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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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Willpower does not operate in a vacuum

a)Our Thoughts

a)Our Feelings

a)Our Beliefs and Values

Self-awareness of thoughts, feelings, and beliefs

Self-monitoring

Self-evaluation

Self-correction