report experiencing depression and anxiety
Willpower is a skill that can be developed with practice
Reductions in anxiety and depression symptoms
Before we dive into the Iranian study, let's clarify what modern psychology means by "willpower." Researchers like those behind "The Willpower Workshop" presentation at a European conference define it as cognitive control in real-life situations 5 . Think of it as your brain's management system for directing attention, regulating emotions, and overriding impulses.
This cognitive control system operates through three core components 5 :
The ability to deliberately focus your mind on what matters most, rather than being dragged down by worries or distractions.
Continuously tracking your progress toward goals and adjusting your strategies as needed, which relies heavily on working memory.
Suppressing automatic reactions—whether it's the impulse to panic before an exam or reach for comfort food when stressed.
Frank Ryan, a clinical psychologist who presented the Willpower Workshop, explains that these processes are like mental muscles that can be strengthened with practice 5 . When these cognitive control systems are impaired, we become more vulnerable to psychological disorders. Conversely, improving them creates a foundation for better mental health 5 .
The researchers at Shiraz University of Medical Sciences designed a rigorous experiment to test whether willpower could be systematically trained and whether this training would translate into reduced anxiety and depression 1 . Their study involved 140 first-year medical students—a group particularly vulnerable to stress and burnout—who were randomly assigned to either an intervention group (the "willing" group) that would participate in the willpower workshop, or a control group that would receive no special intervention .
Participated in the structured willpower workshop focusing on stress management, coping skills, and willpower strengthening.
Received no special training but was interviewed every three months to track any changes 1 .
| Behavioral Objective | Area of Education | Method of Education | Evaluation |
|---|---|---|---|
| Students could name 3 workshop objectives | Cognitive-emotional | Lecturing; Q&A | Answering questions |
| Students committed to participation & recommendations | Psychomotor | Lecturing; Q&A | Completing forms |
| Students explained the importance of active participation | Cognitive | Lecturing; Q&A | Answering questions |
| Students described how to implement recommendations | Cognitive | Lecturing; Q&A | Answering questions |
| Integration of learned material | Cognitive, emotional, psychomotor | Lecturing; Q&A | Answering questions |
Source: Adapted from "The effect of willpower workshop on anxiety, depression..."
When the researchers analyzed the data nine months after the workshops, the results were striking. Students who participated in the willpower workshop showed significant improvements in their emotional health compared to those in the control group 1 .
The statistical analysis (using Mann-Whitney U tests for those familiar with research methods) revealed that the intervention group showed significant positive changes in specific cognitive emotion regulation strategies, including reduced self-blaming, blaming others, rumination, and catastrophic appraisal, along with increased reinforcement acceptance . Perhaps most importantly, these cognitive changes translated into meaningful reductions in symptoms of anxiety and depression 1 .
| Cognitive Strategy | Change | Significance |
|---|---|---|
| Self-blaming | Reduction | P < 0.05 |
| Blaming others | Reduction | P < 0.05 |
| Rumination | Reduction | P < 0.05 |
| Catastrophic appraisal | Reduction | P < 0.05 |
| Reinforcement acceptance | Increase | P < 0.05 |
Source: Adapted from "The effect of willpower workshop on anxiety, depression..."
| Psychological Measure | Finding | Significance |
|---|---|---|
| Anxiety | Significant reduction | P < 0.05 |
| Depression | Significant reduction | P < 0.05 |
| Stress | Significant reduction | P < 0.05 |
Source: Results from the current study 1
The study concluded that "training the stress, coping and willpower strengthening skills, based on the Granovsky excitement components, could promote psychophysical health and reduce anxiety and stress among the studied students" . In other words, willpower training provided these students with practical mental tools that helped them navigate stressful situations more effectively, reducing their vulnerability to anxiety and depression.
How do scientists actually measure something as seemingly subjective as willpower or emotional regulation? The Shiraz researchers used several well-established psychological assessment tools that serve as the "research reagent solutions" in studies of this kind :
Specifically measures the severity of clinical anxiety symptoms with high validity (internal consistency coefficient of 0.92) .
First developed in 1961 and extensively validated since, this tool reliably assesses depressive symptoms with a reliability coefficient of 0.78 in previous Iranian studies .
This instrument assesses how people respond to stressful events through various cognitive strategies, such as rumination, positive refocusing, or catastrophic thinking .
Since sleep quality is closely linked to emotional health, this questionnaire measures seven domains of sleep with a reliability coefficient (Cronbach's alpha) between 0.78-0.83 .
These standardized tools allowed the researchers to move beyond vague impressions and gather concrete, quantifiable data on how the willpower workshop affected participants' mental health.
The implications of this research extend far beyond university campuses. The finding that willpower can be strengthened through targeted training offers hope for anyone struggling with anxiety, depression, or simply the daily challenges of modern life 5 .
As Frank Ryan's Willpower Workshop presentation emphasized, cognitive control is pivotal in both the onset of and recovery from emotional disorders 5 . His work identifies several practical "thinking tools" that people can develop:
Practice focusing on long-term benefits rather than short-term gratification.
Keep a diary or use apps to track goals and anticipate challenges.
Start with small acts of self-restraint to build your "willpower muscle" 5 .
Ryan also emphasizes that willpower isn't just an individual endeavor—it's influenced by lifestyle factors like regular aerobic exercise, stress management, social engagement, and proper nutrition (including Omega-3 fatty acids) 5 . This holistic view suggests that building willpower isn't about white-knuckled resistance but about creating a lifestyle that supports cognitive health.
Begin with manageable challenges to build confidence and momentum in your willpower development.
Create consistent daily habits that reduce decision fatigue and conserve mental energy for important choices.
Develop awareness of your thoughts and impulses without automatically acting on them.
Ensure adequate sleep, nutrition, and exercise to maintain the cognitive resources needed for self-control.
The Shiraz study adds crucial evidence to this emerging field, demonstrating that systematic willpower training can produce measurable improvements in mental health. As research in this area continues to evolve, we may see willpower workshops becoming a standard offering in educational institutions, workplaces, and clinical settings—equipping more people with the mental tools they need to thrive in an increasingly stressful world.
The next time you find yourself in a battle of wills with your own mind, remember: the science suggests you're not lacking moral fiber—you might just need to exercise your cognitive control muscles. And unlike many personal qualities we're born with, this is one that research shows we can actively develop with the right training and practice.