10 pieces of Willpower Wisdom

Distilled from Stanford psychologist’s phenomenal book The Willpower Instinct

Or is it?

“If there is a secret for greater self-control, the science points to one thing: the power of paying attention.”

That’s how Stanford psychologist Kelly McGonigal concludes her phenomenal book ‘The Willpower Instinct.’

I decided to pay extra close attention as I was reading, and distilled what I learned into 10 pieces of ‘willpower wisdom’.

1. Understand the (evolutionary) role of willpower

Willpower developed as a survival mechanism, to help us resist temptation, build long-term relationships and prioritise long-term plans. This advanced self-control system was built on top of our brain’s more primitive layers.

And this is where internal conflict and friction come from:

• The prefrontal cortex, the newest part of your brain, responsible for impulse control, long-term thinking and decision-making
• The oldest, more primitive parts of your brain, focused on desire, impulse and immediate gratification

It’s completely normal to have these two opposing voices in your head; so go easy on yourself. You’re not battling against yourself; you’re just navigating between two different parts of the brain — one focused on short-term rewards and the other on long-term goals.

Think of willpower as improving your skill to side with the part of your brain that has your Future Self’s best interests in mind (see #9.)

2. Realize that willpower isn’t just a mind game. It’s rooted in the body.

If you struggle with self-control and discipline, understand that this is not some innate weakness of character. It’s a lack of understanding of how our brains and bodies work.

The underpinnings of willpower are physiological. There are many willpower traps we can avoid simply by taking better care of ourselves. Your body plays a crucial role in your ability to exert self-control, so make it a priority. Focus on the fundamentals: good sleep, regular exercise, proper nutrition, and mindfulness. Get…