The Illusion of Free Will: Debunking the Myth of Absolute Freedom
Free will isn’t about limitless choice—it’s about aligning with our true values, shaping our actions, and navigating constraints with autonomy.
The Free Will Problem, Reframed
Picture this: You're standing in front of the fridge at midnight, deciding whether or not to have a slice of leftover pizza. You feel like you're making a conscious decision, and that you're in complete control of that decision. But are you really? If we rewind the tape of your life—your genetics, your biology, your upbringing, the fact that your colleague brought doughnuts into the office earlier, the call you got from your ex, your current mood, how much of this decision was inevitable?
For centuries, philosophers have wrestled with the question of free will versus determinism. Neuroscientists have chimed in with findings suggesting that our brains may have 'decided' our actions before we are even aware of them. And yet we experience our lives as if we are free agents of our own destiny. So what's really going on?
In his book Freely Determined, psychologist Kennon M. Sheldon offers a middle ground between determinism and absolute free will that you could call Compatibilism. He argues that we are both constrained and free—not in a metaphysical sense, but in a deeply psychological way. By understanding Self-Determination Theory (SDT), the neuroscience of choice, and what makes us truly autonomous, we can reclaim a version of free will that is practical, scientifically valid, and deeply fulfilling.
We are what we pretend to be, so we must be careful about what we pretend to be.
—Kurt Vonnegut, Mother Night
The Neuroscience of Free Will: Why It’s Complicated
The brain is a predictive machine. Long before we consciously 'decide' to do something, our neurons are firing in ways that reflect patterns of past experience, genetic predisposition and environmental input. Studies by the neuroscientist Benjamin Libet in the 1980s showed that our brains initiate an action before we are aware of choosing it. If free will were as simple as "I decide, therefore I act", these findings should make us nervous.
But free will is not about initiating actions - it is about approving them. Think of your brain as an orchestra. There's no single conductor dictating the music, just a complex interplay of instruments. Your conscious mind doesn't start the music, but it can shape the symphony.
Sheldon argues that conscious reflection is where meaningful choices are made. While many of our behaviors are habitual and automatic, we have the ability to override impulses, set goals and act in ways that align with our deepest values. This is where self-determination theory comes in.
Self-Determination Theory: The Key to Psychological Freedom
Sheldon builds on decades of research in Self-Determination Theory (SDT), which suggests that true well-being depends on satisfying three basic psychological needs:
Autonomy – Feeling like you’re making choices that reflect your true self, not external pressures.
Competence – Feeling effective and capable in your actions.
Relatedness – Feeling connected to others in meaningful ways.
When these needs are met, we experience true psychological freedom. But when they are frustrated—when we feel forced into decisions, incompetent, or isolated—our sense of autonomy collapses.
Imagine two people at the gym. One is there because they love how exercise makes them feel. The other is there because they feel guilty about eating cake. Same action, different psychological experience. The first person is acting freely, while the second is acting under a form of psychological coercion.
This means that free will is not about having infinite choices—it’s about acting in a way that aligns with what truly matters to us.
How to Be More Freely Determined
If we accept that absolute free will is an illusion, but that we still have meaningful autonomy, the question is: How do we maximize it? Sheldon offers a few practical strategies:
Pursue Intrinsic Goals, Not External Validation
People who chase money, status, or fame often feel less in control of their lives than those who pursue personal growth, relationships, or creativity. Research shows that when we engage in activities that are inherently rewarding, we experience greater motivation and well-being.
Create Environments That Support Autonomy
Feeling free isn’t just about internal mindset—it’s about external conditions. A workplace that micromanages every decision kills motivation. A society that suppresses individuality breeds conformity. Surround yourself with people and structures that allow you to make meaningful choices.
Develop Self-Awareness to Override Conditioning
Many of our "choices" are shaped by social scripts, habits, and subconscious pressures. The more we cultivate mindfulness and self-reflection, the better we can differentiate between what we truly want and what we’ve been conditioned to want.
Engage in “Self-Determination Training”
Small, intentional choices strengthen our sense of agency. Practicing self-determined action—whether it’s choosing a new hobby, setting personal challenges, or simply resisting an impulse—trains our brain to experience itself as the author of its actions.
Accept That Constraints Exist, but They Don’t Define You
No one is completely free. We are shaped by genetics, biology, upbringing, environmental conditioning, and cultural influences. But within those constraints, there is still room to carve out personal meaning and choice. True freedom is not escaping limitations but navigating them wisely.
Conclusion: The Freedom to Be Ourselves
So, are we free or not? The answer is: It’s complicated. Our decisions are shaped by forces beyond our control, but within those constraints, we can cultivate the conditions that allow us to act with true psychological freedom.
Kennon M. Sheldon’s work in Freely Determined challenges us to move beyond the false dichotomy of absolute free will versus total determinism. Instead, we should focus on the perception and understanding of what actually makes us feel free—authenticity, purpose, and self-determined action.
In the end, free will isn’t about doing whatever we want—it’s about becoming who we truly are. This alignment, in turn, fosters resilience, confidence, and a deeper sense of fulfillment. We must embrace both determinism and agency to live a meaningful life.