The Willpower Instinct

I read “The upside of stress” and I loved it. Picked this up expecting a similar experience and I wasn't disappointed.

A practical guide on improving your willpower.

Insightful research and enough information to last a good deal of time studying.

A lot of interesting points, and a lot of fluff and repetition. The book could have been losslessly distilled down to half it's length. Rather than the book, read a comprehensive summary.

Interesting book with a number of inspiring ideas. The only downside is I get inspired for a bit then forget to apply them. Going to try a few of them again...

McGonigal defines willpower as “the ability to do what you really want to do when part of you really doesn't want to do it”, and says that humans experience conflicts between impulse and self-control in personal and social contexts, giving examples such as: craving for sweet foods, the urge to be sarcastic or complaining, and the desire to procrastinate. Humans have evolved adaptations to control their instincts and successfully resist impulsive drives, because living in groups requires self-control and this—McGonigal says—means taking the harder option. According to McGonigal, willpower failure or success can spread through a group, because humans tend to mirror the behavior of those they are socially connected with.

The part of the self that enables us to act in a way that is consistent with our long-term goals is based in the prefrontal cortex, and McGonigal advocates body-mind practices that she says prioritize the function of the prefrontal cortex, rather than parts of the brain that are orientated toward instant responses, which is the brain's default setting when under stress.

According to McGonigal, the practice of meditation is an effective way to establish the primacy of the prefrontal cortex, thus enabling a choice to do the harder thing, when that is required for attaining a long-term goal. McGonigal believes exercising self-control can help build up willpower in the same way as, over time, physical exercising can increase capacity to exercise. She says: “If you do it with awareness and intention, it can make you stronger. The strength develops over time, even if you feel temporarily weaker. But I think this only works when you have this mindset, and feel like you are consciously choosing to “use” your willpower. If you feel like you are being drained by everything you “have” to do (or not do), that lack of autonomy is even more stressful than exercising self-control.”

The promise of happiness from cravings often misleads in McGonigal's view, and she gives techniques of mindfully focusing attention on the actual experience when indulging a craving or temptation, so as to compare it with the expectation of reward that preceded it.

One use of willpower that McGonigal sees as counter productive is thought suppression, or trying not think about temptations (such as cravings). McGonigal believes thoughts become more intrusive through thought suppression, and it is best to simply register that an unwanted thought has occurred without believing in it or acting on it. Energy to pursue activities is less scarce than to resisting temptation, says McGonigal, suggesting that people give their brains healthy “wants” such as vegetables or a walk after lunch, so that weight loss becomes a by-product of choice. Learning to be a friend and mentor to ourselves rather than equating self-control with self-criticism is the attitude that she advocates.

Overall an excellent book. Highly recommended.

This was a pretty quick read. It kind of validated some stuff I already do and made me think about a few different techniques for Getting More Shit Done. It's kinda pop-psychology pep talks with a liberal sprinkling of dad jokes. It has an overall pretty reassuring tone, like–don't worry if you struggle with this! Everyone does, because science! I mentioned to a few people that my book club was reading this and multiple people told me [b:The Power of Habit: Why We Do What We Do in Life and Business 12609433 The Power of Habit Why We Do What We Do in Life and Business Charles Duhigg https://d.gr-assets.com/books/1366758683s/12609433.jpg 17624817] was better, but to be honest I'm probably not going to read that. I have also heard that you could just watch Kelly McGonigal's TED talk instead of reading this.

It's a little humbling to put a book like this on my reading list. I have plenty of willpower! I am strong! Or not. Oh well.

What this boiled down to for me: act on behalf of your future self instead of your present self. All the time. This doesn't sound like fun at all!

I really liked this book; I constantly ran across examples where I was behaving similarly in my own life, and I appreciate the pointers on how to address some of the problems. I'll be keeping this one, and I can see re-reading it in the future to brush up on some of the things I learned.

The only real niggling issue I had with the book was the constant references to “Some studies”, “recent research”, etc. It got pretty repetitive. Also, I usually think twice when I see references to “some” studies, because it makes me question whether the author is cherry-picking research to support his or her thesis (see Gladwell, Malcolm). Fortunately, the end of the book is filled with references to the actual research mentioned in the book, and although I haven't had the willpower to validate them (see what I did there?), it at least makes me more comfortable that it's legit.

Also, big props to the larger print. It's nice to be able to read without squinting.

Don't waste your time. This book is overly reliant on anecdotes and poor examples. For a better, more concise and more scientific approach to the same topic, look at Kahneman's Thinking Fast and Slow, along with lots of other interesting and useful facts about the brain.

I've read a lot of books on procrastination and improving personal productivity, so I was pretty skeptical of this book having anything new or surprising to reveal. But, I was wrong. What I appreciated about this book was the reassuring tone and the ideas for cultivating an attitude of self-compassion as a concrete step towards tackling your willpower challenges.

Since the book was developed from the author's wildly popular continuing education course at Standford, the format and progression of the chapters lends itself easily to planning your own “willpower challenge” project.