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The Science Behind WillpowerSeán G. Connolly, Ph.D.
Who is in Control?
Sources of Information
Rediscovering the Greatest Human Strength: Willpower
By Roy F. Baumeister &John Tierney
The Willpower Instinct
By Kelly McGonigal
WillpowerBy Allison Perry
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The Potential of the Human Brain
Fascination with the complexity of the human brain
The human brain is more powerful than 100 super computers combined
This mysterious thing in our brain called Willpower
How could we have more of this brain factor to be the person we wish we could be
The Challenge of Willpower
In 2011, APA did a study asking people what was holding them back from improving their lives. Lack of willpower was cited by people as the number one reason.
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Willpower: The Greatest Human Strength
Impossible to look at it alone
The competition, critiques, chatter and gossiping that goes on between the willpower, emotions, thoughts, temptations, impulses, etc influences willpower
Understanding and application: knowledge and techniques
What is Willpower?
A) Self-control or self-restraint: putting the brakes on temptations, impulses, cravings
a “stick-to-it-iveness”: the strength to perseverecontrolling the urge to indulge in some short-term pleasureability to postpone gratification
B) Harnessing the power of the mind to act on our decisions and plans
C) The ability to resist short-term temptations
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What is Willpower?It is not a matter of having willpower or not having it!!
It is not an issue of having convinced ourselves that we did not inherit that gene
It is a human tool, we have to learn how to use it, develop it, and manage it.
We all have this willpower instinct and the ability to access its power
Baumeister describes it as “the adequacy of a person’s strength to overcome an unwanted impulse, feeling or thought”
Willpower is a learned skill, one we can learn at any stage of our lives
DNA
Willpower? Check!!
What has research discovered?
Picture?
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Willpower is a Mental Muscle
Needs exercise
Strengthens with exercise
May be “out of shape”
Weakens with inactivity
If overused, it gets tired
Exercising the muscle helps
develop it
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Willpower is a Limited Resource
Like any other form of energy in our system: it is a consumable product
We only have a limited amount of willpower to be used everyday
Once we have used up willpower for a day, that’s it, little left
A Person can go into Willpower Depletion
Constant willpower activity is unsustainable
When we have exhausted our willpower, we need time to replenish our supply
Frequent use diminishes the strength of willpower
The marketers know when your willpower is worn down!!!
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Exercising Willpower uses up Brain Power
We cannot separate willpower from other brain functions
What we learn from experiments
We may not think as clearly
Brain Teaser
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Brain Teaser
Effects of Willpower Depletion
Less brain power
Less self-control
Ignoring alternatives and consequences of our behavior
The mental energy needed for willpower is that same mental energy needed for decision-making, problem solving, fighting traffic, dealing with the kids, managing relationship, etc.
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Factors That Influence Willpower Potential1) Sleep
Too little sleep acts as a chronic
stressor on the brain
Factors That Influence Willpower Potential2) Glucose
The brain is a high-energy organ, powered by a steady supply of glucose
Engaging willpower can consume glucose faster than it can be replenished
Restoring glucose levels quickly improves willpower
You need energy from food to strengthen willpower
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Factors That Influence Willpower Potential3) Religion and Beliefs
Religious rituals seem to enhance willpower
Non-religious beliefs are important: internal locus of control
Factors That Influence Willpower Potential4) Mood
Elevation of mood replenishes brain power and willpower
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Factors That Influence Willpower Potential5) Stress
The neurons that make rational and conscious choices are blocked out by stress
When stress hormones are released, our impulsive side is switched on
Factors That Influence Willpower Potential6) Noise, Crowds, Smell
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Challenges to more effective willpower
1) Delayed Gratification:
Using your willpower to avoid yielding to temptation
Mischell’s marshmallow study
Challenges to more effective willpower
2) “Hot” and “Cool” systems of the brain
Which system is dominant in any particular decision
Stress has a big impact on the “hot” system
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Challenges to more effective willpower
3) Temptations:We are
constantly challenged
(i) Initial lapse stage(ii) Escalation stage(iii) Procrastination
Ways to re-fuel your willpower energy
• Glucose intake
• Rest the brain
• Give your willpower a break
• Do warm-ups for willpower
• Exercise your willpower
• Pace the use of brain power
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Key Strategies
Exercise the mental muscle. Exercising in the short term, strengthens in the long term.
Recognize it is a limited resource.
Take on one project at a time.
Willpower Exercise Plan
(i) Out of sight … out of mind!
Avoid the temptation
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Willpower Exercise Plan
(ii) Plan ahead
What will be the major demands on my willpower today?
10-15 minutes of planning when and what to eat saves a lot of willpower
Planning reduces the gap between intentions and actual behavior
Put plan on paper
Willpower Exercise Plan
(iii) Implementation Intention
“If this, then that” approach
Avoids spur of the moment willpower demands
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Willpower Exercise Plan(iv) Goal Setting
Set small, attainable goals
Identify potential obstacles: plan how to deal with them
Give yourself reasonable time
Learn from past mistakes
Review progress
Focus on your victories
Focus on key goals
Sharing your goal
Things NOT to do
Over-exercise willpower
Attempt to change your life in one day
Putting willpower in gear when pressured
Choose the greatest challenge when your brain power is lowest
Put demands on your willpower when you are mentally exhausted
Focus on the failure of willpower workouts
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